6/1/20

Monday, June 1, 2020

Strength

3 Sets

12 Single DB Floor Press 

Directly Into 

12 Diamond Push Ups

Directly Into

12 Box Dips

Rest 1-2 minutes between sets
WOD

30-20-10

Burpee Box Jumps (24/20)

Alt. DB Snatch (50/35)

Then:

800m Run

 

Friday, Rain or Shine!

Friday, May 29, 2020

Strength/Conditioning

EMOM 12, alt:

Odd: 35 Double Unders or 30 Mountain Climbers (if you have your own rope please bring it)

Even: 3 Strict Press into 5 Push Press
WOD

3 Rounds

400m Run

15 Push Jerks (115/75)

10 Front Squats (115/75)

Cash Out

Accumulate 4:00 in plank, every time you drop do 10 jump squats.

***It is likely going to rain tomorrow.  We’ll be here ready to throw down!

5/28/20

Thursday, May 28, 2020

Pre-WOD

AMRAP 6

15 RKBS (55/35)

5 Right Side KB S2OH

5 Left Side KB S2OH

WOD

4 Rounds

15 Deadlifts (135/95)

20 Reverse Lunges

15 Hand Release Push Ups

20 Reverse Lunges

 

 

 

Back at it!

Wednesday, May 27, 2020

Strength

EMOM 12, alt:
Odd: 3 Hang Cleans

Even: 20 Lateral Hops
WOD

AMRAP 8

10 Hang Cleans (95/65)

20 Air Squats

Rest 2:00

AMRAP 8

10 Box Jumps (24/20)

10 Burpees

Welcome back! Remember to  park in the front spaces only. The big question- do you have to wear a mask?  Please bring a mask, but we will be working in 12×11 foot spaces that are 12 feet apart- as the guideline is you do not need to wear a mask if you maintain appropriate social distancing (6 feet), you will not be required to wear a mask while working out.We will be going over more protocols in classes (nothing crazy and all very doable)- but a few notes on returning to the gym from a physical standpoint…

Remember that many of us have been away from barbells, higher skill gymnastics, and perhaps intensity for the past several months- so it’s important to ease back into it.  Don’t fall into the trap of chasing numbers or performance that you could do before, and also don’t panic about having “lost your gains/fitness.”  Let’s be smart about the way we ramp back up, and be patient with yourself.  And don’t worry- with work you will get back and surpass where you were, as long as you don’t rush the process. The good news is- we’re all in the same boat!  Let’s just get back at it, be safe,  and have some fun.

Some Tips:

  • Even if you haven’t lost the “skill” (butterfly pullups, hspu, snatch, etc.)- your capacity, endurance, and strength may be temporarily less than it was before.  Don’t fight to match what you were doing before- take a more gradual approach.
  • Focus on movement quality, progressive volume accumulation, monitor fatigue, and embrace the process.  As coaches we will help you with this- but the biggest thing is just plan on easing back into it.
  • Commit to playing the long game- be smart now for bigger gains in fitness and strength while minimizing risk.
  •  Have fun with it!  Enjoy being back in the gym and don’t let your ego get in the way.

See you at the gym!

 

We. Are. Back.

Hey Guys!

I will try to keep this short- so please just let me know if you have questions. We are SO EXCITED to welcome everyone back to the gym. Our first day of outdoor classes will be tomorrow (Wednesday)! We’ve been working hard to prepare, think of everything, and have this go smoothly, and we appreciate your patience as we get into a new routine.

What you need to know:

-If you haven’t returned any borrowed equipment please contact Katie and do so as soon as possible.

-We can reopen with outdoor classes with nine people per class following appropriate guidelines/protocols.

-You will need to sign up in advance on Wodify. You can sign up up to 72 hours in advance, the classes are capped at 9 people so once 9 people sign up you won’t be able to register for that class. Please be patient with this process as it is new- if you find you cannot get into the class you want, reach out to Katie. We are committed to getting all of our members in and I’m confident we can figure it out (so don’t panic day one).

-Our new class schedule is as follows: Monday- Friday 5:30am, 7:00am, 10:00am, 11:15am, 4:00pm, 5:30pm, 6:45pm. Saturday and Sunday we will have one hour open gym slots at 8:30m, 9:45am, and 11:00am and Sunday at 9:45am and 11:00am. We will adjust this as needed.

-We will be using the side parking lot- please park in the front spaces only.

-Classes will be closer to 45-50 minutes to start. Please do not arrive more than 5 minutes early or stay after class inside the gym. This includes the parking lot- as we will only be using the front parking lot for parking for now.

-We will avoid sharing equipment and ask members to wipe down all equipment after using it with the provided cleaning supplies.

-No children are allowed to accompany you to class.

-If you have cold or allergy symptoms, are coughing or not feeling well please do not come to class. If you have been exposed to CoVid 19 please quarantine at home for 14 days.

-Classes will start this Wednesday (tomorrow!)- memberships will be taken off “hold” on that day, but we also understand some people may not be ready to come back yet- please let us know if this applies to you.

We are so excited to welcome you back to CrossFit Hyannis! Remember that although some things will be different, this is certainly a step to getting us back to “normal” and we’re confident getting moving again together as a community is going to be great.

We can’t thank you enough for your support during this time. Thank you- see you at the gym!​​​​​​​

Peace and Gratitude,

Katie Falkowski

Get Out There!!!

Tuesday, May 26, 2020

WOD

40-60 Minute Run, Jog, Walk, Bike, Rollerlblade, Swim, Unicycle, Surf, or Skateboard

*If you can get out on the trails, the beach,  your favorite spot, or adventure to somewhere new.

 

Murph!!!

Monday, May 25, 2020

WOD

1 Mile Run,

Then:
100 Pull Ups (or DB, KB, or Barbell rows)

200 Push Ups

300 Air Squats

Then: 1 Mile

*This workout can be scaled just like any other day!  Some ways to scale: half Murph (do half of everything), partner Murph (split the work with a partner!), do it in rounds (i.e.- 10 Rounds, 10 Pull Ups, 20 Push Ups, 30 Air Squats).  Be honest with your current abilities and remember it is OK TO LIMIT THE VOLUME OF REPS especially if you have not been working out as much.  The important thing is to honor our heroes.

Please tag us or send us your pics of you doing the workout!  We wish we were doing the workout together and miss you all!

Lt. Michael Murphy

Lt. Michael Murphy

5/22/20

Friday, May 22, 2020

Strength/Conditioning

EMOM 12, alt.:

Odd: Conditioning (Athletes’ choice- run, bike, jumping jacks, jump rope, mountain climbers, row, etc.)

Even: 14 Alt. Renegade Rows (from plank position)

WOD

3 Rounds

15 Lateral DB Burpees

10 R-Arm OH Lunges

10 L-Arm OH Lunges

*Go fast.

Cash Out

100 Alt. V-Ups

5/22/20


CrossFit Hyannis – CrossFit

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Metcon

Metcon (No Measure)

EMOM 12, alt.:

Odd: Conditioning (Athletes’ choice- run, bike, jumping jacks, jump rope, mountain climbers, row, etc.)

Even: 14 Alt. Renegade Rows (from plank position)

Metcon (Time)

3 Rounds

15 Lateral DB Burpees

10 R-Arm OH Lunges

10 L-Arm OH Lunges
*Go fast.

Metcon (No Measure)

100 Alt. V-Ups

5/21/20

WOD

21-15-9

DB Deadlifts

Hand Release Push Ups

Then: 

400m Run

15-12-9

Push Press

Box Jumps

Then: 

400m Run

12-9-6

Hang Cleans

Alt. Jumping Lunges

Then:

400m Run
Cash Out

Tabata Floor Press or Push Up

8 Rounds

:20 Work/:10 Rest

*Attempt to “rest” in the lockout position of press or top of push up