Blog Header Image



January 6, 2019

January 7, 2019

:30 airbike
10 banded pull aparts
5 bent over dumbbell Y raise
5 frog pumps
:10 frog stretch
+trainer led barbell warmup

Every 2:00 for 10:00
3 Slow first pull power snatch @60-65%

3 sets -
5 Plank pike ups on sliders
5 ab wheel roll-outs

3 sets -
:15 hollow bar hang
:15 arch/Superman bar hang

2 sets -
:10 @90%
:20 @80%
:30 @70%
*rest as needed between sets
*complete each set in continuous effort
*note total calories/watts at each percentage for each set

First full week of the new year...let's get it!

Coming Next Week: Life Hacks
Next week, I will focus on one health-related topic a day that I personally believe is meaningful. I will discuss the issue and some possible solutions and tips. I am planning the following: sitting, sleep, breathing/meditation, fiber, plastics/aluminum, and cosmetics/things you put ON your body.

If you have any specific questions about the topics above, shoot me an email - Either way, look for my first post next Monday, then one each day for a week!

New Members
It's the time of year we we get an influx of new member-athletes - yay! Many of you can remember when you first started...movements feel foreign, you're meeting new people, etc. Let's make our new pals feel at home. I came across the following advice on "The Morning Chalk-Up," much of which is solid:

Happy New Year, friends. With the new year comes new members, armed with resolutions and hungry for some fitness. Here are eight ways to help them feel more comfortable in your beloved CrossFit box.

1. Say hello. It can be scary going to a new place, period. Now imagine walking into a new place and everyone has their shirt off, music is blaring, barbells are dropping and a packed room of athletes are using a barbell in ways you never knew existed. Intimidation city, population one. So when you see a fresh face at the gym, say hello, introduce yourself, and make a new friend.

2. Save the weight loss advice. Maybe wait until a little later before offering unsolicited weight loss advice. Yeah, it's the new year, and lots of athletes are focused on the scale, but the in-shape athlete telling the new out-of-shape athlete how to shed and shred might not be the most encouraging.

3. Offer help. Bands, barbells, PVC pipes, ab mats, you name it. They're not always easy to find. Don't wait for them to ask for it. Pick one up and bring it over.

4. Don't coach. Unless you are the actual coach leading the class, don't coach a newcomer. You don't know their background if they have any injuries, or if they've been cramped yet. That is not your job. Let the coach do the coaching.

5. Partner up. No one likes being the last one picked on a team. Do a solid and partner up with the newcomer. It doesn't matter if you're the fittest in class and you'll need a second barbell; lead by example.

6. High fives abound. Fist bumps, high-fives, knuckles. Whatever. Make a point to find that athlete and congratulate them on a great workout. There's no better way to encourage a new athlete to return than offering some praise.

7. Encourage them to return. Walking through the door was the hard part. Help make their decision to return easier by encouraging them to come back. "Will I see you again tomorrow" will show athletes that CrossFit isn't like any other gym they've ever been to.

8. Remember your first time. Remember, unless you were born with a double bodyweight back squat and a 400-pound deadlift, someone had to help you get to where you are. Return that favor.

Continue reading