Mar 15, 2020
It is with a heavy heart that we have made the decision to close Solidarity CrossFit’s physical space for a minimum of one week starting tomorrow, Monday, March 16th. We have been following the news regarding COVID-19 and do not believe that “social distancing” and group CrossFit classes are compatible. We believe this is the necessary thing to do to help slow the spread of the virus and minimize the burden on our healthcare system.
Our facilities are closed, but workouts will continue!
There will be no classes of any variety or open gym at 770 Harris St. Instead, we are offering six days a week of at-home workouts. Here’s how that will work:
- Each workout will be released via the blog on our website, www.solidaritycrossfit.com/wod, as well as via SugarWOD, the evening before.
- You’ll have two ways to join:
- On your own:
- We will have a full movement brief–just like in class–in an embedded YouTube video in the blog. You can complete the workout any time you like and still be briefed on mechanics, intended stimulus, and get a full movement demo.
- Log your scores (and virtually fist bump your friends) via SugarWOD
- In a virtual class
- We are going to be hosting video-conferenced classes starting Monday using Zoom! These virtual classes will be complete with Question of the Day, movement briefs, and the workout of the day. All you need is a computer with a web browser and webcam to participate (there is also a mobile app). (details below)
- Online classes will be at the following times:
- To attend, just follow the link that was emailed to you.
- Log your scores (and virtually fist bump your friends) via SugarWOD
Social distancing doesn’t have to be lonely–let’s do it together!
- Drop into any virtual class to hang out (drink your coffee and see what the 0900 is up to)
- Connect with us on YouTube: We will be adding additional content to YouTube — I just uploaded my first video today! (And stay tuned for a plank challenge from Becky). You can find our full channel here: https://www.youtube.com/channel/UCtPHsQKf56ZHajg1rNwVpAw
- Help us by staying engaged in social media! Take videos or photos of what you are doing to stay active, post it, and tag it with #solidaritycrossfit and #scfvirtual
- Stay tuned for virtual challenges and information on outdoor workouts
- Be ready to complete a member survey (sent no later than tomorrow morning) to help us plan the next week(s)
Over the past seven and a half years, we have been committed to two things: fitness and community. COVID-19 changes none of this.
Mar 13, 2020
Conditioning
Working in a team of 3, complete for time:
- 100/70 Calories
- 90 Synchronized Kettlebell Swings
- 100/70 Calories
- 90 Synchronized Goblet Squats
- 100/70 Calories
- 90 Synchronized Kettlebell Swings
- 100/70 Calories
Notes
Todays conditioning is a task priority to be completed in a team of 3. One person will be working at a time on the calories and you may switch as needed. Two people will be working at a time on the kettlebell swings and goblet squats, and you may switch as needed.
Each set of calories should take no longer than 4:00. Adjust the number of calories accordingly.
The kettlebell swings and goblet squats should be done with the same kettlebell. It should be at a weight that allows you to complete at least sets of 15 for a few rounds with minimal breaks.
Mar 12, 2020
Strength
1a) Push Press @ 20X1
1b) Horizontal Ring Rows @ 20X1
Strength Notes
Today’s strength is push press and ring rows. You will alternate between the two for 4 working sets.
You will build in weight across all four sets for the push press. Every rep will be performed with a :01 pause overhead, :02 negative, and no pause on the front rack. Aim for 5 reps every set. As long as you are maintaining the tempo for all 5 reps, continue to add weight. If after the third rep, you find that you cannot maintain the prescribed tempo, stop there. You have found your heavy set for the day. Ensure that your final working set is no greater than 20% more than your first working set.
The ring rows are to be completed with a :02 negative and :01 pause with the rings against the chest. If you cannot complete at least 5 reps at the prescribed tempo, adjust your body angle.
Conditioning
5 Rounds
- :30 Max Clean and Jerks (95/135)
- :30 Rest
- :30 Max Toes to Bar
- :30 Rest
- :30 Max Box Jump with a step down
- :30 Rest
Conditioning Notes
Today’s conditioning is several time priority intervals. The goal is to stay consistent in the reps you are getting across all intervals.
The clean and jerk should be at a weight that allows you to complete very quick singles. We are looking for you to complete at least 6-8 reps each interval.
During the toes to bar interval, aim to take no more than one break. Avoid falling off rhythm and performing a double swing to get your toes to the bar. Practice a variation that allows you to complete a good hollow-arch rhythm.
The box jumps will be completed with a step down between reps. Choose a height where you will not hesitate between reps.
Mar 11, 2020
Strength
Back Squat
- build to a heavy 2-3 at 33X1
- drop 20% and complete 2 sets of 3 reps at 33X1
Strength Notes
Today’s strength is back squats. Every rep will be performed with a :03 negative, :03 pause, and :01 pause between reps. As you build up, aim for 3 reps every set. If you cannot maintain the tempo after the 2nd rep, rack the bar. You have found your heavy set for the day. You will then take 20% off the bar and complete 2 more sets of 3, following the same tempo restriction. These drop sets should not feel too heavy.
Conditioning
With a partner, alternate full rounds, and complete 4 rounds each:
- 60 Double Unders
- 15 Dumbbell Front Squats (50/35)
- 12/9 Calories
20:00 time cap
Conditioning Notes
Today’s conditioning is a task priority to be completed with a partner. There is a 20:00 time cap on this workout, which means no individual round should take longer than 2:30.
The double unders should be completed in :40 or less. Adjust the number of reps or perform single unders if needed.
The dumbbell front squats should be completed unbroken every round. You may hold the dumbbells in the front rack however you’d like as long as your hands remain around the handles. Adjust the weight accordingly.
The calories should take :40 or less to complete each round. Adjust the number accordingly.
Mar 10, 2020
Strength
1a) Kettlebell Z-Press @ 20X1
1b) V-Up
Strength Notes
Today’s strength is z-press and v-ups. You will alternate between the two for 3 working sets.
The z-press is particularly challenging if you have any overhead mobility restrictions. The kettlebell also forces a longer range of motion than the dumbbell. Choose a weight that is heavy but allows you to focus on a good lockout at the top of each rep.
The v-ups are meant to be done without pausing for a break. Perform tuck ups as a substitute.
Conditioning
4 Rounds
Complete as many rounds as possible in 2:00:
- 10 Dumbbell Hang Power Cleans (50/35)
- 6 Box Jump Overs (clear box)
Rest 2:00
Conditioning Notes
Today’s conditioning is four time priority intervals. The goal is to get the same score across all four rounds.
The dumbbell weight should get challenging towards the later rounds, but you should be able to complete all sets of 10 unbroken.
The box jump overs will be completed without touching the top of the box. Choose a box height that you feel comfortable clearing and jumping without hesitation between reps.
0730 Endurance
20 Minutes:
- :20 Row @ 2k-:03
- :40 Row @ 2k+:18
Notes
Today’s endurance is a 20 minute continuous row. The first :20 should be at a fast pace. If you have a current 2k time trial, subtract :03 from that pace for your fast interval. The easy interval should allow you to feel recovered by the start of the next fast interval. If you have a current 2k time trial, add :18 to that pace for the easy interval.
