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Summer Dead Period
Strength and Conditioning Camp
When: Thursday, 6-25-2015 to Thursday, 7-9-2015
Where: CrossFit Unbridled, 1671 Twilight Trail, Frankfort, KY
What: This camp is intended for the Fall of 2015 athletes. We will have several focuses during our two
(2) week camp. Our weight lifting sessions will focus on Front/Back Squat technique and Olympic Lifts
such as: deadlift, power-clean, and split jerk. Our conditioning program will contain the following
elements: functional movements, aerobic and anaerobic endurance, plyometrics and team competition.
Each session will be complete with a mobility and soft tissue maintenance cool down. There will also be
a basic sports nutrition seminar during one of our rest days.
Each class will be led by the knowledgeable staff of CrossFit Unbridled. The staff includes an USA
Weightlifting Level 1 Coach and several CrossFit Level 1, Mobility, Gymnastics, and Olympic Weightlifting
Coaches. All camp attendees will receive personal instruction to insure proper technique and safety.
During the 15 day camp there will be seven (7) individual lifting sessions and eight (8) conditioning
sessions each of which will last approximately one hour apiece. There will be three (3) joint sessions
that will have a lifting and a conditioning segment that will last approximately one and one half (1.5)
hours. There will be four (4) scheduled rest days, one to accommodate the 4th of July and one of which
will have an hour long sports nutrition class. Depending on the number of the athletes, lifting session
will be at 7:00am or 3:00pm on weekdays. All weekday conditioning sessions will take place at 4:00pm.
Weekend sessions will occur at 11:00am. A detailed schedule will be sent out after registration.
To add a little fun and competitive spirit we will conclude each workout with a team competition. Each
camper will be randomly placed on a team before the camp starts. Points will be earned each day and
totaled at the end of camp to crown a champion. The winning team will receive t-shirts for a prize!
Why: Reason # 1 is to provide a supervised strength and conditioning for our community’s athletes. We
will knock off that “rust” built up from a summer of relaxation to enable our athletes to perform at a
high level.
The reasoning behind our focuses:
Lifting and Technique- two ways to become faster are neuromuscular control and the creation of more
force. Both of which can be achieved by weight lifting and proper mechanics. Lifting weights maximizes
muscle fiber recruitment and increases muscle fiber size, thus creating a muscle that can generate more
force. Neuromuscular control is the body’s ability to make rapid micro corrections to keep joints
properly aligned, and creating a stable platform for energy transmission.
Olympic lifting and Plyometrics- each requires rapid generation of force and power that must transfer
though out the body. In other words, it is the body’s ability to rapidly deliver muscular energy. Training
the body to transfer forces rapidly can help with explosive movements seen on the field.
Aerobic and Anaerobic Conditioning using Functional Movements- functional movements are natural
movements, with universal motor recruitment patterns, that we see in everyday life. Power is
generated from the core and flows out to the extremities. We train the body to use our two energy
delivery systems (aerobic and anaerobic) with functional movement to simulate sport activity.
Mobility and Soft tissue maintenance- keeping our soft tissues supple is essential to peak performance.
Like a car, our muscles and tendons require maintenance. There are methods with guidelines that are
not commonly known that will help prevent injury or come back from injury.
Sports nutrition- often overlooked, but arguably the most important aspect to sports performance. A
proper diet will allow an athlete to train at a peak level and recover at a faster rate.
Registration will close on Thursday, June 4th. The 15-day camp will cost $100.00. Make checks payable
to “CrossFit Unbridled”. Please send or drop off the completed registration forms, waivers, and
payments to the following address:
CrossFit Unbridled c/o Sean House
1671 Twilight Trail, Ste. 1
Frankfort, KY 40601
Feel free to come by and check us out!!!
https://www.facebook.com/CrossFitUnbridled
http://www.crossfitunbridled.com
CFU Summer Dead Period Strength and Conditioning Camp Registration Form Registration Ends on Thursday, June 4th. Participant Name: ____________________________ Age/Upcoming Grade: _______________ Address: ______________________________ City/State: ______________________________ Phone # : _________________________ E‐Mail: ______________________________________ School: ________________________ Sport: ___________________ Position: _____________ T‐Shirt Size (t‐shirts will be awarded to winning camp team): _________ Can you make a 7:00 AM lifting session and return for the 4:00 PM conditioning session? Y/N Emergency Contact: _________________________ Phone # ____________________________ Parent E‐Mail:__________________________________________________________________ Please return this form and the completed CrossFit Unbridled Waiver and Release to: CrossFit Unbridled c/o Sean House 1671 Twilight Trail, Ste. 1 Frankfort, KY 40601 For ANY inquiries please contact Sean House @ 502‐319‐3343 or Seanmhouse@yahoo.com. CrossFit Unbridled Waiver and Release
Name: _________________________________ Email: ___________________________________________
Address: ________________________________ City/State: _______________________________________
Date of Birth: ____________________________ Phone #: _________________________________________
Emergency Contact: _______________________ Phone#: _________________________________________
Photography and Video Release
Participants involved in any activities offered by CrossFit Unbridled, LLC may be photographed or videotaped during training. I, the undersigned,
hereby consent to the use of any of these photographs, video, or any accompanying audio recordings without compensation on the CrossFit
Unbridled website or in any editorial, promotional, or advertising material produced or published by or on behalf of Crossfit Unbridled. LLC. I
understand that my image may be edited, copied, exhibited, published or distributed and waive the right to inspect or approve the finished product
wherein my likeness appears. I further acknowledge that any video footage in which I appear may be uploaded to the Internet and viewable on
websites including, but not limited to popular social media platforms such as Facebook, Instagram, Twitter, or Youtube. Initials: _____
Waiver and Release of Liability
Express Assumption of Risk: I, the undersigned, am aware that there are significant risks involved in all aspects of physical training, CrossFit training,
or any other CrossFit-related activity. These risks include, but are not limited to: falls which can result in serious injury or death; injury or death due
to negligence or gross negligence on the part of myself, my training partner, other participants in the class, or other people around me; injury or death
due to improper use or failure of equipment; or injuries such as strains and sprains. I am aware that any of these above mentioned risks may result in
serious injury or death to myself and or my training partner, other class participants, or other individuals present at the facility. I agree to exercise due
care, and I willingly assume full responsibility for the risks that I am exposing myself to and accept full responsibility for any injury or death that
may result from participation in any activity or class while at CrossFit Unbridled, or while under the direction of CrossFit Unbridled, LLC, or others
affiliated with CrossFit Unbridled, LLC, including its principals, agents, or employees.
I acknowledge that I have no physical impairment, injury, or illness that will endanger me or others from participating in any activity or free gym
time offered by Crossfit Unbridled, LLC, and that I will not participate in any activity or free gym time offered by Crossfit Unbridled, LLC while
under the influence of alcohol or any controlled substance, unless the controlled substance is being taken appropriately while under the medical care
of a licensed medical practitioner. Initials: _____
Release: In consideration of the above mentioned risks and hazards and in consideration of the fact that I am willingly and voluntarily participating in
the activities offered by CrossFit Unbridled, I, the undersigned hereby release Crossfit Unbridled, CrossFit Unbridled, LLC, and its principals,
agents, employees, volunteers, and property owners from any and all liability, claims, demands, actions or rights of action, which are related, arise
out of, or are in any way connected with my participation in any activity or class while at CrossFit Unbridled, or while under the direction of CrossFit
Unbridled, LLC, or others affiliated with CrossFit Unbridled, LLC, including its principals, agents, employees, volunteers, and property owners,
including those claims, demands, actions or rights of action which are allegedly attributed to the negligent acts or omissions of the above mentioned
parties. This agreement shall be binding upon me, my successors, representatives, heirs, executors, assigns, or transferees. If any portion of this
agreement is held invalid, I agree that the remainder of the agreement shall remain in full legal force and effect.
Indemnification:The participant recognizes that there is risk involved in the types of activities offered by CrossFit Unbridled, LLC. Therefore, the
participant accepts financial responsibility for any injury that the participant may cause either to himself or herself or to any other participant or
bystander due to his or her negligence or gross negligence. Should the above mentioned parties or anyone acting on their behalf be required to incur
attorney’s fees and costs to enforce this agreement, I agree to reimburse them for such fees and costs. I further agree to indemnify and hold harmless
CrossFit Unbridled, LLC, and its principals, agents, employees, volunteers, and land owners from liability for the injury or death of any person or
persons and any damage to property that may result from any negligent, grossly negligent, or intentional act or omission while participating in
activities offered by CrossFit Unbridled, LLC at its main building or abroad. This agreement to indemnify includes any activities offered by CrossFit
Unbridled, LLC at any parks, recreational areas, playgrounds, areas adjacent to the main building, and any other area selected for training by CrossFit
Unbridled, CrossFit Unbridled, LLC, or its principals, agents, employees, or volunteers.
Consent for Minor Child to Participate: If I am signing on behalf of a minor child, I also give full permission for any person connected with CrossFit
Unbridled to administer any aid deemed necessary, and in case of serious illness or injury, I give permission to call for medical and or surgical care
for the child and to transport the child to any medical facility deemed necessary for the well-being of the child.
I have read and understood the foregoing assumption of risk and release of liability and I understand that signing it obligates me to
indemnify the parties named for any liability for injury or death of any person and damage to property caused by my negligent, grossly
negligent, or intentional act or omission. I understand that by signing this form I am waiving valuable legal rights.
Signature of participant:___________________________________________ Date:______________________
If the participant is under the age of 18,
Signature of parent or guardian: _____________________________________ Date:______________________
Print Minor’s Name: _____________________________________________________