Thanksgiving Week Schedule

Thanksgiving Week Schedule
Monday: Regular Classes
Tuesday: Regular Classes
Wednesday: Regular 5am, 6am (open gym), 9am & 12:30 Classes. Open Gym from 4:30 to 6:30pm
Friday: Open Gym from 9:30am to 11am & 4:30pm to 6:30pm
Saturday: 11am Class
Sunday: Open Gym 1pm to 2pm

Kristin Nankervis

What has CrossFit done for me?

I don’t know where I would be physically, mentally, or emotionally if I hadn’t found CrossFit 3 months ago. In years past, I would get bursts of motivation and lose weight by running on the treadmill, only to put it back on when I stopped. As a medical student training to become a doctor, I had trouble balancing my desire for personal fitness with my extremely busy schedule. This year, the unexpected loss of my father and other huge stressors caused me to ditch another workout routine and just give myself a break. However, as I began my second year of medical school in the fall, while still dealing with grief, I knew I had to take better care of my body in order to succeed academically. Since starting Crossfit, I have lost over 15 pounds and gained noticeable muscle tone! I have more energy, lots of motivation, and a WOD can completely turn a bad mood around. For the first time in my life, I look forward to working out and am sad when I miss a day. After each WOD I feel accomplished, empowered, and proud of myself, which helps me feel less overwhelmed in other areas of my life. Crossfit brings out the athlete in me, motivates me, and has introduced me to a world of exercise I never knew existed – one that can be fun!

Why Flatland?

Flatland was the first Crossfit box I tried in Lubbock. Looking back, I was lucky to have found it so quickly! The members are friendly and motivated, and push me every day. The gym itself is spacious and well-equipped, even for large classes. Another perk specific to Flatland is the amazing website and mobile app that lets me easily pay, log times and weights, and look back at my progress. The coaches design extremely challenging and effective workouts but always know how to tailor moves to your individual needs. They review basic techniques before each workout, make sure you are always warmed up, and critique your form so that you are safe every time you pick up a barbell. They also ask you about your diet and offer solid nutrition advice. Coach Tobias has also encouraged me to identify specific fitness goals, helped me create a plan to reach them, and checked in with me along the way. I am confident that the well-rounded programming and wonderful coaching will continue to help me lose excess weight, gain strength, and feel great!

Changes at Flatland

Hey Flatland Family!

As you know Flatland has been growing! We are helping more and more people become fit every day and we love it. As we grow we realize that there are things that we have to do to help support our growth and to make sure that we are giving the most to all of our members.
One of the things that we are going to have to change is that we are going to start requiring our members to sign in to classes before they get to class. We are also going to put a cap on class sizes. The biggest class that we are going to allow from now on is 20 people. Once the class is full, we are no longer going to let people participate in that class, and you will have to go to a different class. The main reason for this is safety. We feel that any more than 20 people in one class would become unsafe for you guys, and too hard for our coaches to make sure that everyone is doing things the right way.
For new drop-ins we are going to require them to sign up for classes prior to showing up at the gym. The reason that I am letting our members know is so that if you have a friend that you are going to try out the gym, they can sign-up online before coming to the gym.
Another thing that we are changing is that we are not allowing open gym from 5:30- 6:00PM due to the size of the 5:30 class.
We are also going to add open time Sunday 1:00pm-2:00pm! Open gym will end as soon as yoga begins!
We are adding an Olympic lifting class on Thursday at 6:30PM, that will be free for all our members.
The 5:15AM class will now begin at 5:00AM.

To sum up the changes:
· Reservations are now required to attend classes

· 20 Person max on all classes

· New Drop-ins are required to Sign-up for classes prior to attending classes.

· No open gym from 5:30-6:00pm

· Open gym 1:00pm-2:00pm on Sundays, starting October 30th

· Oly Class 6:30 PM on Thursdays, Starting November 3rd

· 5:15AM class will now begin 5:00AM starting October 31st

If there are any questions about the changes, please feel free to ask!!!

Thank you,

Flatland Staff

30 Day Group Wellness Challenge

The Thirty Day Challenge incorporates three main health elements into participants’ daily lives: nutrition, exercise, and lifestyle habits. The challenge is set up on a point system, and there will be two overall winners, one for the highest percentage of body fat lost, and one for the highest number of points accumulated.

The challenge will loosely follow the Paleo style of eating due to the fact that most people see big results when eliminating the top 5 food irritants from their diet: gluten, dairy, soy, alcohol, and sugar. Daily meals and snacks will be recorded and points will be given if the guidelines were followed. However, it is important to note that this is a wellness challenge, not just a crash diet. The point is to learn how you can enjoy healthy living, and that means having a treat every now and then. Treat meals and even treat days are incorporated into the challenge.

Exercise can be ANY type of movement! Walking, jogging, weight lifting, boot camp, yoga, kickball with the kids, pool games, roller skating, lawn mowing, you name it! If you’re off the couch, or out of the office, it counts. Points will be given in 30 minute increments of movement.

Total body wellness involves far more than exercising and watching what you eat. Participants will be given points for drinking water, good sleep habits, 10 minutes of stretching and/or foam rolling, and 10 minutes of “Soul Food” (Praying, journaling, reflective reading, meditation, relaxation breathing. This can be anything that is uplifting for you, calming, and a break away from stress).

Meat, eggs, fruit, veggies, nuts, rice, oats, honey, and spices will be on the menu for the Wellness Challenge. There are endless tasty dishes to be had from these whole, clean foods. Foods that will not give any points:

· Grains (bread, pasta, baked goods, tortillas, corn-based foods)
Exceptions: rice and oats
· Dairy (milk, yogurt, cheese)
· Legumes (beans, peanuts, soybeans and soy-based products)
· All forms of sugar (white sugar, corn syrup, maple syrup, agave)
Exceptions: stevia and honey in small quantities
· Processed foods. Basically anything that comes in a package. If you have to read through the ingredients list and wonder if it’s allowed or not, or if the ingredients list has several words you can’t define, it most likely isn’t allowed.
· Alcohol


· 1 point for each meal/snack not containing any of the above
· 1 point for drinking at least 64 oz. of water in a day
· 1 point per 30 minutes of exercise
· 1 point for getting at least 7 hours of sleep
· 1 point for 10 minutes of stretching/foam rolling per day
· 1 point for 10 minutes of Soul Food per day

You will receive a daily email with tips, recipes, and motivation. These emails will include tons of great information to help you succeed both during and after your challenge. A link to your daily food and habits log will be in these emails. Just click the link, fill out the form, and submit it each evening to get your points. This can easily be filled out from your computer or phone.

Price: $30/person.

Adam Puckett Flatland Testimony

adampuckettI have been Crossfitting for a number of years [about 6 months each at two different boxes] and primarily in my garage for the past 2-3 years. When I finally decided to get back into a box I picked Flatland because of its location. Nothing else. I feel like I lucked into winning the lotto. It has been the best experience I could have hoped for. The encouragement from the coaches to the people there to do the work has been outstanding. I love the programming and feel that it brings me the results that I am after.

Flatland is constantly trying to add value to the services they provide [Endurance, Oly, yoga, Nutritional challenges, etc.] to make sure that we are getting what we need. I actually have about every bit of equipment to do everything I need in my garage but I can’t simulate the people and the coaching that Flatland provides. Getting older I don’t really expect to improve. Working out in my garage I did fine but slowly was doing a little less every year. But since working out with the 5:15 crew I have made large strides that I really didn’t expect and don’t believe I could every replicate on my own. I am every grateful for the family atmosphere that Flatland provides.