 Yay for barbells today! How to Return to CrossFit at the GymWe reopened the gym for in-person workouts on Friday, May 15. Today we start Phase 2 and more of us will be back in the gym. How do you return to in-person CrossFit workouts? SLOOOOOWLY!
It has been over 2 months since we've been able to lift a barbell and seek the intensity we crave from in-person classes. Some of us crushed our remote programming and found ourselves working out more during our #stayhome order. Some of us did the remote programming and found it difficult to go hard, or long, or heck, just do it. We did it, it just wasn't with the same elan. Some of us didn't do a darn thing and well, that's ok, too. We all had our own individual #stayhome journey, and now we have a very individual #backinthegym journey. Here's how to survive your first 1, 2, 3, 4 weeks of CrossFit classes. First, remove any performance expectations. You will not be as fast, fit, or flexible as you were before we had to stay home. Even if you did workouts at home, we didn't go heavy, we occasionally went short, and most of our workouts were MetCons or metabolic conditioning workouts in the 10-20 min range. Without heavy barbells and sprint we weren't able to tap our anaerobic systems very often. This is what's going to be your first "holy crap this is hard" moment when you're in the gym. Anaerobic conditioning is amazing and it's hard and it will make you think your 2 months of MetCons were for nothing. Second, everything is going to feel heavy. When you first pick up that barbell you might be in for a shock. Yep, it is heavy. Yep, we will be slowly, slowly working on rebuilding our strength. We are starting with deadlifts. These will rebuild our strength fast. Deadlifts will help us start to rebuild muscle. Which will increase our metabolism. Which will help us burn more calories. Which will help us shed our quarantine 15. It's all part of a lovely masterplan:) Third, under no circumstances are we to compare ourselves to anyone else in the gym. Did you hear me: YOU WILL NOT COMPARE YOURSELF TO ANYONE ELSE IN THE GYM! You are a special unique snowflake and your back-to-the-gym journey is yours. This process is unique to you. To regain the fitness and happiness you want, just do you. Impress your Coach by doing the scaling and modifications we prescribe, going hard during intervals, resting during breaks, and listening to us. Fourth, establish a consistent routine now. You're going to be ridiculously sore after your first workout. COME BACK TO THE VERY NEXT CLASS. Movement will help. Some of you saw me on Saturday do the Spartan Sprint after Friday's barbell workout crushed me. Keep moving. It will keep your muscles actively repairing themselves, and more importantly, it will keep you in good mental health. Fifth, don't should all over yourself. There is no should. There is right now. Accept where you are right now. Trust this process. Your fitness will return to where it was in March. It will take some time, and it will get there. Be patient.
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 Frankie wants to know if you got out in May! What did you see? Be ready to show us your list this week!  We are setting up a 5K course at the Regional Park so we can join Spartan's FREE virtual Sprint Obstacle Course.
Join us Saturday at 9am! Everyone can do this! You can run, walk, ruck, bike or just leisurely stroll your way through a super fun 5K. We will set up designated stations so you can complete the required Sprint Obstacles. 10 push-ups 10 burpees 10 mountain climbers (per side) 10 jumping jacks 10 air squats 10 forward lunges (per side) 10 hand-release push-ups 10 tuck jumps 10 plank up-downs 10 plank shoulder taps (per side) 10 knee slap mountain climbers (per side) 10 backward lunges (per side) 10 glute bridge raises 10 dips 10 decline push-ups 10 single-leg squats (per side) 10 double leg calf raises 10-second plank 10-second 6-inch leg hold 10-second iso-squat To officially submit your Project Unbreakable Virtual Race, you must do the following: 1. Complete a Project Unbreakable Virtual Race. You may complete any distance. WE'VE GOT YOU! 2. Post proof that you finished on social (video, photo, GPS tracker, Strava activity, or other proof.). Tag @Spartan and use #SpartanProjectUnbreakable 3. Submit your information to the form below by Sunday at 11:59 PM local time on the weekend of your event. After that, you’ll earn a virtual medal, certificate, and a spot on the global leaderboards. https://www.spartan.com/en/virtual-race  Get ready to clean and front squat today! TGIF! Spring is FINALLY HERE! Boy have we been ready for the sunshine and warmer temperatures. We get to enjoy Spring in Montana for all of 1 min then Summer finally follows. Spring is an interesting month for foodies. The only veggies we can buy locally are greens and some early root crops. We still have access to fantastic local meat. Thank goodness for that! We locavores won't be impacted by the industrial meat disaster. One of my favorite things to put on a perfectly grilled Montana steak is chimichurri sauce. Chimichurri sauce, also known as Argentinian Pesto, is a delicious, tangy herb and garlic that goes perfectly with grilled meats. My new favorite version is made with radish greens. Radishes are always the first thing I harvest from my garden, and I will be pulling them up in a few weeks. Until I can use my own I will be enjoying this grilled radish with radish green chimichurri sauce from www.dishingupthedirt.com with radishes from our local farms. Click on the image for the recipe. Enjoy!  Are you joining us Saturday at 9am at the Gallatin County Regional Park for our virtual Spartan Sprint Obstacle Course? We hope to see you there!
https://www.spartan.com/en/virtual-race Everyone can do this! You can run, walk, ruck, bike or just leisurely stroll your way through a super fun 5K. |
Special EventsMarch 26 - May 3 OCR Training with Coach James
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