This workout is so simple, but so…spicy. You don’t need any equipment except maybe a table or chair if you want to make the bodybuilders easier. On the 8-count bodybuilders, don’t rush. These are NOT burpees — each pushup should be done perfectly and with control. When you’re in the plank position and jumping your feet out, stay STABLE. Don’t sacrifice form.
As you move through, breathing will be a factor … BREATHE through. Pushup fatigue will come, and that’s ok — manage the fatigue, slow down the pace… but KEEP MOVING.
A yoga mat is all you need for today’s workout (really just for comfort.) Accumulate these reps in any way you choose — breaking it into rounds is easier, and hardest is to go straight through as written.
Regardless of strategy, take this opportunity to focus on movement quality. Rest as needed, but work to stay steady the entire workout. Add “weight” to the Glute Bridges by using only one leg, or by stacking books (or anything) on your hips, GET CREATIVE!
I made a post on FB the other day about my deadlift and how my back feels amazing. A few people asked about what’s different now. So, a little backstory…
For the last 7 years, I’ve been dealing with chronic back pain. My L4-L5 discs suck and hurt a lot. The pain has prevented me from working out, being active, and occasionally leaning over the sink to brush my teeth was next to impossible.
I’ve found diet helps. When I get rid of sugar, my back feels better. But the mornings were still rough. I couldn’t lift much in the mornings because of the stiffness.
The last 2 months have been different. I started taking CBD oil and quite skeptical at first. I didn’t notice any different after taking it every night for 2 weeks. Then during week 3, no more pain. Week 5, that’s when I hit 350×3 without a belt on my deadlift.
I know we all want to leave 2020 behind us. It’s not a stretch to say it was a messed up year. I don’t want to be pessimistic when I say that 2021 will be filled with tragedies too. Bad things are bound to happen.
The difference going into this ew year will be our perspective.
In 2020, a lot of us focused on our families more. We spent time connecting with each other, even if it was on Zoom.
I remember back in the spring seeing SO many people out walking. Dogs everywhere rejoiced!
We realized people are more important than things.
Some people started up new hobbies or rekindled old ones.
With all of these amazing experiences and lessons, what are you going to take with you into 2021? How has your perspective changed?
2020 was something for the history books. We saw many gyms and other businesses close their doors permanently. It was a rough storm that took it’s toll on many. And somehow, we came out stronger. You, our members, stuck with us through it all. You’re the reason why our doors are still open today. If it wasn’t for you and your support, CrossFit Moncton would have been another casualty of COVID.
The truth is, even if the business did close, I could always go back to teaching. Or find something else. But that’s not the point. The point of CFM is to change lives, and because of your support, we’re able to continue that mission going into 2021.
Thank you doesn’t seem like enough. The walls and roof at 520 Edinburgh aren’t anything special. The people are what make it special. And I am truly honoured to know each and every one of you.
See you at the gym.
And now, our annual stats:
-Searches for CFM – over 13,597
-Total views – 133,323
-Total comments – 4,613
-Top commenters – Gabe C and Joe (tied)
-Most clicked picture – MURPH
-Most viewed post – Sept.22
-Top 5 countries – Canada, USA, UK, Australia, Germany
-Most popular day on website – Monday
-Most popular hour on website – 10am
-Largest referrer – Facebook
-Most attended class – Saturday 10am (18.7 average – pre-COVID)
-Least attended class – Wednesday 6:30pm (5.38 average)
-Most attended day – Jan.6 and Jan.28 (both 93 people)
-Total reservations for 2020 – 12,703
Last workout of the year. Farewell 2020, don’t let the door hit you on the way out.
31 reps of Box jump 24/20″ [January]
29 reps of Deadlift at 95/65# [February]
31 reps of Burpee [March]
30 reps of Lunges [April]
31 reps of Push press at 95/65# [May]
30 reps of RKBS (50/35#) [June]
31 reps of Power clean at 95/65# [July]
31 reps of Sit-up [August]
30 reps of Back squat at 95/65# [September]
31 reps of HR Push-up [October]
30 reps of Double under [November]
31 reps of Thruster at 95/65# [December]
I’ve used a few different apps for meditation – most recently Headspace. There’s a nice gentleman with a lovely British accent that tells you to let go of your thoughts and just exist. And because of my squirrel-like brain, I’m off thinking about why Galapagos penguins are endangered or how pencil sharpeners work.
What is meditation anyway? A search through Wiki says “Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.”
Hmm. When I do CrossFit, all I’m focused on is by breathing, the way my body feels, how many reps are left in the workout. Maybe that’s my meditation?
It doesn’t have to be complicated. Find something that you enjoy and takes your mind off of the hustle of every day life. Even if it’s only for a few moments each day.
In lieu of the Yankee Swap, this year we’ll be doing a Secret Santa. Here’s how it works:
-Please show up early and gather in the warm-up room (masks on).
-You’ll select a token from the board. The token will have a number on the back, and you’ll make your way to the same numbered square in the main room.
-Every square will have a gift on it. Do not peek until the coach tells you to turn it over.
-Merry Christmas – it’s a GIRL!