Event 1- Menage a Trois
AMRAP 7 Min
7 Hang Squat Clean
5 Shoulder to OH
Performance: 135/95 Fitness: 95/65
Athletes all have their own bars.
Athletes can divide reps as desired.
Score is total reps.
Event 2- Box of Chocolates
3 Rounds for time
Each Partner completes:
10 PERFORMANCE (Pull-Ups), FITNESS (Jumping Pull-Ups)
10 Wallball PERFORMANCE (20/14), FITNESS (14/10)
10 KB Swings PERFORMANCE (52/35), FITNESS (35/25)
10 PERFORMANCE (Box Jumps), FITNESS (Step-Ups) 24/20"
Must complete 15/12 Calories before they can switch
Each athlete will complete 3 rounds of both the floor work and rowing
The score is the time when the last athlete completes either the box jump or row.
Event 3- Partners in Crime
For time (time cap TBD):
PERFORMANCE (100 Double Unders), FITNESS (150 singles)
80 ft OH DB Walking Lunges
60 PERFORMANCE (Toes to Bar), FITNESS (Hanging Knee Raises)
40 Alt. DB Snatch
20 Burpee Over DB
Athletes can divide reps as desired.
DB PERFORMANCE(50/35), FITNESS(35/25)
OH Lunges are one arm and can be switched as desired.
It's a common misconception that weight lifting will make you bulky and beefy. This is unfortunate as resistance training has such a wide array of health benefits including increased bone density, calorie burning, hormonal balance, stress relief, injury prevention, functional capacity and much more.
Here are my top 3 reasons you shouldn’t be afraid to meet me at the bar.
There really isn’t anything to be afraid of when it comes to lifting weights and becoming bulky. The nutrition, supplementation, time and programming related to ‘getting bulky’ is so specific and challenging that you would never do it by lifting weights a few times a week. In reality, a properly designed and implemented weightlifting program may be exactly what you need to shed those extra pounds!
Looking for some advice on how to start a weightlifting program? Book a free consult below.
Over the last 20 years as a fitness coach I have worked with 100's of clients just starting or starting over. I have seen many people succeed, but unfortunately, I've known many to crash and burn. As we roll into the holiday season I wanted to share with you what separates the winners from the losers in the game of fitness.
Have a Plan- If you don't have a plan on what to do at the gym your pretty much planning to fail. Abraham Lincoln once said, “ Give me six hours to chop down a tree and I will spend the first four sharpening the ax.” Your first step to success is to research a workout plan that fits your level and goals or to find the right coach to do that for you. Going to the gym aimlessly will not change your fitness level, it just changes your scenery.
Focus on Performing the Movements Properly over Anything Else- As a newbie results are practically free. We call this the first wave of conditioning. As your body is going from 0 to hero overnight there is no need to initially worry about intensity. Leave the ego at the door and go slow, light and purposeful in all your movements and add extra rest when needed. Everyone is in a rush at the beginning, but successful people will tell you proper training is a marathon, not a sprint. Look to master the basic mechanics, be consistent in your training 4-6 times a week and then ramp up the intensity.
Measure Twice, Cut Once- Properly tracking your workout results and your measurement (not just weight) is fundamental to the process. SO MANY people get discouraged because they don't 'feel' like they are improving when in reality their killing it. You can't go based off of 'feelings' because almost everyone has emotional baggage holding them back. Throw that luggage away and use real measurements. One thing I love about CrossFit is that we track every workout and I know based on my data where my fitness level is at all times. You need to find the support and systems that keep you accountable to real numbers.
Don't worry about the score- As a word of caution, many new exercise athletes get fixated on comparing their scores to others. Whether that be your max bench press, your 5K run time or how fast you can do a workout. While healthy competition can be a great tool for adherence and enjoyment, it should never consume your decision-making process. I certainly have my 'fitness frienemies', buddies who push me, chirp me a little and keep me motivated. But I never make the wrong training decision based on beating someone else's score that day. Tracking may be the key to success, but the process is about being better than the person you were yesterday, not the other person in the gym.
Nutrition is Key to Looking Good Naked- I wish this wasn't so true, but body composition depends heavily on; what, when and how you eat. Everyone knows someone who eats whatever they want and is shredded. The truth is people with that kind of lucky genetics are the exception to the rule, not a great example. Nutrition has to be one of the most debated topics; keto, vegan, carb cycling, macros.... the list goes on. This certainly could be the topic for multiple articles, but I want to give you some hard truths to start with.
Here is a great infographic to print and put on the fridge https://www.groundworx.fit/testimonial-blog/nutrition-poster
A final note: Be OK with set-backs- Your not going to be perfect, things will not always go as planned and that is to be expected. All or nothing and Ill start again next week are mindsets that can be crippling. Look to do a little better every day and don't be afraid to ask for help!
We offer a free no-sweat consultation if you ever need some direction towards your fitness goals!
Ok, so maybe I cant pack in 'everything' you need to know about deadlifts in one article, but my hope is by sharing some of my go-to tips for beginners I start you down the right path to lifting success.
Deadlifts are an essential movement everyone at any age should be able to do. It is also one that gets a bad rap as dangerous. If you go and search deadlifts on Youtube right now you'll have all the proof you need to call them scary. But the truth is there isn't a more important exercise to learn and practice when it comes to overall strength, injury prevention, and weight loss. If you focus on some simple key pointers, the deadlift can be one of the most important tools in your fitness tool-box.
Deadlifts are not squats- What I mean is that typically the first thing we teach to new clients is how to 'hinge' at the hips with a neutral spine. Bending over and utilizing the musculature in the hamstrings as the main 'movers' is the steepest part of the learning curve for most people. It is much safer to hinge over with a flat back then it is to bend at the knees with a flexed spine.
Big Belly Brace- Learning to engage abdominal pressure as a way to create helpful tension to aid in keeping the spine straight and supported is the next step. Deadlifts are the king of 'core' exercises when you take the time to direct your focus on it. Take a big breath in and brace your belly as if your going to get a big punch in the gut. Keep this tension throughout the lift and you will be safe and the bar will feel a lot lighter.
Set From the Start- (Shins tall, Chest Big) When I teach athletes to lift, the work always starts before we even bend over to pick up the bar. I have all my clients walk up to the bar and make contact at the shins. I have them pull their shoulders back and down creating a proud chest (we call this the happy gorilla in our KidsFit class) and then tell them to pick up the bar. If you can pick up the bar without your shin pushing it forward and with your chest big and proud you will probably deadlift well.
Lift with a Purpose, not with Your Ego- There isn't a need to go heavy as a beginner, learning at slower tempos (the speed at which you lift) and at moderate weights is more than enough to stimulate strength and metabolic demand. Also, a lot of newer clients may need to switch up their technique if they are in-flexible. Changing to a sumo deadlift (wide legs, gripping bar narrow) or starting the bar of an elevated surface instead of the ground to limit the range of motion and stress on the back may be a good place to start.
Get a Coach/ Personal Trainer- Deadlifting is a tricky exercise to learn without any feedback. A lot of what needs attention is happening behind you (literally) and is hard to see in a mirror. Deadlifts are not a self-limited exercise, so unlike movements that need a level of technique to perform heavy (like snatch), you can lift a lot of weight with poor technique, so be picky and get help. As a minimum use a camera and take videos from different angles so you can see how well you doing.
Deadlifts are the foundation of any lifting exercise like cleans, kettlebell swings, snatches and more. The 'king' of lifts requires some practice but will pay off royally if you give it the attention it deserves.
Trying to balance the responsibilities of work, school, family -- LIFE is tough! With our fast paced lives, it's tempting to look for a quick fix, even when it comes to nutrition. Convenience foods, not always healthy options, are readily available and in the short term, leave us time to tend to all of our responsibilities.
But what happens at the end of the quick fix diet? Often we are left unsuccessful, depleted, unhappy, and return to old habits.
There are some mindset exercises you can apply to your day to create a sustainable, healthy lifestyle aimed at avoiding the burden of chronic disease. Think about going into your day with a plan. Just like you would go into a workout with a plan to get most out of your time at the gym, mentally prepare yourself to go into your day with a plan for health--a way to stay on track with healthy eating, water consumption, exercise, and adequate sleep. For some, that means setting a schedule for the entire day, including alarms to encourage activity, or it might mean prepping simple foods to deal with busier times of the day.
Having a plan ensures you do not resort to "winging it."
With a plan for your day, you are priming yourself to make good choices, which results in stress management and self control. Your day does not have to be perfect. Rather than beating yourself up for imperfections, think to yourself that the cumulative effect of small successes with executing your plan for healthy living over time has the power to lead to a quality life without the burden of chronic disease.
I challenge you to ask yourself: “What is my plan TODAY to stay focused on my health?”
Avoid the temptation of the quick fix. Avoid the temptation of giving in and quitting because you don't see immediate results. The plans you set TODAY are laying the foundation for long term health. THAT is a powerful thought.
Book a no snack intro to find out how Groundworx Nutrition Coaching can help you achieve your goals.
How long have you been working out at Groundworx:
I've been working out at Groundworx for about 4 years. I was invited to "Bring your friend to crossfit" by a family friend and have loved it ever since. I would join for the summer while I was a student and now have been a full time member for a couple years.
Reason for Joining Groundworx:
In high school I followed a more traditional workout and being on the football team, we had to get 3 workouts in a week. After graduating I had a hard time continuing to workout and finding motivation to go. The idea of showing up to the gym, your workout already planned and not having that "what am I going to work on today" feeling makes it very easy to go. After joining Groundworx I found motivation to go and get a workout in. The friendly, hardworking staff and members make me feel included and pushes me go to the gym.
Favorite Lift: Squat clean
I don't have a favorite WOD yet, but I love the Olympic lifting class held on Wednesday nights.
My Advice for those looking to join Groundworx:
Join! Crossfit provides you with a great workout that will leave you breathing heavy and all sweaty. One of my main focuses when joining Groundworx was working on my lifting technique. The coaches were very happy to help as it's one of their focuses as well. From Delaney greeting you by name when you walk into the gym to the friendly staff and members who'll cheer you on, you really feel as it's a big happy, sweaty family.
How long have you been working out at Groundworx?
I have been a member at Groundworx for just over a year now. Before joining, I had been working a desk job and I just felt weak all of the time because I did not have a physical outlet. My Aunt happened to be a member at Groundworx and she asked me if I wanted to come check it out. I had been secretly interested in learning Olympic lifting and so when I saw that those movements were incorporated into workouts, I instantly wanted to join. Fast forward a little over a year later and I am the strongest I have ever been in my life. The Groundworx community has been really great and I have made many new friendships along the way. The gym and the people have really become a huge part of my life.
Favourite lift / WOD:
My favourite lift is the snatch. It is extremely technical and requires a high degree of strength and mobility. The difficultly of the movement is what makes small improvements feel like monumental achievements.
My advice for others looking to join Groundworx:
Whether you are looking for a physical outlet or to train to become a better athlete, Groundworx has something to offer everyone. The programming is very good, so you will always be challenged regardless of your physical fitness level. The gym is also very family friendly and offers childminding services while members workout. Overall it is not just a great place to workout, but it's a great place to de-stress and hang out with friends.
How long have you been working out at Groundworx? 3 1/2 years
Reason for joining Groundworx? I was curious about CrossFit so did some research and really liked the philosophy and approach. I dropped by Groundworx one day for info and watched the class doing some heavy lifting. Suddenly everything went silent for a moment as everyone focused on one member struggling to complete a lift. The atmosphere was electric. A chorus of encouragement erupted: "you got it, up, up, up!", and then cheers and high-fives broke out as that person successfully finished the lift. And I thought, "I'm in."
Favourite lift / WOD: Snatch / Isabel
My advice for others looking to join Groundworx? Just do it! My only regret is that I didn't start doing CrossFit earlier. I had the mistaken belief that I had to be in shape first before starting CrossFit, but that is just not true. The great thing about CrossFit is that it is designed to scale to everyone's individual level. The coaches and owners at Groundworx are amazing and truly care about their members. It has truly been transformational for my fitness - I'm 39 years old and I'm stronger and fitter now than I was in my 20s.