Dec 15, 2019
Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 24th (Christmas Eve)
- Wednesday, December 25th (Christmas)
- Thursday, December 26th
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Strength
1a) Front Rack Reverse Lunges
1b) Box Jumps
Strength Notes
Today’s strength work consists of two exercises between which you will alternate for 5 working sets. Warm up to weight on the lunges that, after your first working set, you felt like you could have completed 3 more reps on each leg. You will use that weight for all 5 sets. If you were here last week, aim to use either the same weight, or slightly heavier than you used for your sets of 6 last week. The focus on the box jumps is being explosive and maintaining a soft landing. Adjust the height of the box as needed.
Conditioning
Every minute on the minute for 16:00:
- 6 Wall Balls (20/14)
- 6 Burpee Box Jump Overs
Conditioning Notes
Today’s workout consists of 16 task priority intervals. At the top of every minute you will perform 6 wall balls and 6 burpee box jump overs and the rest until the top of the next minute. The wall balls will be done unbroken and you do not want the ball to feel heavy. The reps begin to add up quickly and these should never take more than :12 to complete. The burpee box jump overs will be done facing the box and can ideally be done in under :30. Adjust the number of reps to achieve this. The pace of your burpees should feel sustainable.
Dec 15, 2019
Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 24th (Christmas Eve)
- Wednesday, December 25th (Christmas)
- Thursday, December 26th
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Programming Update
This is the last week of our current 5 week cycle. We have some exciting things coming this week, including our 2000m row retest! Be on the lookout at the end of the week for updates on where the programming is headed.
Microcycle Preview
- Monday: lunges
- Tuesday: bench press
- Wednesday: intervals
- Thursday: 2000m row retest
- Friday: deadlift
- Saturday: team workout
Dec 15, 2019
2020 Solidarity Nutrition Challenge Details
The Solidarity Nutrition Challenge will run a total of 5 weeks: 1/13 through 2/10. Every day, you will have the chance to earn four points: 800 g, Protein, Exercise, and Sleep (described below).
Every day, participants will log their points on the Consistency Project leaderboard. Points will be averaged to create a Consistency Score. At the end of the challenge, the person with the highest Consistency Score wins! Prizes are TBD!
Sign up here!
The 2020 Solidarity Nutrition Challenge will be using OptimizeMe Nutrition’s Consistency Project! E.C. Synkowski is the founder of OptimizeMe Nutrition and has been a major figure in the CrossFit community as well as the nutrition sphere. In addition, she is a CrossFit Level-4 coach and earned a M.S. in Nutritional & Functional Medicine. OptimizeMe Nutrition’s mission is “to provide solutions for anyone to improve their weight, health, and overall well being through sustainable diet methods”. The Consistency Project looks to empower participants to establish sustainable nutrition and lifestyle habits.
What is the Consistency Project?
With the Consistency Project, participants have the opportunity to earn up to four points a day: 800 g of fruits/vegetables, protein intake, sleep, and exercise:
- 800 g refers to eating at least 800 grams of fruits and vegetables. You can have any fruit or vegetable you want! There are a few guidelines:
- Canned produce is okay as long as it is stored in only water and spices.
- Dried produce will not count.
- Juices and fried foods do not count.
- Legumes (beans, not peanuts) and peas count toward your 800 g.
- Smoothies count as long as you weigh the items beforehand.
- Protein refers to hitting a certain number of grams of protein each day. The recommended amount of protein varies between each person, but will fall between 0.7 to 1.0 g of protein per lb of bodyweight. For example, if you weigh 150 lb, you may be eating anywhere between 105 to 150 g of protein. The variation will be based on your goals, and Josh Perks has offered to help our participants find the optimal protein amount. You will also need a food scale to measure your protein intake.
- The exercise point can be earned through any form of exercise. It does not have to be CrossFit. We still encourage participants to take their normal rest days. The exercise point can still be earned through 30 minutes of activity: walking, yoga, swimming, jogging, etc.
- You can earn a point for sleep for at least 7 hours if you have a tracker (e.g. fitbit or WHOOP) or 7.5 hours of Time in Bed. You will log the previous night’s sleep every morning. For example, you will log Monday’s sleep on Tuesday morning. The minimum is higher for Time in Bed to account for the time it takes to fall asleep. Time in Bed refers to intentional effort for falling asleep, not scrolling through Instagram or watching TV!
Dec 13, 2019
Conditioning
Working in teams of 3 or 4, alternating full rounds, complete as many rounds as possible in 30:00:
- 9/7 Calories
- 9 Dumbbell Squats (35/50)
- 9 Burpees over the Dumbbell
Conditioning Notes
Today’s workout is a time priority workout to be completed in teams of 3 or 4. Only one partner will be working at one time and each athlete completes a full round before the next athlete begins. These are meant to be fast efforts every round. The calories should not take longer than :30. Adjust the number of calories if needed. Choose a set of dumbbells that allow you to perform 9 reps quickly and unbroken. The burpees should not take longer than :30. Adjust the number of reps in order to maintain this stimulus. Walk around the gym while you are resting. That will help you recover. Do not sit down or lay down.
Dec 12, 2019
Strength
Deadlift @ 20X1
Strength Notes
Today’s strength work is tempo deadlifts. Every rep will be performed with an explosive concentric, :01 pause at lockout, :02 lower to the ground, and no pause on the ground. Maintain this tempo for 5 reps, then rest :10, then complete another 5 reps at the same tempo. That will be one working set. Choose a weight that, after the first working set, you felt like you could have completed another 3 reps at the prescribed tempo. You will use this weight for all 5 sets.
Conditioning
Complete as many rounds as possible in 16:00:
- 10 Kettlebell Snatch (35/53)
- 5 Strict Pull Ups
- 5 Box Jumps step down
Conditioning Notes
Today’s conditioning is a time priority consisting of 3 exercises. The kettlebell snatches will be performed as 5 consecutive reps with your right arm, then 5 consecutive reps with your left arm. Choose a weight that allows you to perform these reps unbroken across multiple rounds. The strict pull ups should take no more than :25 to complete. Use a band or perform difficult ring rows to maintain that stimulus. Choose a height on the box jumps that allows you to maintain a soft landing and not hesitate between reps.
