CFH Blog

26 Jul New! Small Group Training: 10/10/10

 
Tuesdays OR Thursdays @ 7:30-8:15 am
Free, 3-Week Pilot Program starts August 11th!

What?

10/10/10 = 10 minutes of shoulders / 10 minutes of core / 10 minutes of hips

No really though, what is it?

An accessory-focused class designed to complement your regular WODs, each section incorporates targeted stabilization, strength and range-of-motion exercises so you can attack the big lifts, endurance work, and gymnastics feeling healthy, mobile and strong.

Why should I participate? How can it benefit me?

Being back in the gym to throw around weight and get fitter with friends has been an awesome gift that we’re not likely to take for granted any time soon. Less fortunately, the transition from at-home workouts to heavier loads on the barbell has a way of resurfacing cranky hips, knees, shoulders and backs that tend to lay low or ‘go away’ during periods of less intense activity. If you frequently avoid doing necessary maintenance and mobility work outside of class (or simply have trouble finding the time), these sessions are for you. 

When?

Starting in August, you have an opportunity to participate in our free, 3-week pilot program. Space is limited, with 8 spots total – first come, first serve. Register for one of four slots on Tuesdays (11th, 18th and 25th) or Thursdays (13th, 20th and 27th) from 7:30-8:15 am. 

How do I secure my spot?

We only have one spot left, so please email federalhill@industryathletics to grab it! Again, the free trial only has 8 openings, 4 on Tuesday morning and 4 on Thursday morning.

Tell me more

Please note that this program is NOT intended to replace necessary evaluation and treatment with a physical therapist in the event of chronic or acute injury – this is designed as preventative (or ‘prehab’) work to ensure that you do not end up in a place where that little nagging pain – your body’s warning signals – turn into an injury.

30 Jun Keep IA Safe

Our Current Safety Protocols
ATHLETES
-Everyone gets a temp check at the door.
-Every must wash hands when entering the gym and wear a mask.
-We maintain a minimum of 8-12 feet of distance in workouts.
-Classes will be 45-50 minutes to allow for cleaning and social distancing.

PROGRAMMING
-Fitness is the goal, but health is our top priority.  We will be programming intelligently so people can stay spaced and feel safe in the gym.  We will not share equipment, do complex workouts that involve crossing paths or share racks.  We promise you will still get fit and strong, it just might look a little different for a few weeks.

CLEANING
-The gym will be sprayed down with Quat 64 each and every day.  All of the equipment and high touch areas.
-All high touch areas will be cleaned with Omni Shield every 30 days.  Omni shield does not let viruses live on surfaces for up to 60-90 days. 
-The gyms will receive a full wipe down and clean on Sundays
-Four days a week we will have cleaning crew come through for an additional clean
-Each and every class (about 6-8 times a day) the floors will be cleaned with an industrial floor scrubber.
-All equipment is wiped down by the athletes after each and every class. (6-8 times per day) 

29 Jun Week 1: what we learned and what we will improve

We learned a ton this week and could not be more excited about being open and seeing everyone again.  It feels great to have community and fitness back together again.  Everyone has been respectful with mask wearing and following our guidelines.  Please keep it up! Just because you are not scared does not mean others are not.  Please be respectful and continue to do your part.   

Programming- Yes we will be doing strength training.  We will figure out how to use the racks and keep everyone safe.  For now there is plenty to do from the floor.  If squats from the rack are calling your name then please book an open gym spot. 

Class Times- We are trying a few things with class times, if you have suggestions let us know.  We realize 45 minutes is short, we will start to push to 50 minutes if we need to and make sure we include a comprehensive warm up and cool down.  We hear you on that. 

Reservations and Cancellations– If you book a class, show up.  We are going to set Zen Planner so you can not cancel out a reservation 45 minutes before class. If people are waitlisted please be courteous and cancel as early as possible.  We know things come up, we do not want to implement a monetary penalty, but please be respectful of the sign in policy. 

Workouts on the Website- We have been pushing SugarWOD since we shut down and we assumed everyone was on there checking the workouts.  Eventually we want to switch over, but we have had a few requests to post the WOD on the website.  We will do that next week. Please download and follow along via sugarWOD though it is great for tracking and creating a virtual community! 

A few reminders
-Be sure to wear a mask when entering the gym. Be sure to wear that mask if you leave your workout square.  (open gym people this is important)
-Be sure to watch your hands or hand sanitizer when you enter the gym and when you leave. 
-If you touch a piece of equipment wipe it down. 
-Feel free to give the floor a wipe down, but after each class we will come through with the floor scrubber. 

The gym and all the surfaces you touch will be clean.  But, as we all know the virus is transferred in different ways that we can not control in the gym.  Please be aware that it is a possibility that someone in our community could get or have COVID-19.  Our action plan will be to let everyone know which class that person attended (while keeping their identity safe).  They will be asked to not return to the gym before 10 days have passed, AFTER they have been symptom free for three days. The gym is cleaned extensively every day regardless of a COVID scare, but it will be important for our community to know when the contagious person was in the gym, so they can monitor their symptoms. This is why wearing a mask at all times other than when you are in your workout. This is how we can keep you as safe as possible. It will be a minor disruption, but we want to prepare everyone for it and make sure you know that we are prepared for it.

28 Jun Weights and Brains

As we start to prepare to lift weights again we need to take a few things into consideration.  As an athlete you should be approaching this with a plan.  How often did you strength train during quarantine? What is your goal coming out of quarantine? 

For the sake of this article we are going to assume that little to no weight training was done.  When Industry Athletics was open we were lifting heavy things 2-3 times per week.  We have endurance days, gymnastics days, but lifting heavy is a major difference between IA and bootcamp.  Lifting heavy provides so many benefits, but one that is often overlooked is the effect it can have on the brain.  Some studies have shown that it improves brain function and we obviously know it builds muscle and makes us look jacked and tan.  

These benefits have escaped us over the last few weeks.  Hopefully it provides a new appreciation for a heavy barbell.  PRs might not mean as much because the simple fact that you get to lift the weight will be a successful day! It is easy to say you will be careful, but coming back into strength training with a calculated approach will be imperative to maintaining your health and not getting injured.  

“Take it slow” is easy advice.  The hard advice involves actual thinking.  What is your current goal? What will make you happy? What is 50-60% of your previous lift? How can you have fun, stay injury free and make progress?  A simple checklist of a few things that you can refer back to is a great idea.  Did you hit those markers at the gym this week? Maybe showing up is one of them. Some of this will definitely be a hit to the ego. Hopefully your ego is always left on the other side of the door when you walk inside Industry Athletics.  Now more than ever that will be true. 

Strength training can help improve brain function, but the thoughts in our head can lead to injury if we do not prepare to keep them at bay.  Get ready to lift relatively heavy and have fun.  

-Geo

19 Jun Re-Opening Plan

WE MADE IT! From the bottom of our hearts, thank you for sticking with us through this crazy and unprecedented time. We could not have survived this closure without you all. Because of each and every one of you, we can open our doors and get back to the gym we love!

Please read below thoroughly!

Our first official class back in the gym will be Monday June 22nd at 12:00pm. All classes will be outdoors until that class, then outdoor classes will stop.

The first step to opening is getting all of the equipment back in the gym.

Please drop off equipment on Sunday June 21st between 8:00am-10:00am or between 5:00pm-7:00pm. If you absolutely can not make either of those windows, please drop off equipment on Monday June 22nd between 8:00am-11:00am. We will thoroughly clean the equipment as it comes back into the gym.

What if I don’t feel comfortable coming back to the gym yet?

Once we have all of the equipment back and cleaned, we will do a second wave of LIMITED rentals for those who still want to continue with at-home DRIVE programming. Your programming will be a track in SugarWOD called “At-Home DRIVE”. Everyone will be taken off TrueCoach, unless you were paying for extra for personal programming.

Before showing up to the gym, you MUST reserve your class spot OR your open gym spot on zen planner. Because space is limited, you can only sign up for one slot a day and you MUST cancel your reservation at least an hour in advance if you won’t be attending class.

You will not be allowed into the gym if you have not reserved ahead of time and you must respect the time allotted for class or open gym. This STINKS, we know. We love the commradery in the gym, but we must prioritize your safety to avoid a re-closure.

What to expect and is expected of me when I come to the gym?

Do not come to the gym if you are running a fever to any degree or are not feeling well. If you have tested positive for COVID, at a minimum you must be fever free and symptom free for 72 hours AND it must be 10 days since the onset of symptoms (these are the CDC guidelines). If you have symptoms and suspect COVID (and you cannot get tested), please follow the same guidelines.

You won’t be allowed into the gym until 5 minutes before class to allow the previous class time to exit the gym. Please bring as little to the gym as possible. When placing bags in the cubbies during class please leave an empty cubby between the used ones.

You MUST be wearing a mask. As soon as you enter the gym, you will have your temperature taken and then you go wash your hands. Then you will go to a taped out square on the gym floor. Open Gym squares will be labeled “open”. All squares are 12×12 and will have everything you need for your workout. You must wear you mask as you walk around the gym and as long as possible during the class and workout. We understand metcons will be difficult with a mask. This is an acceptable time to pull your mask down as everyone will be spaced out appropriately.

If you need to get water or go the bathroom, use the taped out lanes to navigate the gym and generally be aware of how close you are to others and, again, have your mask on.

The squares will be labeled “L” for light, “M” for medium, and “H” for heavy. That refers to the assortment of weight in the square (Dumbbells, Kettlebells, and Plates). Each square will also have cleaner and wipes to clean equipment before and after class/workout.

There will be a square for extra equipment. This will be a space where you can safely swap equipment. Person A cleans and then places the equipment they want to swap in the square then Person B can come up and retrieve it.

Showers will remain closed until further notice. Again, please respect the time allotted for class or your open gym reservation, but not staying longer or congregating inside. We all want to get back in the gym! You will also wash your hands before leaving the gym.

22 May Murph 2020

This year’s Murph is going to be a little different than we are use to. But one thing that won’t change, we complete Murph as a community!

Monday May 25th at 10:00am, we would like all our members to log onto Zoom and join us for a welcome and warm-up! We will be completing the workout via Zoom and then re-grouping at 11:30am for a brief celebratory happy hour with your beverage of choice (adult or otherwise).

If you would like to meet up with members to complete this workout outside together (from a safe distance), please sign up HERE before 8pm Saturday.

The Workout

Murph RX is:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

*option to use a weight vest*

This is a HIGH volume workout under normal circumstances. Please PLEASE scale appropriately to avoid injury and so you can keep training this week.

We highly recommend subbing sit ups for pull ups. If you have access to a pull up bar that requires you to do strict pull ups, we recommend you cut the number down from 100.

Doing this workout as written is challenging. If you have never done it as written (unpartitioned), this is not the year to try. Below are two common partitioned options:

1 Mile Run 1 Mile Run
10 Rounds 20 Rounds
10 sit ups/pull ups OR 5 sit ups/pull ups
20 push ups 10 push ups
30 air squats 15 air squats
1 Mile Run 1 Mile Run

You can choose to cut the amount of rounds or the number of reps in each round to scale the overall volume. You can also partition the running by hitting a 400m run before each round for 8 rounds or an 800m run before each round for 4 rounds.

Who is Murph?

In memory of Navy Lieutenant Michael Murphy who died in Afghanistan on June 28, 2005. When his team came under fire from a much larger enemy force, LT.  Murph knowingly left his position of cover to get a clear signal in order to communicate with his headquarters, the U.S. Navy said. He died fighting. 

This workout was one of his favorites. He had named it ‘Body Armor’. It was renamed ‘Murph’ in his memory and was first posted on August 18, 2005. It is completed every year on Memorial Day by Crossfitters and Navy SEALs alike.

In 2014, The Murph Challenge became the official fundraiser of the Lt. Michael P. Murphy Memorial Scholarship Foundation. Since 2014, the organization started by Murphy’s family has raised more than $1 million.

01 May Zoom Workout Schedule

Friends, loved ones! Geo and I have seen an uptick in zoom class attendance lately which is AMAZING; we love to see your faces and workout with you!

Why ZOOM? We realize this is at-home order is dragging on longer than we hoped, but the Zoom workouts double as a fun social hour and an accountability check in! Zoom is allowing us to tap into that part of crossfit classes that we love: PUSHING OURSELVES!

If you haven’t jumped on a zoom class yet, here is our class schedule:

Monday: 7:30am, 12:00pm, 5:00pm
Tuesday: 12:00pm, 5:00pm
Wednesday: 7:30am, 12:00pm, 5:00pm
Friday: 12:00pm, 5:00pm
Saturday: 9:00am
Sunday: Yoga 9:00am

23 Apr Baking with Brittany

Log into Zoom (link on SugarWOD) at 12pm on Sunday 4/26 to make Oatmeal Nut Butter Chocolate Chip Breakfast Bars with Brittany!

Ingredients:
2 Eggs
1 cup old fashion oats (uncooked)
1/4 cup flour
1/3 cup chocolate chips (or blueberries)
1/4 cup peanut butter/nut butter
1/4 cup maple syrup
2 tbsp coconut oil (ghee or butter)
1/2 tsp cinnamon
1/4 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/2 tsp vanilla

You’ll Need:
8×8 pan
Parchment paper

21 Apr Cooking with Kelsea

Thursday (4/23) at 6pm LIVE on Zoom we are cooking up
Laura Ligos’s Freezer V-Egg-ie Burittos

We all know our first meal is the most important meal of the day. It sets up your metabolism, your energy, and your mindset for the rest of the day! I’m going to set you up for success this week with Laura Ligos’s Freezer V-Egg-ie Burittos. A 30 minutes or less and vegetarian-friendly recipe, that goes from your freezer to your microwave, to your belly in a minute so we can skip the unsatisfying cereal!

We’ll be making four burritos (with the ingredients below), so feel free to double or triple the recipe!

1tbsp Olive Oil
4 Garlic Cloves
1 Yellow Onion
1 Bell Pepper
1 Medium Sweet Potato
1 cup of shredded Cheddar Cheese
1/2 tsp Paprika
1/2 tsp Garlic Powder
Salt
Pepper
8 Eggs
4 Large Burrito Wraps (flour tortilla works best but you can use a gluten-free version as long as it’s burrito size 

17 Apr A Note From Friend and Member, Nicol

Fair Trade Accessory Shopping for a Cause!

My friend, Jena-Marie reached out to me to see how her business could help Crossfit/Rockwells/Industry Athletics in this season when they had to close the doors. She works for a company that helps create jobs in vulnerable communities around the world through fair trade accessories.  Her company is giving back to individuals and small businesses during this time.
 
We are setting up a virtual “party” to learn more about this!!  (She also created a FB group: HERE). The “party” will be this Saturday, April 18 at 10AM on Zoom. BUT before the “party” starts…. let’s all meet for the CFH 9AM live streaming class and make the best of what we have to work with! After the workout, we can all jump on the zoom “party” to hear how we can help Industry Athletics and the Rockwells while doing a little shopping!! 

Link to the zoom “party”:

Time: Apr 18, 2020 10:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/96996094939?pwd=VTg0TTZXMlFCWGlaUzdsQVJpR3h5dz09

Meeting ID: 969 9609 4939
Password: 782898

Thank you for your support,
Nicol (CFH member and friend)

If you are unable to attend tomorrow, you can still shop online! Just go to https://bit.ly/SupportIA – 20% of the sales goes to the Industry Athletics!! So get shopping!!