Stress & Food

The intense over-stimulation of our fear response during this Covid-19 pandemic has us all on heightened alert.  It’s elevated not only our anxiety, but our emotional response overall.  Small conflicts seem much larger now.  Normal relationship tension has become intolerable.  Minor business problems and operational stresses feel like logistical and economic nightmares.  

What do we do with all the extra anxiety, stress, and worry?  If you’re like most Americans you turn to food, food, and more food for comfort, with little regards for the consequences.

We do not have to overeat in response to a panicked world.  READ THAT AGAIN. We do not have to overeat in response to a panicked world. 

So, as much as your inner “Food Monster” might want you to stock up on pretzels, potato chips, pizza, chocolate bars, and more, don’t do it.

Instead, use this time to reflect, plan, and build something constructive. Breathe. Love. Connect. Set clear boundaries and keep commitments to yourself above all. Be an example for your family, friends, and peers.  This will give you a peace you’ll never find at the bottom of a bag, box, or container.

And remember, this too shall pass.

What Makes The Workout Work?

When I first started CrossFit back in 2011, I thought I HAD to do the workouts as written on the whiteboard, so much so that most times I did things that I probably wasn’t ready for, and I skipped ahead in a lot of the movements. I took for granted my athletic background and quick learning skills, buuuut, in hindsight I wish I had started out a lot slower. Although, at the same time, my experiences have helped me become a better coach and athlete, so at the very least, I DID learn from my mistakes. 😉

I once believed that in order for the workouts to “work” AKA get me super fit and awesome, that I had to do it “Rx,” and I had to struggle hard. The worse it sucked, the better. The more it hurt, even better. The more I did, the quicker I would be at the top.

Oh, how times have changed. 

As for most of us, I had to learn the hard way, but maybe my story and my words, if I bully you with them enough, can get just one of you to “get” it.

What makes the workout work is DOING it WELL. 

And, doing it well means doing it at the appropriate level and pace for YOU in your current state of life and fitness. Doing it well means moving correctly, intently, and efficiently. Doing it well means treating your body, the equipment, and the program with the respect that it deserves. Doing it well means trusting the process, progressing slowly, and being patient, but consistent with your efforts.

What makes the workout work is doing what is best for you, your goals, your needs, your life. 

What makes the workout work is YOU.

Start thinking about what you want to get out of each workout for yourself. What is your goal or intention for that day, that hour, that AMRAP, that EMOM?! While we certainly give you our intentions and desired stimulis, we also want you to OWN YOUR FITNESS.

Next time “Fran” shows up, pick a focus. Don’t just do it just to do it again. Make the pull ups your focus. Tell yourself that you want to try and do 7-7-7, then 5-5-5, and then all 9 unbroken, and the thrusters will be at a lighter weight so you can focus on the pull up rep scheme today. Or, maybe you want the thrusters to be your focus, so you scale the pull ups. Or, maybe the rest intervals are your focus. Maybe you want to try to stick to a 5-4-3-2-1 count for your rest every time you drop the barbell or drop from the pull ups. MAKE AN INTENTION. Then stick to that plan.

Every workout I do, I have one focus for that workout, and I always try to pick something that scares me, that I’m slightly unsure of, that makes me a bit uncomfortable – THAT’S how we grow!

What makes the workout work is you deciding what you are going to get out it each day!

So, use our guidelines during the whiteboard brief and decide what you’re going to do to make your workout work for you! 🙂

3.16.20

Monday, March 16, 2020

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

WORKOUT OF THE DAY

"Spice Girls"

On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Then

For Time:
21 Power Snatches (115/85)
5 Rounds of “Mary”
21 Overhead Squats (115/85)
5 Rounds of “Chest to bar Cindy”
21 Squat Snatches (115/85)

"Spice Girls"

On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Then

For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)

"Spice Girls"

On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Then

For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)

How To Get That STINK Out of Gym Clothes

We need to talk about something that may be a little embarrassing for some, but is very common for many.

A lot of you know what I’m talking about… Not all of you, but many… That smell… That STANK in our gym clothes that makes us gag! It’s like a team of teenage boys used your t-shirt to wipe their sweaty armpits after playing on a hot summer day. Uuuuugh! Okay, so how do we get rid of that stench?!

Well, there IS hope, my friends! Here are some helpful tips to try at home:

  1. AVOID fabric softeners, because it actually traps that stinky smell into your fabric!
  2. Try using HALF the amount of laundry detergent you normal use for one load. The natural tendency is to actually use more because you want to get rid of the stench, but more detergent will actually work against you in this case. Because workout apparel is made of Lycra and Spandex materials, detergent actually doesn’t go super well with this stuff.
    1. Another option would be to use a detergent specifically made for workout apparel. HEX Performance is a laundry detergent specifically made for activewear (www.hexperformance.com)
    2. If you wash your activewear after every use, it’s okay to even use no detergent sometimes!
  3. DO NOT PILE UP YOUR STINKY GYM CLOTHES – Okay, we get it. We’re all in a mad rush after the gym, and often times we just toss our workout clothes in the corner. But, leaving our sweaty gym clothes in a pile, or even worse, in our gym bag, allows all that bacteria and stank to build up – Oy vey, Pepe Le Pew!
  4. When possible, wash your gym clothes immediately after a serious sweat sesh! The sooner, the better!
  5. One trick many use is soaking their gym clothes in WHITE VINEGAR before washing. Just one cup of white vinegar with some cold water, and soak for 15 to 30 minutes before putting in the washing machine.
  6. BAKING SODA is another trick you can try. Simply add one cup of baking soda into the washing machine to help get rid of the stench.
  7. Fresh-squeezed LEMONS is yet another trick that might work. Squeeze one large lemon into the washing machine, and yes, it’s gotta be a real lemon, fresh squeezed. 😉
  8. HANG DRY OUTSIDE when possible out in the sun. Air drying is ideal.
  9. Bring a fresh change of clothes with you to the gym, and after your workout CHANGE. The longer you hang out in your sweaty gym clothes, the longer the bacteria and stenches grow! Ewwww!
    1. Hang them up or lay them out flat on a drying rack if you don’t have time to wash them yet.
  10. Lastly, know when to say when. There will come a time when that favorite piece of gear needs to be permanently retired to trash. RIP to your “lucky” shirt….it will be missed in spirit but not in stench.

Do you have any other helpful tips for us?! Let us know if these tips help, and what other tricks you have up your sleeves. 🙂

3.15.20

This is the heading

“Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus

WORKOUT OF THE DAY

"DOuble Dutch"

5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders

"DOUBLE DUTCH"

5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders

"DOUBLE DUTCH"

5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders

3.14.20

Saturday, March 14, 2020

"Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln

WORKOUT OF THE DAY

"goodtime"

5 Rounds
15/12 Cal Bike
12 Deadlifts 
9 Hang Cleans
6 Push Jerks
155/105

"GOODTIME"

5 Rounds
15/12 Cal Bike
12 Deadlifts 
9 Hang Cleans
6 Push Jerks
155/105

"GOODTIME"

5 Rounds
15/12 Cal Bike
12 Deadlifts 
9 Hang Cleans
6 Push Jerks
155/105

03.13.20

Friday, March 13, 2020

""The only person you are destined to become is the person you decide to be."" - Ralph Waldo Emerson

WORKOUT OF THE DAY

“Power Wash”

Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat

THEN “Power Wash”

Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row
30 Dumbbell Power Snatches (70/50)
50 Wallballs (20/14)

“Power Wash”

Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat

THEN “Power Wash”

Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

“Power Wash”

Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat

THEN “Power Wash”

Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row
30 Dumbbell Power Snatches (35/20)
50 Wallballs (20/14)

03.12.20

Thursday, March 12, 2020

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

WORKOUT OF THE DAY

"Vertigo"

AMRAP 18: 

10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs 
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs 
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs 

Continue to Add (10) Reps Until Time

"Vertigo"

AMRAP 18:

10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs 
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs 
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

"Vertigo"

AMRAP 18:

10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs 
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs 
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

03.11.20

Wednesday, March 11, 2020

“Your brain is the most complex structure in the known universe. It's time to have a body that's ready for that supercomputer.” - Dr. Kelly Starrett

WORKOUT OF THE DAY

"Bergeron Beep Test"

Beast Builder v5
On the 4:00 x 4 Rounds: 
3 Unbroken Sets: (9 reps total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

THEN “Bergeron Beep Test”

On the Minute For as Long as Possible: 
7 Thrusters (95/65)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

20 minute time cap

"Bergeron Beep Test"

Beast Builder v5
On the 4:00 x 4 Rounds: 
3 Unbroken Sets: (9 reps total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

THEN “Bergeron Beep Test”

On the Minute For as Long as Possible: 
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

20 minute time cap

"Bergeron Beep Test"

Beast Builder v5
On the 4:00 x 4 Rounds: 
3 Unbroken Sets: (9 reps total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

THEN “Bergeron Beep Test”

On the Minute For as Long as Possible: 
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

20 minute time cap

03.10.20

Tuesday, March 10, 2020

“Culture eats strategy for breakfast.” - Peter Drucker

WORKOUT OF THE DAY

"SIX Flags"

10 minute EMOM
3-5 strict handstand push-ups

THEN

Every 3:00 x 6 Rounds:
15/12 Calorie Bike
30 Double Unders
3 Power Snatches

"SIX Flags"

10 minute EMOM
3-5 strict handstand push-ups

THEN

Every 3:00 x 6 Rounds:
15/12 Calorie Bike
30 Double Unders
3 Power Snatches

"SIX Flags"

10 minute EMOM
3-5 strict handstand push-ups

THEN

Every 3:00 x 6 Rounds:
15/12 Calorie Bike
30 Double Unders
3 Power Snatches