AHHHH!!! We are so excited to see everyone! To keep everyone as safe as possible, we will have a couple protocols that we ask you all to help us with!
1. Check in - hopefully you are able to log into Zen Planner at this time. We are limited to 10 people per class, with that being said, you MUST reserve your spot in class via Zen Planner. If you reserve a spot and then don't show up, there will be a $15 charge. Someone else may have wanted that spot, so please be considerate and only sign up for the classes that you know you'll be able to attend. If you are unable to log-in to Zen Planner or aren't sure how to reserve a class, please contact Shawndi! 806.773.7220 2. We have over 6000 wipes in the building for you to wipe down EVERYTHING you touch! If you pick it up, wipe it off. If you sweat on it, wipe it off. You get the point. We'll be wiping down things that are touched often between classes, but we ask that you do your part! There is plenty of soap and toilet paper in the bathrooms! 3. Kids - sticking to the 10 people in the gym rule, we will not be able to have kiddos in the gym for a bit. If they come with you, please find something to keep them entertained outside or in the car. Your kiddos are YOUR responsibility while you are working out, so please be checking on them often! (We have new landscaping with stone, please ask your children not to play in the landscaped areas! Thanks!!) 4. Showers - per the governors orders, we have to "close down" the showers for now. Sorry for the inconvenience... We'll let you know as soon as those orders change and we can open them back up! 5. This seems obvious, but lets just go ahead and get it out there anyways... if you are presenting ANY symptoms of ANY virus or disease that someone else wouldn't want, then please stay home! 6. General Social Distancing - lets stick to foot high fives for a while! See picture above for example! HAHA! Enough with the rules... We are so excited to get back to lifting all the things and pull ups and wall balls (actually... no one is excited about wall balls...) You may want to do the level below what you tested out as last time for a while. Ease back into this! Once we get settled into our routine again, we'll reassess! More details on that later! We love, love, love our CFG family and we are so grateful for y'all's support and encouragement through this quarantine! "Today we have 2 quick 4 min AMRAPs with some rests between.
You may have the urge to sprint through these given that it's only 4 minutes, but don't. Sprinting for 4 minutes with a 1 minute rest is not a recipe for success. Hold a slightly faster pace than you would if this was a 16 minutes AMRAP (total work time), and keep your breathing rate high. If you feel good starting your second time through, speed up and beat your scores from the first set. Keep sets unbroken, and technique tight through all 4 bouts. This should dictate your weight for the Swings." "Today we have 2, fast, descending ladders, with rests between.
Move with some purpose on the Bodybuilders and Burpees. Not a sprint, but don't slack here. Move directly to sqauts and go smooth and steady, with perfect form on each rep. Keep the breathing high, purposely breathe more than you feel you need. Each round drops in reps, so keep the pace high and push to the end. Your rest should equal 1/2 the time you worked. Example: if the first set takes 6:00, you would rest 3:00 before starting the second portion." "Today is a For Quality day, which means it will require a lot of physical awareness and focus.
These movements would not be good to do fast (especially TGU) so take your time and work on smoothness and quality. Focus on each ""step"" on the TGU, don't rush just to get standing. These can be monotonous, but only if you're mind checks out. Concentrate on the details of the movement because doing these well has huge carry-over into coordination, core stability, shoulder stability, and full-body coordinated strength. Lying Pulldowns are easy to do but can be awkward. Squeeze your scaps together the entire time, and as you come down, squeeze the lats. This will help create a great ""mind/muslce connection"" with your lats, that will help you improve all pulling movements. Use a band if you have one, substitute rows -- if you don't have a way to row, grab a bed sheet, tie a knot in the middle, and close it on the top part of the door. On the holds count your full number of seconds. Do NOT count as fast as you can. Get set and engage your core before starting the count." "Today it's an 18 min EMOM, alternating between 3 different movements.
Consistency in movement quality & finish time is the primary goal. Each set should take no longer than 40 sec to complete each time. As you get deeper into the workout, all the movements will get more difficult -- Thrusters will be the most uncomfortable. Keep your movement smooth on these and don't rush it. Even when you are feeling fresh early on, take your time. All movements (including Thrusters) should remain unbroken through the entire workout. Russian twists should be done steady and straight through. This should get burny as you go, but push through! Whatever distance you run for the first round is how far you will have to go for all the following rounds -- be conservative (but don't fake it). Keep the breathing up as you move, and take deep, slow breaths during any rest period. " Today it's 8 Rounds with a twist ... every 2:00, do 10 Ground to OH. The Decline Pushups are the main focus of the 8 Rounds, as these will fatigue quickly. Break up sets early & often, to avoid hitting failure at any point. Doubleunders should remain unbroken for all 8 Rounds if possible. Take a few deep breaths before each set to make this happen. On the 2:00 marks, get right into the Ground to OH. Get them done quick, but don't rush. Keep them unbroken & smooth. As you get closer to the end of the rounds, pick up the pace to avoid any extra GtOH sets. WEIGHT: For the Ground to overhead, use anything you can hold onto with both hand, and comfortably take from the ground to full overhead extension smoothly for 10 reps in a row. A backpack or dufflebag would work best here.
Please be on the lookout for a text coming from one of your CFG coaches. We have a few questions for you to prepare us for our first phase of reopening the gym doors. Your participation is appreciated =)
Bodybuilding day! You might be wondering, why bodybuilding? There are good things to take from all disciplines... bodybuilding is much more quality focused than quantity focused... meaning, bodybuilders think more about the contractions, and less about power output. They also systematically build the support structures of the muscles (based on load and time under tension). For us, we can take all these concepts and improve our training and results. So, with that said, the focus is movement quality & shooting for a deep BURN. Don't obsess about the load used, or the reps achieved, just maintain perfect controlled tempo. Use a weight for the Squats and Single-leg Glute Bridges where you can hold the tempo without breaking. Shoot for the higher rep range at the beginning, and stop if you fall below the lowest number. Don't fight through with bad form just to complete another set. Tuckups may be a difficult movement to hold the tempo. If you break here, that's fine -- but get right back into it. "Today we have a 17 min AMRAP with some fun & interesting movements.
We start with the manmaker -- which is basically like a harder, slower Burpee that moves you through a greater range of motion -- that means it should now be your favorite movement. Go slow and steady to get the hang of it, after awhile pick up the pace. Keep the run quick & consistent. Don't sprint, but definitely don't jog it either, and if you don't have a distance marker run about 15-20 seconds for 50m, turn around and come back. For manmakers, use anything that you can hold onto, in a plank position. If you don't have anything suitable, just do it bodyweight. Be conservative with your backpack weight today as this movement will be very difficult if the weight is even slightly too heavy. Next we have the Bear Crawl Drag. As you are Bear Crawling to the destination, you must drag a backpack with you, on the ground. A good strategy is to pull the bag as far in front of you as possible, then crawl over it until it's at your feet. Then pull the bag with the other hand, craw, and repeat. This will be taxing, potentially awkward, and tough -- but that's why we're doing it. Stay focused and balanced, and don't rush. " Well you heard it today from Gov. Greg Abbott, we are officially able to open our doors on May 18th. It feel great to be headed back to the gym, we can't wait to see everyone's faces. We do have to stick to some guidelines in order to keep everyone safe during this transition back to our new normal. We will send out an email to everyone soon about those guidelines and any other information you may need to know before returning to the gym.
Today we have a fun, POINTS based workout. It's another choose your own adventure, but with a twist: each movements is worth different points. So play to your strengths, but mix it up and be sure to hit ALL elements for a well-rounded workout. It wouldn't be fun to do 15 minutes of Reverse Step Lunges. Besst is to plan your rounds, follow the plan and see how it feels. Strategize sets before you start. You can always adjust as you go, depending on what fatigues quickest. However you attack this workout, move smooth and with quality in mind. Do reverse step lunges steadily, and feel free to increase the points per set -- e.g., 6 lunges each side would be 2 points, 9 sec hold would be 3 points. Do holds with high tension & high focus, along with the Dip or Pushup variations. |