Week 4 of no box! Keep up the great work! I know at times through this, we are all going to have peaks and valleys in emotions, energy, and motivation. Know that it’s normal, and we are all doing the same. Your coaches and I are here for you, and one great way that helps is the Zoom classes. It’s not the same as being at the box, but it isn’t so bad either. You get to see friends, you get to be coached, and you get accountability and motivation. Try one out this week, I promise, you won’t be disappointed. Saturday we even did a partner workout where partners across town were virtually paired up and it worked beautifully! We even had a virtual “rock-paper-scissors” battle to see who went first!
And of course, gotta mention I loved the CFS spirit this past Friday. The pics were so cool to see everyone and their families and pets rocking the gear. We are in the design process of some new gear for the summer that will be available to order online and deliver right to your home in case we aren’t open when they arrive. Stay tuned!
This past Saturday, we held a Zoom Happy Hour and Workout. 6 athletes completed the tough 10 minute AMRAP that is the Online Open Fundraiser workout. You may hear your coaches call this the OLOF (OnLine Open Fundraiser) Get it? You can still sign up, it’s free, and you have until April 24th to do the workout, and as many times as you’d like for your best score. Congrats right now to Josh Joyner and Beatrice Puig with the top scores respectively in male and female Rx. Jeff Ludwig and Janet have the top scaled scores respectively. It is a deceptively tough workout no matter what you use for those DB snatches. Workout #2 is a bodyweight sprint. Double unders (or jumping jacks), and burpees. Fast and furious is the name of the game, times are likely all under 10 minutes. Try that one out too! We will begin having some random prizes for those of you who complete the workout and enter your score on the CrossFit Games site.
Programming wise, this week we are sprinkling in some workout and warm up submissions we got over the past week. Thank you to those who have submitted your ideas! Monday’s warm up will be really fun, and designed by yours truly. Pretty pumped that DekaComp picked my warm-up to use across the globe. We did it a few weeks ago, but really, can you ever get tired of AC/DC??? Quick answer, NO.
We are shifting the strength portions to a more functional strength style strength and conditioning. Our focus will be on increase muscular activation and stability. There will be upper body and lower body focuses as well as some core work. The goal here is to provide you as athletes with tools that will allow you to either address specific weaknesses you may have and to allow you to work muscle groups recruited that are normally used for our more traditional movements without switching to too much of an aerobic-y style training.
We’re also playing around with the idea of having Metcon only in the classes, you’ll see that pop-up on Thursday.
Reminder on classes and schedule for the coming weeks (let’s hope it’s weeks, not months). The link to join any Zoom class can be found on our website, www.crossfitsurmount.com at the very top. Password is CFS. We are offering a free class just like normal to everyone, so invite some friends that may want to see what this is all about.
- 6 am classes on Zoom on Monday, Wednesday, Friday
- 5:30 pm Zoom with Jay on Monday and Wednesday. Note – this will be a group work, and Coach Jay will kick things off, but he’ll join in on the workout as well, so less coaching than the usual class format
- 9:30 am, Noon, and 4:00 PM Zoom class every weekday
- 8:30 am Saturday Zoom class
- 9:30 am Sunday Zoom class
- New!! Virtual CORE is on! Tuesday, Thursday at 5:30, and Sunday at 1 pm. You will need a barbell for this strength cycle that will focus on floor press and squat cleans. Included in all your memberships
- Yoga Zoom on Wednesday at 7:30 pm and Sunday at 9 am
- Kids Zoom class Tuesday, Thursday, and Sunday at 11 am
It’s an easy time to not have that energy and those positive vibes, so we’ll keep on the daily challenges. A few times each week, we will even have some nice prizes up for grabs that you’ll get in the mail. These will be gift cards to local businesses. If you were a winner of a recent challenge, be on the look out in that mailbox. On Facebook, our private member’s group is called “CFS Members”, please request access to join. On Instagram, our handle is @crossfit_surmount . Find that and follow us to see our daily challenges.
I want to stress again how thankful Meredith, me, and all our coaches are for all your support. You working out at home, and on video, and on Instagram, or whatever is so inspiring. I know it’s not the same as being at the gym with friends and coaches, but we’re all still doing it, and staying fit, and as they say, “this too shall pass”. Our community is amazing! With that, I want to again to put this out there:
We will continue to provide you top notch programming from world-renowned coaches with numerous tailored option, and continue the aforementioned 1 on 1 communication and coaching from your personally assigned coach, and continue to work together as a community – laugh, love, lift :). If you feel you are not getting the value in this, and unable to continue, be it that reason, another reason, or financial hardship, please reach out to me to discuss, no hard feelings, it’s a unique time for all of us. Many of your memberships renew on the first of the month, and we hope you continue to train with us through this upcoming month and beyond for many years.
Benchmark Weekend is of course put on hold…. Fall will be just jam packed with fun stuff, right?!
Murph is still a go right now, on for May 25th. But of course that could all change. And let me tell you, this year’s party will be bigger and better than ever. We’ll all need a killer celebration after the start of 2020! Fingers crossed we can keep that on as per schedule. Either way, at some point we’re having a big Murph workout and blowout party!
Our men’s softball team is on hold, let’s hope we play soon!
Michele Letendre’s clinic of course is postponed as well. She still wants to come very much, so this will likely be in late summer/early fall as well. She did host a Zoom workout this week for our members, and she plans to have more, so keep a lookout for those. Great chance to be coached by one of the best, and see what you could expect from the clinic.
Follow us on Instagram @crossfit_surmount And please request to join the CFS Members group on Facebook if you are not in the group yet. Follow us there for great pictures, updates, and more!
This week….Note these are the “class” versions, and we will have tons of at home options
• Back squats, many reps, lighter weigh but a little heavier than last week; snatches and cardio 21-15-9 x 3
• Deadlifts + Gymnastic work; then mini AMRAPs with jump rope, DB hang cleans, and toes to bar
• Push jerks; wall balls and rope climbs err… shoulder press, floor press, and bent over rows
• Long bodyweight benchmark
• Grip work; metcon of cardio and front squats
• Power snatch AMRAP, or an option for a “Death By…” metcon 🙂
• Track/running EMOM, or a chance to do one of the 2 Online Open Fundraiser (OLOF) workouts