CrossFit
January was a great start to the fresh New Year! We came out strong with our NCMETCON Baseline Benchmark Workouts to establish a clear picture of our fitness after the holidays and the rollercoaster of the year leading up to them. These will be retested in July and again at the end of 2021. Our goal for the beginning of this year was to begin implementing Skill work twice a week as we lead into the revamped Open schedule that is officially kicking off on March 11th! As far as our other Benchmark Workouts go, we saw some classics as well as newly created ones. In those classics, “The Chief ” reared it’s vicious head…and not for the last time this year! We also have begun highlighting some of our favorite workouts of the week as a new Benchmark named workout, this month’s was “Punch Out”! Expect to see new named NCMETCON Benchmarks each and every month ahead!
Going into month 2, February, we will continue with our theme of Skills and Drills as well as putting ourselves into some inescapable AMRAPs simulating the stimulus we will inevitably see in the Open. Our Bi-Monthly plan for Jan-Feb began with some foundational Skills such as the Strict Pull-Up and will continue to gear towards higher skill movements like Muscle-Ups and Handstand Work. These two movements, in particular, now come with different options in the Workout description to better serve our athletes and coaches with movements designed to reach the intended stimulus of that high skill, and we will continue to do so. Benchmarks for the month include everyone’s classic favorites…Fran and Grace! Along with these masterpiece benchmarks we also include build to a Heavy Single in the Snatch and Clean and Jerk. Since we’re on the topic of a barbell, we are pleased to announce and you will be pleased to know that “Cali-Bear” is coming out of hibernation in February….GET HYPED! Some of these Benchmarks don’t particularly line up with our Skill and AMRAP focus, but are necessary to get tested early to get an effective snapshot before we see them again later in the year…we can’t get enough Cali-Bear!
At Home Zoom
And just like that, January is behind us! Better make sure you don’t blink, because February is coming in hot! What a fun trip down memory lane with our first round of recycled programming focusing on breaking down that hinge. We were so excited to bring back some of our favorite weeks of programming to bring you some spicy workouts and some serious strength work. For any athletes that may have tried their hand at these workouts the first go around, this was a great opportunity to treat these as “retests.” For any athletes who got after these for the first time it was a great opportunity to set the standard, and potentially retest these again in a few months if they want. Whether it was a repeat for some of your athletes, or if it was the first time hitting these workouts, it was great to see everyone getting after it, and hopefully we made some strength gains in the process!
In February, we’re still sticking with our favorites from the whirlwind year, this time shifting our focus from hinging to squatting. With a shorter month, we are going to get right into it, exploring different planes, and further developing the skill of the Squat. We’ll see lateral movement, like with Cossack Squats, as well as variations of loading to give our Squats a different feel. We’ve gotten pretty used to our Saturday Squats, but by the end of this month, we’re going to have a new appreciation for those days! We may be biased, but we’re pretty stoked on devoting a whole month to squatting- even if it is a shorter month! Get ready to make the most of it!
SAFETY
Please make sure to not leave belongings in plain site, either secure them in the trunk or bring them in.
BUMPER PLATES
We have some more 10’s and 15’s now laid out. The 15’s are in the place of the 10’s and the 10’s are stacked alone to the right.
CROSSFIT GEAR
We have compiled a list of item you may consider, but not necessary, to help you improve and protect your CrossFit experience.
It’s nice to have your own equipment, especially during these times. rope because it’s measured to your height and specs.
Jump Ropes – Measured to your height and specs
Shoes – Are important depending on what the WOD calls for. Comfortable shoes for every day CrossFit work outs, Lifting shoes on days that involve Snatches, Deadlifts, Clean and Jerks, etc.
Rogue Fitness has a great layout of different shoes
Regular shoes and specific lifting shoes
- Nike Metcon
- Reebok Nano
- No Bull
- Go Ruck
Gymnastic Grips – For hand protection when doing pull ups
Weightlifting Belts – to brace you back for back squats and deadlifts.
Rogue and Rx Smart Gear are 2 one stop shops that carry different brands
* Please google on your own to find other alternatives. We do not have any affiliation from any of the above vendors.
SOCIAL MEDIA
Be sure to Follow us on Instagram, Facebook Page, Facebook Community Group and subscribe to our blog here to get “Today’s Workout” emailed to you each evening at 8pm.
HOUSEKEEPING
Please make sure to take home water bottles, clothing, and other belongings left in the cubbies.
- One of the restrooms is out of order, a plumber will be there tomorrow to fix the issue. Please do not flush excessive paper down the toilet.
- Water dispenser only has a certain amount of water in the reservoir. We are looking to upgrade. In the meantime, please do not fill up your large water containers so others may have some.
Please feel free to email us at info@crossfitrx.com if you have any questions or comments.
Sincerely,
Michael and Ruben
The post February 2021 Field Notes, Car Break In, 15’s, Cf Gear appeared first on CrossFit RX.