Well it’s hot! But me for one one, I swore when we moved down here from Buffalo to get away from the cold and snow on Easter, we wouldn’t then conversely complain about the heat down here. Embrace it, train in it, and worry about things you can control! Anders had a great IG post this week about it: “I choose to train outside at 2 pm when it’s 100+ degrees heat because complaining is the result of having negative emotions about circumstances outside your control, and I don’t control seasons or when my daugther wants to take a nap”.  

Thanks to Craig who brought The Rock home after it’s last stop at Dave Bock’s home.  What a journey it made. I wish I had a Go Pro on it the whole time.  It was a little cheesy I know, but hope it kept everyone connected a little bit and made you get out and walk too (carrying a blue rock!)

Things at the box continue to roll well, and I thank everyone for their flexibility with classes, schedule, and amazing working keeping equipment, spaces, and the gym as a whole clean. Thank you all for that!  

Programming wise, it’s test week! Last week was a “de-load” week, though it certainly didn’t feel a whole lot like it.  This week, we test our back squat, push-press, snatch, and clean 1 rep maxes. Also we will test our max unbroken pull-ups or chest to bar pull-ups. These are great benchmarks to see where are strengths are.  This will be our first real testing of these movements in some time, and with us being out of the box in a steady training environment for significant time, I personally am not expecting big PRs for me.  So don’t get discouraged. I’m going to use this as time to reset my numbers a bit, in the COVID-era, and try to get some new post-COVID PRs down the road. 

This week, like others, but especially this week, looks like a very hot one. Remember to drink water BEFORE you get to the box, DURING your workout, and AFTER!!! 

Our weekly reminder on COVID-19 protocols at the box:

  • Limiting class size 12 athletes + 1 coach (13 total), each with a designated spot on the floor/rig.  Mandatory to sign in to reserve a spot in Wodify.  If you reserve a spot, and can’t make it, cancel your reservation so someone else get sign in.  If the spots are full, you can get on the waiting list should one open up.  Class reservations open 24 hours in advance.  I don’t think we will ever have to worry about this, but if an athlete misses a reservation without a valid reason, the second and subsequent misses will be a $15 charge
  • Class times spread out to allow proper departure and arrival times between classes and needed cleaning time. 
  • Programming will limit equipment changes and usage
  • Front door open and garage bays open
  • No Kids classes in the gym, and no kids allowed in the gym 
  • More cleanings, including the floor after classes, and sanitizer products on hand for each athlete 
  • Each athlete will have a spray bottle with disinfectant and a fresh towel to wipe equipment off, and their space.  Please spray onto the towel, then wipe the equipment.  For the floors, no need to scrub the floors, just mist with the disinfectant, then we’ll come around with the floor scrubber after.
We will also ask that you as members do your part for keeping you safe and your health the top priority. It’s a two way street. That means, but not exclusively: 
  • Cleaning ALL your equipment and anything you touch
  • Maintaining social distancing and giving long distance fist bumps and high fives after the workout
  • Not using the computers up front to sign in and log in scores, do that on your app or computer before/after class
  • If able, we strongly recommend bringing a yoga mat for your personal workout spot. This will allow you to keep your spot clean and limit touching the floor. Take it home, clean it, bring it back again. 
  • Washing your hands before and after class and use the new hand sanitizer station up front
  • If you are the slightest sick, you stay home, end of story.  I know we have all done it, myself included, the old “yeah I got a little cold, but I need to sweat it out” and we come to the gym.  Not anymore. Stay home if you have any of the slightest of symptoms. 

Again, from me and all the coaches, we cannot stress enough how overwhelmed we have been with you support through this challenging time for all of us. Thank you so much.  As we start a new month, and what we have laid out above isn’t for you, please reach out to Nick to discuss membership options for you going forward.

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….

Monday
• Back squat 1 rep max; 12 minute AMRAP with double unders, toes to bar, and some heavy thrusters

Tuesday
•  Max pull-ups or chest to bar pull-ups; 4, 4 minute EMOMs of running and handstand push-ups

Wednesday
• Deadlifts – light but fast; metcon of power cleans and box jumps

Thursday
• Push press 1 rep max!; EMOM of bike/row/ski, then DB hang clean and jerks

Friday
• Snatch 1 rep max!; metcon of rowing, burpees, and wall balls

Saturday
• Pull-ups, deadlifts, push press with a DB, and push-ups

Sunday
• Clean 1 rep max, then… some running