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Hey Team!
We CANNOT wait to see you all in person and we know how excited you are to get a barbell in your hands! However, before we all get back into the gym, we wanted to provide you with an update on what you can expect with the class programming. In general, there will be no sharing of equipment and the movements will be limited to ensure 2m distance between athletes and coaches at all times.
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Fitness can be done anywhere! And with the recent travel and work bans surrounding COVID-19, some of us may not be able to make it into the gym as frequently as we would like. But, this is no reason NOT to workout! If we want to stay healthy and combat this nasty flu season, we all need to work together to strengthen our immune systems! One (of several) ways to do this is to stay active.
Plus, who doesn't feel better after a good sweat!? To help get you through the next weeks and months, regardless of where you are, we've adapted 20 workouts from our mentors that can be done AT HOME. Some will require equipment, but others do not. Feel free to take these as your own templates and make adjustments as needed. Let's all continue to do the things we love, while also ensuring we stay HEALTHY! It’s no surprise that we all love to workout. Whether our goals are to look good on the beach, carry our groceries home without help, live longer, be healthier or just feel better, we all chase that endorphin high that comes after a good sweat sesh.
But, then what happens? Most of us will continue to work, or eat, sleep and repeat. Allowing exercise to be a necessary part of our daily routine. And the same should be said about recovery! If your goal is to train harder and smarter than the day before, you will need to make sure your body has adapted and recovered from the stressors placed on it from the previous days. Because without proper recovery, you’re stuck with an uphill battle that over time can lead to injury, fatigue, overtraining and/or lack of motivation. Looking to keep your fitness up while away from your home gym? Wondering what workouts you can do with zero or minimal equipment?
We've got you covered! Our coaches have put together a list of workouts that can be completed anywhere, anytime! Enjoy! As coaches and educators of fitness, we strive to make you healthier, fitter and stronger, so that you can live your best life. We want you to live long and prosperous lives, without any limitations. We want to give you to the tools to be successful outside of the gym, so that you can enjoy your life (how you want to) to the fullest!
We are extremely grateful that you have chosen us to be a part of this incredible journey with you - we promise we will not let you down! To keep the lines of communication open and to be completely transparent so you know EXACTLY what you are getting and WHY, Coach Dave has written a note on the CrossFit class programming which clearly states the short term and long term goals of the class programming. Do you sometimes question why you do certain things in a class? Wonder where the programming is going? Feel you're not getting enough? Or getting too much? Whether you answered yes to any of these questions or you would like some clarification on the WHY behind the class programming, give this blog post a read! You'll learn: why you're doing the things you're doing in class & what you can expect if you keep showing up and giving each class your best effort. You are all ROCKSTARS & we can't wait to see what the next few months have in store! If we had to guess, we would say roughly 95% of us who do CrossFit despise running or any other cardio (Hey Echo Bike, where you at!?) that doesn’t involve cycling a barbell. There are, however, some great health benefits that come from running, such as...  We want to acknowledge all of our members, for their continuous hard work and dedication to improving their health and fitness - you are all such an inspiration! The amount of PRs that we have witnessed over the last few months is incredible, and could not come at a better time...#6SINTHEOPEN. To our entire 6S community: we recognize, admire and appreciate all of your hardwork, and we are forever grateful for your trust in us as coaches and in our programming. Wondering what's to come with the programming? Here's a quick note from Coach Dave on some upcoming changes to the class programming - what you can expect to see and why!
The end of summer marked the end of our 3 month strength cycle. The last week of August was "re-test" week, and athletes tested a variety of lifts, skills and metcons, allowing us to measure & quantify progress. Lifts included the back squat and bench press; max. sets of strict pull-ups and ring dips were tested; metcons included a few original and some standard (e.g. 500m time trial row) ones. Whether members had been following the entire 3 month cycle, or joined part way through, everyone saw and felt noticeable improvements. Great job everyone!
The end of the strength cycle also denoted a change in the programming - Coach Dave has taken over the ropes and will be programming for the gym moving forward. We're extremely excited to have someone with his knowledge, experience and passion on our team, and we're so excited to have him take over this role! Curious about what he has in store for you? With the 2018 CrossFit Open and the move to the new space finally complete, and with our sights on the 2019 Open season, it’s time for our athletes to dedicate their time to getting STRONG. With that being said, even if you don’t know what the “Open” is or your goals are just to improve fitness, then this will still benefit you! However, with the focus shifting towards building strength, this does not mean your conditioning will suffer. In fact, if you are consistent and stick to the program (with a dialed-in recovery regime), then your fitness is definitely going to improve overall!  With our 12-week squat cycle coming to an end and a new cycle beginning (keep reading to find out what it is!), we wanted to take this opportunity to explain the method behind our madness.
CrossFit training should not be random. CrossFit should prepare you for random. CrossFit is based upon the premise that high intensity, constantly varied functional movements will better prepare you for life – physically and emotionally. The movements that fall under the umbrella of “CrossFit” span a wide spectrum, and this can sometimes be mistaken for randomly selecting movements to better prepare you for the unknown. However, randomization should not be mistaken for preparation. In order to better prepare you for “the unknown”, programming needs to have structure. There needs to be a WHY attached to every movement, every workout, every day. This structure inevitably will improve overall fitness with the goal of being better at life. Structure looks different to everybody and takes different forms at different gyms. |
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December 2019
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