Keeping Community Alive During The Pandemic — Powered by O2
December 3 |
Good morning and welcome to the Morning Chalk Up. As many states and counties are instituting new regulations, including wearing masks while working out, CrossFit coaches are focusing on how to best cue and motivate athletes adapting to new training variables. And, coaches and box owners are getting creative to keep their communities strong.
“If you don’t like something, change it. If you can’t change it, change your attitude.”- Maya Angelou
How Affiliates Are Keeping Community Alive During The Pandemic
That’s the amount of notice Paul Knowles, owner of Cohort CrossFit in Erina, Australia, says he had before a coronavirus lockdown closed his facilities.
Knowles hit the ground running. Like affiliate owners across the globe, he stripped his gym bare, leasing out packages of equipment to members. He worked to engage his community through YouTube videos teaching movements using only a backpack — something that’s accessible to everyone — created months of programming, and ran classes through Instagram live.
One big thing: Stories like that of Cohort CrossFit’s are echoed in affiliates globally. With restrictions emptying gyms of both members and equipment, coaches and owners have been forced to find creative ways to keep the family-like feel of the CrossFit community alive.
Act fast – vouchers expire December 25! Happy holidays to all gym members, and thank you for supporting your community!
Coaching Behind The Mask
As the Covid cases continue to grow across the country, more and more gyms have been forced to implement a mask policy, requiring members to wear masks at all times, including during workouts. Such restrictions have not only impacted the members, but also the coaches and programmers who are focused on making sure their athletes can still achieve their fitness goals, even in a mask.
One big thing: When it comes to wearing masks, the key thing that needs to be changed, is not necessarily the programming, but rather the way athletes approach the workout. It is this sentiment that has caused many coaches to change up the way they have members take on their workouts. We talked to six coaches who all had different, but insightful approaches to how they work with their athletes despite the masks.
The Valkyrie Project Seeks to Fix the Physical Preparedness “Problem” for Military Women
(Disclaimer: These views do not represent the Department of Defense or its affiliates).
Meg Cruz, a US Army veteran with three deployments, realized a number of years ago that there was a “big problem” when it came to physically preparing women to handle various positions in the military.
This became especially evident in 2016, she said, when all military jobs and schools were made available to women. This meant that women were now able to hold infantry, all combat arms and all special operations jobs for the first time in history. (Prior to 2016, women could serve in special operations, but not in all areas. And while women have held positions in aviation for a number of years — technically in a combat arms role — many branches were off limits).
“Women would need more training to handle these roles, and when I started looking around there really wasn’t anything out there for them. All the programming to prepare you for these roles were designed for men. There was a serious lack of research and resources for women,” said Cruz, a former CrossFit regionals athlete who coached at a handful of affiliates for a decade.
When most 19-year-old college students finish their exams in the next two weeks and enjoy some well-deserved rest over the holidays, 19-year-old Sunny Short will be doing anything but relaxing. She will be waking up at 4 a.m. and devoting her time to the new business she just purchased — Phantom Canyon CrossFit in Canon City, CO.
After making a down payment, Sunny was given the keys to her new gym on Monday and will continue making monthly payments to the former owner over the course of the next 12 months.
On top of taking online classes at Colorado State University — Pueblo, where she is pursuing a bachelor’s degree in Psychology, and studying for final exams, Short spent her first week as an owner arriving at the gym at 4:40 a.m each morning and attending every single group class all day. “For this first month especially, I’m really trying to be at all the classes, so everyone can see me and just know that I’m there ,” Short said.
The Trials are here and ready to kick-off on December 4. All you need to compete is a pair of dumbbells and a jump rope. Sign up today and join the community for a unique competition programmed by Comptrain.
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A Core Exercise that Might Make You Cry...Or Curse
Most core exercises focus on keeping your spine stable while your arms and legs move. Along those lines, give this plank variation a try. It's called a Plank Plate Press and to do it, you position yourself in a basic plank with a slightly wider stance. Holding a small plate or even just a water bottle, lift one elbow off the floor and press overhead while resisting any rotation in your spine and hips.
Through December 21, new ButcherBox subscription members will get a pack of uncured, unbelievably delicious bacon added to every box for life. ButcherBox delivers 100% grass-fed beef, free-range organic chicken, heritage breed pork, and wild-caught Salmon all free of antibiotics and added hormones, right to your door.
The clean grip is narrower than the snatch, and therefore, the bar should make contact with your body in your mid-thighs or hip pocket rather than in the hip crease. That means that it's more difficult to keep the bar path close during the final extension. In this Catalyst Athletics video, Greg Everett offers some tips and drills to help you improve your bar contact and path in clean.
Our very own Justin LoFranco does a strict press at 170 pounds for a PR.
Our community round-up today features two upcoming competitions and one woman’s mission to help people find fitness by jumping rope:
Rogue Challenge: Since 2015, Rogue Record Breakers has provided a showcase for unprecedented feats of strength, including historical world records. Now the fitness company that also innovated the virtual Rogue Invitational this year will host the “Rogue Challenges” and anyone can enter. All you have to do is sign-up and pay the entry fee, then compete in any or all of the events in any location you wish, record your workouts and upload to YouTube and Beyond the White Board. Oh yeah, the first challenge in 50 calories on the Rogue Echo Bike for time.
Jump Rope with Alysia: When COVID restrictions locked down gyms, Alysia Mattson took up a new hobby — making videos of herself jumping rope. Seven months later, she has more than 13k followers on Instagram and has inspired many of them to use the jump rope as a primary fitness tool during the pandemic. Learn more, watch all of her videos and get discounts on new ropes!
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