We have four GHDs at the box for a reason. The GHD enable one of the top accessory movements that we want you to sprinkle in to your training OUTSIDE of class before incorporating it into high intensity workouts.
The GHD develops midline stability as well as awareness of movement and knowing how to properly stack your spine and brace. The exercises most commonly done on the GHD are hip extensions and GHD sit-up.
As a starting point, athletes should be able to perform 25 ABMSU unbroken, then 25 hip extensions, 25 back extensions, and 25 GHD sit-ups each in a row. We encourage you to start incorporating these movements and developing integrity. As a gauge, it takes 1-3 minutes to perform 25 of these repetitions – so if you show up early, or have a few minutes after, grab a coach and ask them to walk you through the movements.
During classes, and if and when we see GHD sit ups, we want those who have trained efficiency to use the GHDs. That means, if you’ve been doing your homework and maintenance on the GHD outside of class, you can do GHD sit-ups in the workout. If you haven’t been on the GHD consistently over the previous 2 weeks, we will scale to another movement such as an abmat sit-up or V-up. We don’t recommend you try to sneak around this requirement, it is truly for your own safety and to respect intensity of the workouts or if it is just accessory work. And the coaches know – we have a 6th sense for that kind of stuff.
Check out this video below as Seminar staff walks through hip extensions
Live to train another day
“Regardless of what the question is, the answer is to squat.” Greg Glassman, Founder & CEO CrossFit Inc.
The squat is the most basic fundamental movement in the world.
It is in our DNA.
When we talk about functional movements this is always number one movement we (should) think about. The squat is not only essential for a long healthy life but also the first (and maybe only) requirement for elite athleticism. Keep in mind that this is how we were meant to sit and how most of the world still sits, not in chairs but in a squat.
It doesn’t get more basic than this! If you can squat well, everything else will fall in line. Squat well and often.
If you show up to the box regularly, chances are you have been or are sore on a semi regular basis. This article isn’t rocket science. I am sure EVERYONE knows the benefits of what I am about to cover; however, I see many athletes and general fitness enthusiasts who are overlooking at least one of these simple recovery tips. Fortunately, it is 2018, and there a host of resources available to us now which can greatly aid in the recovery process. A few of these strategies include
1. Sunlight We need that big giant ball of fire in small doses for optimal Vitamin D! Try to get at least 30 minutes a day! If you sit inside at work all day, take the workout equipment outside next time you jump into class :)
2. Walking Getting 10,000 steps in on a daily basis has never been more important (Given that we rarely walk anymore and are constantly sitting at a desk).
3. Nutrition Nutrition, like sleep, is highly dependent on the person; but a good place to start is CrossFit’s food recommendation, “base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.” That’s about as simple as you can get.
4. Bodywork Regular massage and/or “body work” is a great way to help increase blood flow to areas that don’t always receive adequate circulation and nutrients. Perhaps most importantly, body work allows you to aggressively target problem areas and to ensure you are performing at the highest level.
5. Sleep Sleep needs are going to vary person to person, whether that means 7 hours or 10 hours. Sleep is your body’s recovery time. Many amazing things happen when you are asleep.
6. Hydrate Yo Self Drinking water has myriad positive health benefits. Drink water, and lots of it.
With mother nature bring us hotter days and high school graduation right around the corner, we can only know that summer is right around the corner.
Are you traveling anywhere?
If you’re like me, the next few months are PACKED with trips with family, cookouts, summer parties, and all of the above.
Personally, travel leaves me in a bad spot when it comes to a lot of things:
Although a few things might slip when I’m traveling around the world, there are a couple things that you should NEVER compromise:
The moral of the story is that there are TONS of great boxes waiting for you, all you need to do is find them. I’m super excited to find more this summer.
So before you do any traveling, this is a MUST READ:
>>> [NEW] The CrossFit® Drop-in Bible: How To Make The Most Of Your Fitness Travels
The author, Sunny, does an excellent job breaking down a killer step-by-step approach to finding the best gyms, no matter where you go.
Check it out, especially if you’re planning to travel soon -
P.S. - Are you doing Memorial Day Murph?
If so, PLEASE watch this video first:
[VIDEO] CrossFit® Hero WOD Strategy: “Murph”
It will help you to get a better score, prevent injury, and keep you safe as you honor a fallen hero.
"The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts; i.e., data. We call this approach “evidence-based fitness.”
The simple answer is that you should track all your progress. Every lift, workout, time, improvement, etc should be recorded because this will show you, in cold hard facts, what your training development actually looks like.
See below for some tips on how to record effective notes alongside your workout scores and times in SugarWOD!
1. How did I perform the workout? – be specific.Record anything that would allow you to recreate the workout precisely as you did it that day. Examples include weights used, number of bands for pull-ups/dips, the specific range of motion on the GHD sit-up, and the run route used if it varies.
2. How should I approach the workout next time?
3. How did I feel?Record how you felt before, during, or after the workout if it was out of the norm. Did you just get off a plane from Vegas, did you eat nothing at lunch and get a cramp during the run, are you 9 months pregnant?
4. What equipment did I use? What was the environment?Did you workout with knee sleeves, Oly shoes, or use a different jump rope? Was it 100 degrees or snow/rain was coming down during the 800m run at the end?
You’re probably as anxious as we are. The first workout of the 2018 CrossFit Open will be announced next Thursday, February 22th at the LIVE Open Announcement.
Read below for an overview of how each week will look for the next five weeks as we roll through the 2018 CrossFit Open!
The workout for that week will be announced on Thursday evening. Director of the CrossFit Games, Dave Castro, drops the workout to a electric crowd via the LIVE Announcement. The LIVE Announcement is held at a different location each week and features two previous CrossFit Games athletes going head to head against one another immediately after the workout is announced. He will also go over the scaled category and standards for each workout.
We will offer two options to do The Open workout for that week. Option 1 is to do the workout in a group WOD class at 5:00 am, 8:30 am, Open Gym (9:30-1:30pm). We will program The Open workout for every Friday for the five weeks.
Option 2 is to come in the evening to the ever popular and super fun Friday Night Lights at 6pm! The Friday Night Lights series features organized heats of the workouts that athletes can sign-up for.
If you missed your chance to do the workout on Friday, or you’re crazy and want to do it again, you have a second chance on Saturday morning - Mondays during open gym time.
Monday Score Submission
On Monday evenings at 8pm. ALL score submissions are due. Please make it a habit to enter your score the day you complete the workout.
If you have been hanging around the box the past few months, I am sure you've been asked "Are you ready for The Open?" or "Are you competing in The Open?" Some of you veterans know good and well what is approaching but for those of you who don't, let me help you out.
The CrossFit Open is the first of two qualifiers for the CrossFit Games. Those who make the cut in the Open move on to Regionals, and then potentially the CrossFit Games. Ok, so now that that is out of the way, let’s talk about what it means to us mortal athletes. The CrossFit Open is five workouts that serve as a benchmark of how our previous years fitness has improved and it serves as a measure of how our next years fitness will continue to change and what goals we set for ourselves.
Think of it as a benchmark workout, except it’s 5 of them, served up 1 per week, for 5 weeks straight. It challenges us to perform things we may have never done, and to learn what we need to improve upon. It pushes us way out of our comfort zone physically, mentally and maybe even emotionally (I have seen many tears in The Open and many PRs), but does so while placing us in an immensely supportive environment of people we train alongside daily.
Now, for the details; The CrossFit Open begins Thursday, February 22nd when they will announce the first 2018 CrossFit Open WOD to the world. It will be the WOD all day on Friday, the 23rd, at CFG in regular group class but the real fun begins that evening with our annual Friday Night Lights (FNL).
If you have any questions at all, please come to any coach with any concerns you have! In the meantime, please reach out to current members about their experience and their love/hate relationship with good ole Dave Castro, the sadistic programmer of these workouts.
Friday Night Lights at CFG:
18.1- Feb. 23
18.2- March 2
18.3- March 9
18.4- March 16
18.5- March 23
Man, where to start, after today's nutrition seminar, so many things resonated with me and my long journey with food and nutrition that I felt compelled to share a little of my story as you embark on this lifestyle transformation. We all have stories, we all have goals, we all have had setbacks and triumphs. Yes, we want to lose the weight, drop body fat %, fit into your size 6 jeans, and be beach body ready! But I beg you to detach your self worth from those numerical and aesthetic goals.
After the seminar, I overheard a conversation between two members that went a little something like this..."I'm so annoyed...I can't believe I still look like this. Seriously, I just want my body back!" I couldn't block this out of my mind all morning. The concept that our body must retrograde back to what it once was prior to exposure to change is something we are all buying into.
Thinking back to the body that existed in college, prior to pregnancy, or before a major life event, injury, or stressor, many of us perceive that the body we once had is gone, and the body they have now is no longer worthy or acceptable.
Your body never left.
It’s always been with you – on your team, working to keep you moving, functioning, and breathing, esepcially when you think you may die during a 21-15-9 metcon. It was there for you before, during, and after the change you experienced, and will continue to do everything it can to keep you alive and well in the future. But we MUST take care of it now.
Being in the mindset that you need to “get your body back” puts you in a position to fight your current body to make it what it once “was.” But, the body you once had and the body you have now are the same – the only thing that sets the two apart is experience.
Personally, I have tried every diet, template, program you can think of! Name it, I have done it. It wasn't until I found CrossFit and a balanced relationship with food that I realized how toxic and obsessed I was with food. I "coached" myself into what I thought was a healthy state and avoided social situations that would potentially lead me to eat like a NORMAL person. Restrictions led to combat, combat led to self-hatred, self-hatred crippled my quality of life. Achieving a six pack was a waste of my time. The amount of time I spent focusing on food could have been used in many different productive outlets! Do I want abs? Yes, I also want ice cream and pizza. Do I still have goals? Absolutely! Am I going to reach them? Absolutely! Am I going to stop eating peanut butter out of a jar? Absolutely NOT!
So, I leave you with this...
Happiness is not a weight or shape, and the body you “had” is not superior to the body you have now. Knowing that you are worthy, right now – in this moment, gives you the freedom to work with your body when pursuing health. It means giving yourself the flexibility to eat more or rest when needed, and doing workouts that you actually enjoy – not just doing the ones you think you “should” do.
Crush these next 8 weeks! Reach out for help and advice, we are all on this journey together!
The Open is coming up! You better get rid of that carb fear...you are going to need them.
It’s that time of year and if you are like me you will be doing some traveling for Christmas and New Years! While this is a great time to give your body and CNS a "break" and reset the mind and soul, it is also important that you maintain that awesome routine you are in when you're away from your box family at CrossFit Gastonia! Just remember stopping is easy, starting is not. It is really easy to get out of the habit of exercising, but it’s a lot harder to pick it back up. Whether it’s a long weekend trip to see the family or you will be away for several weeks at a time, I have compiled a few workouts you could easily do at grandmas, hotels, or anywhere and helping you maintain your fitness and workout while you travel.
CrossFit Gastonia Travel WODS
CrossFit has been around long enough now that most active adults and teenagers have at least seen the sport on television or they have seen videos of crazy CrossFit people working out.
No matter the media stream that introduced you to CrossFit and the view you have, what I know for sure is it's not what you think. The days of experimenting and just throwing down in a workout are over. The cream has risen to the top and the CrossFit gyms you now see in your town have their stuff together and flat out get results.
What we are seeing now are commodity gyms who have either bootcamp classes, high intensity training or functional fitness programs that are followed by statements like "we are like CrossFit but less intimidating". These commodity gyms muddy the water on quality by confusing the fine line of simply working out hard and working out with purpose. Purpose is what gives you the motivation and consistency that last a lifetime.
A new year will bring new hope for what you really really want. Will I ever get rid of this weight? Can I finally have the energy to enjoy life and not feel like I'm skating by everyday? Will I ever be able to not rely on medicine to make me feel good? The simple answer is an overwhelming YES! A yes that will come only with the right people around you.
How can CrossFit Gastonia help you find the YES? Here's how:
-We LOVE our clients. We know you name, your family members names and we high five you when you succeed and hug you when your days aren't there best.
-We fix your nutrition. Let's face it, you don't know what to do, what to eat and in the amounts they should be eaten. We do, we can help!
-We invest in you. You invest in us and we in return invest more back in you.
-We have fun. "You can't have fun working out", yes you can and we have a lot of fun.
-We are professional. We have 10 coaches on staff that specialize in running, yoga, massage, strength and conditioning, weightlifting and nutrition. What ever you're looking for, we got you!
The new year never brings big crowds for us. You will never see us cheapening our program with discounts or deals. We will continue to do what we have always done and that's change lives.
Will you join us? The answer should be an overwhelming YES!