COMPETITION & CROSSFIT The best part of competing at CrossFit is the camaraderie and community. Organized competitions are more like fun festivals rather than competition events. And, they’re a great way to demonstrate your work capacity earned in the many hours in the gym. Unfortunately, local competitions disappeared during the pandemic. They’re a lot of work to organize and run, they require a lot of volunteers, and they’re typically not profitable. Of course, The CrossFit Open offers our members a great opportunity to get the feel of competing (be sure to register!) And, starting next weekend CrossFit Main Line launches its first in house competition since 2020 and we’re going to stay committed to putting together a local competition nearly every 4 months! So if you haven’t already, talk to your Coach about The Years End competition happening December 18th in Wayne. If your not registered make time to stop by, cheer on your community and make sure to let your Coaches know how appreciative you are of their efforts. They truly appreciate you and I know we all appreciate them.
MARK YOUR CALENDAR:
Friday, December 18: In house competition, “Years End” 8a-1p, LEARN MORE
Christmas Holiday Schedule: Check Wodify for your class time
Monday 12/20 –> Friday 12/24: LIMITED SCHEDULE
Saturday 12/25 –> Sunday 12/26: CLOSED
Monday 12/27 –> Thursday 12/31: LIMITED SCHEDULE
Saturday 1/1 – Sunday 1/2: CLOSED
Monday 1/3: NORMAL SCHEDULE RESUMES
THE WEEK AHEAD:
Mon: “Weapon of Choice” 30 Power Snatches, 2kRow, 100 Wall Balls
Tues: Strength: Push Jerk, “You Up?” AMRAP 10 1,2,3,4… Burpees & Push Jerks
Wed: Strength: Deadlift, “Concrete” 7rds every 3min 400m Run + 12 C2B
Thurs: “Down With The Quickness” 20,19,18,17… Air Squat. 500m Bike before each rd
Fri: “Belly Of The Beast” AMRAP 16, 4 Wall Walks, 8 DB Snatches, 12 T2B
Sat: TBA
COACH KEVIN’S, OPEN GYM WORKOUT OF THE WEEK
For Time: 2,000m Row, 100 Air Squats, 30 Hang Cleans (135,95)
Some advice from Coach Kevin: “This is a fun workout! Control the row, attack the air squats. Then I would recommend doing singles with really short breaks on the hang power cleans.”
STUFF YOUR COACH IS READING, HEARING, WATCHING, USING OR BUYING
CROSSFIT & 23 AND ME LEADING NEW WAVE IN TELEMEDICINE. As for CrossFit, the world-leading fitness brand is going their own way with a virtual primary care service platform called CrossFit Precision Care.
TIPS FOR NEW PARENTS WHO ARE TRYING TO STAY FIT. Topics include working out with minimal time; modifying warm-ups, workouts, and cool-downs; and changing your mindset regarding fitness during this phase of life. WATCH
BAR PATH ON THE DEADLIFT. The bar should move over the middle of the foot, essentially traveling straight up and down. Effective coaching often involves slowing the athlete down to build the kinesthetic awareness the movement requires.WATCH
FIX YOUR FEET IN THE SNATCH. CrossFit Training: Training with stationary, or “stuck,” feet can be a useful tool in the pursuit of receiving the snatch with a sound stance. SEE MORE
A COOL ANIMATION demonstrating how mRNA vaccines work. (via YouTube)
3 DRILLS YOU SHOULD BE DOING 🎙**@pamelagnon: “… or working towards in order to build more strength, body awareness, and tension in all things gymnastics (oh, and it will help you with your barbell work too).”SEE MORE**
WHAT’S HOLDING YOU BACK FROM GETTING LEAN. Parties? Stress? Convenience? We all have our kryptonite when it comes to getting lean. Find out what’s getting in the way of your body composition goals and how to overcome it with this free quiz from Working Against Gravity. TAKE THE QUIZ.