Thursday the 21st – Local’s Gym: Lynnwood CrossFit

We get to open!!  Hopefully near to June 1st.  Ole’ Jay pulled a fast one and lumped our kind of fitness training in the same category as a “barber shop or a salon” and not a “gym.” Go figure.  SO, Sweetie and I are going to work like mad steroidal rabbits to get everything up to code for on quasi-grandish re-opening Monday the 1st (it may still be delayed from there, so don’t get too crazy, like I did).  There are some really heavy limitations that they’re placing on the gyms’ operation for at least 4-6 weeks (into August for sure).  Yippee

I refuse to retype them and lay them all out here, it will be a maddening disservice (trust me I spent 11 hours yesterday figuring out WTF) to each of you individually.  What we’re gonna do is set up times in person, in small groups, up to 4 people in 30 minute blocks over next next weekend (30th and 31st), to talk everything through, be super clear about what it all means and for how long, and to reiterate how much Carrie and I appreciate you supporting us through all this.

Regular Zoom Schedule moving forward until you see here otherwise 🙂

Zoom classes: 6:00am, 7:30am, 4:00pm (kids) and 5:30pm!

Meeting ID: 543 692 6158

50 of Each for time!

Don’t hesitate to scale the reps to 20, 25, 30 or 35 of each, this workout is long, don’t go too crazy!!

The Warm-up is doing a handful of each movement, and getting ready for it mentally 🙂

This content was originally published here.

Tuesday 5-26-20 | CrossFit Waxahachie

Hang some weight on a belt and go for a heavy triple in the Pull Up today. After that it’s Arm Blast 3000 and solid core work. Let’s Goooooo!!

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This content was originally published here.

Five Below – Crossfit Newmarket

Barbell playtime. Today we go a little heavier to get a big cluster then go after a gassy triplet in 3 five minute intervals increasing in complexity but decreasing in reps.

Every 2:00 5 Rounds

1 Squat Clean Thruster

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
12 Front Squats (50/30)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
9 Dumbbell Thrusters (50/30)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
6 Dumbbell Clusters (50/30)

This content was originally published here.

Saturday the 23rd – Local’s Gym: Lynnwood CrossFit

Sunday is Terra’s Time (you’re welcome Stephen!) so join today and get it done, then rest on Sunday 🙂

Zoom classes: 7:00am, and 5:30pm!

Meeting ID: 543 692 6158

3 Rounds, each for time:

60 seconds Run

7 Burpee Box Jumps

14 Sumo Deadlift High-Pulls

21 Thrusters

Do you burpee the way that’s best for you, and then either a box jump or a step up.

You guys know the thruster from Thursday 🙂

Warm-up:

Let’s do a good old fashioned work session for our warm-up.  Start with planks, bridges, clamshells, single leg drills, then work up to arm swings, various push-up drills, and then some extra warm-up reps of: (like 3×20 each or so) Lying Shoulder Drills, 90-90’s, and Hollow Rocks 🙂

This content was originally published here.

CrossFit Oshkosh’s 5 Lessons Learned After Reopening – Box Pro Magazine

Image courtesy of CrossFit Oshkosh

CrossFit Oshkosh in Oshkosh, Wisconsin, reopened their doors on May 19, 2020. Here, Austin Phillips, the owner of the Box, shares five lessons he has learned in reopening after the coronavirus pandemic. 

  1. Have a well thought out plan. “We started putting together a plan in early April for reopening,” said Phillips. “We took the CDC’s recommendations and implemented them into how we were going to operate. As time progressed, we changed our plan as information changed, but it was easy to change because we had a base plan in place. This was huge in our first week of operation because our state opened up quickly and without recommendations for how to reopen.”
  2. Communicate. “We spent time communicating with our members about how things would look when we were able to open up our doors again,” said Phillips. “We explained the why behind our actions and made sure everyone was on the same page. We also shot a quick video during a team meeting to go over our standard operating procedures (SOPs) for opening in the new landscape and shared it on all of our social media platforms.”
  3. Don’t expect people breaking down the doors to come back. “Everyone has their own comfort level when it comes to the current situation,” said Phillips. “We had people who wanted to stay with remote coaching and people who wanted to see how the first few weeks went before venturing back. We did a survey with our membership a few weeks prior to opening to pinpoint individuals who may want to stay remote. We reached out to them to make sure we were ready to continue their journey without interruption and this has helped us provide the best service to all of our members.” 
  4. Double Check. Continue to talk with your staff. “We put out SOPs for staff, but made sure they were fluid,” explained Phillips. “We also made sure the Coaches were comfortable with coming back and if they have an idea or were seeing something we missed they can bring it up and we will make changes on the spot. If Coaches are not comfortable or not on-board with being back, the members would feel it and take notice.”
  5. Prepare. “We were thrust into an online format out of nowhere,” said Phillips. “It seemed like we were constantly playing catch up and putting out fires. As we are getting back to in-person training, we are also working on plans for if we get shut down again to make the transition smoother.” 

Whether your Box has been open for a week or doesn’t have a date to reopen yet, it is important to continue to learn from one another as we navigate the pandemic one day at a time. 

CrossFit Oshkosh in Oshkosh, Wisconsin, reopened their doors on May 19, 2020. Here, Austin Phillips, the owner of the Box, shares five lessons he has learned in reopening after the coronavirus pandemic. 

Whether your Box has been open for a week or doesn’t have a date to reopen yet, it is important to continue to learn from one another as we navigate the pandemic one day at a time. 

Taylor Brown is a staff writer at Peake Media. Contact her at taylor@peakemedia.com.

This content was originally published here.

5/29/20 Daily WOD “Guess Who?!!” – Crossfit Threshold Training

A. General Warm up:
2 rounds –
– 20 total bear crawl steps
– 5 inchworms push-ups
– 10 KBS/DBS (BW: good morning)
– 5 broad jumps

– 20 “invisible” plate taps as fast as humanly possible

Workout specific:

2 sets:
5/arm 1-arm sumo deadlift high pull –> 2nd set: 3/arm DB power clean
5/arm jerk dips (just the dip with no overhead motion) –> 2nd set: 3/arm DB push-press

“Guess Who?”
B. 20 min EMOTM*:
1. 10 total alt. 1-arm DB power clean + 10 box jumps**
2. 10 total 1-arm DB push-press (thrusters, if feeling spicy) + 10 sit-ups

Do not alternate arms for the 1-arm DB push-press. You have the option
of performing all 10 as 5 per arm or all 10 reps on the R then all 10 reps on the L next time through.

*This is designed to be done is 1-DB so you can alternate arms.
If you’re performing with a barbell, consider performing 7 reps
instead of 10 @ rx: 95/63)

**If your legs are tired, sub in 20-30 DU for box jumps. Listen to your body!

This content was originally published here.

Meet the Member: Belle Battista – Pittsburgh Crossfit | Industrial Athletics

This is Belle Battista.  Belle joined the gym after attending one of our Saturday morning Community Days.  She heard about us from a friend . . . one of our members.  She seemed a little hesitant at first.  CrossFit wasn’t something she was used to seeing when it came to a fitness program.  However, she gave it time, took it at her pace, was open with her coaches, and progressed quickly.

Today, there is little stopping Belle.  She and her husband run the Commonplace coffee shop here in Pittsburgh.  Every time we stop for a cup of coffee, and run into her husband, he tells us how much she has changed for the better.  We try not to blush, but feel so grateful every time 🤗.

This content was originally published here.

WOD – 05/21/2020 • CrossFit Profectus

-25 Cal Row
-50 DUs
-25 Abmat Sit-ups

Accessory Work 3 Rounds (NFT):

-12 Banded Glute Ham Raises with heels together, toes pointed out

-12 Single arm, bent over KB Rows (12 each side)

This content was originally published here.

7 Crossfit FAILS that Many Athletes Make | BOXROX

Crossfit fails are often seen like this. Videos that compile clips of different people (many of whom are not Crossfitters) making unfortunate mistakes.

Freak accidents that are very rare. But the real Crossfit fails are the ones that happen when athletes don’t get the simple things right, and hold back their progress with small errors that could easily be changed. 

7. NOT EATING ENOUGH

We all know that good quality nutrition is essential for Crossfit and life. We need the right fuel to power our training, the correct macronutrients for recovery and quality food to keep us fit and healthy for long term health. One of the major problems that is overlooked is simply getting enough.

Many athletes underestimate what they actually need, get wrapped up in eating clean 100% of the time, and as a result don’t eat enough to fuel themselves properly. It’s worth talking to your coach or nutritionist to find out how much you actually need to be eating, so that you avoid this mistake. Check out these articles to learn more:

This content was originally published here.