CrossFit
January was a great start to the fresh New Year! We came out strong with our NCMETCON Baseline Benchmark Workouts to establish a clear picture of our fitness after the holidays and the rollercoaster of the year leading up to them. These will be retested in July and again at the end of 2021. Our goal for the beginning of this year was to begin implementing Skill work twice a week as we lead into the revamped Open schedule that is officially kicking off on March 11th! As far as our other Benchmark Workouts go, we saw some classics as well as newly created ones. In those classics, “The Chief ” reared it’s vicious head…and not for the last time this year! We also have begun highlighting some of our favorite workouts of the week as a new Benchmark named workout, this month’s was “Punch Out”! Expect to see new named NCMETCON Benchmarks each and every month ahead!

Going into month 2, February, we will continue with our theme of Skills and Drills as well as putting ourselves into some inescapable AMRAPs simulating the stimulus we will inevitably see in the Open. Our Bi-Monthly plan for Jan-Feb began with some foundational Skills such as the Strict Pull-Up and will continue to gear towards higher skill movements like Muscle-Ups and Handstand Work. These two movements, in particular, now come with different options in the Workout description to better serve our athletes and coaches with movements designed to reach the intended stimulus of that high skill, and we will continue to do so. Benchmarks for the month include everyone’s classic favorites…Fran and Grace! Along with these masterpiece benchmarks we also include build to a Heavy Single in the Snatch and Clean and Jerk. Since we’re on the topic of a barbell, we are pleased to announce and you will be pleased to know that “Cali-Bear” is coming out of hibernation in February….GET HYPED! Some of these Benchmarks don’t particularly line up with our Skill and AMRAP focus, but are necessary to get tested early to get an effective snapshot before we see them again later in the year…we can’t get enough Cali-Bear!

At Home Zoom

And just like that, January is behind us! Better make sure you don’t blink, because February is coming in hot! What a fun trip down memory lane with our first round of recycled programming focusing on breaking down that hinge. We were so excited to bring back some of our favorite weeks of programming to bring you some spicy workouts and some serious strength work. For any athletes that may have tried their hand at these workouts the first go around, this was a great opportunity to treat these as “retests.” For any athletes who got after these for the first time it was a great opportunity to set the standard, and potentially retest these again in a few months if they want. Whether it was a repeat for some of your athletes, or if it was the first time hitting these workouts, it was great to see everyone getting after it, and hopefully we made some strength gains in the process! 

In February, we’re still sticking with our favorites from the whirlwind year, this time shifting our focus from hinging to squatting. With a shorter month, we are going to get right into it, exploring different planes, and further developing the skill of the Squat. We’ll see lateral movement, like with Cossack Squats, as well as variations of loading to give our Squats a different feel. We’ve gotten pretty used to our Saturday Squats, but by the end of this month, we’re going to have a new appreciation for those days! We may be biased, but we’re pretty stoked on devoting a whole month to squatting- even if it is a shorter month! Get ready to make the most of it! 

SAFETY

Please make sure to not leave belongings in plain site, either secure them in the trunk or bring them in.

BUMPER PLATES

We have some more 10’s and 15’s now laid out. The 15’s are in the place of the 10’s and the 10’s are stacked alone to the right.

CROSSFIT GEAR

We have compiled a list of item you may consider, but not necessary, to help you improve and protect your CrossFit experience.

It’s nice to have your own equipment, especially during these times. rope because it’s measured to your height and specs.

Jump Ropes – Measured to your height and specs

• Rx Smart Gear
• RPM Training
• Buddy Lee
• Rogue Fitness

Shoes – Are important depending on what the WOD calls for. Comfortable shoes for every day CrossFit work outs, Lifting shoes on days that involve Snatches, Deadlifts, Clean and Jerks, etc.

Rogue Fitness has a great layout of different shoes

Regular shoes and specific lifting shoes

• Nike Metcon
• Reebok Nano
• No Bull
• Go Ruck

Gymnastic Grips – For hand protection when doing pull ups

• Victory Grips
• Bear Komplex
• Rogue Fitness

Weightlifting Belts – to brace you back for back squats and deadlifts.

Rogue and Rx Smart Gear are 2 one stop shops that carry different brands

* Please google on your own to find other alternatives. We do not have any affiliation from any of the above vendors.

SOCIAL MEDIA

Be sure to Follow us on Instagram, Facebook Page, Facebook Community Group and subscribe to our blog here to get “Today’s Workout” emailed to you each evening at 8pm.

HOUSEKEEPING

Please make sure to take home water bottles, clothing, and other belongings left in the cubbies.

• One of the restrooms is out of order, a plumber will be there tomorrow to fix the issue. Please do not flush excessive paper down the toilet.
• Water dispenser only has a certain amount of water in the reservoir. We are looking to upgrade. In the meantime, please do not fill up your large water containers so others may have some.

Please feel free to email us at info@crossfitrx.com if you have any questions or comments.

Sincerely,

Michael and Ruben

Happy Sunday!!

CAR BREAK IN ALERT

On Friday, January 22nd between 5:30pm and 6:30pm a member’s car was broken into. We have requested the landlord to check his cameras to see if there is any footage available.

This happened in the back, which is very unusual.

Meanwhile, please do not leave valuables in plain sight. Put them in your trunk or bring them in. 

ZOOM

We are still having Zoom led At Home / Traveling work outs from Monday through Friday at 5pm.

Yoga with Bee on Wednesday at 6pm

Links can be found in the AT HOME PROGRAM located in your Wodify App

COVID SAFETY

Please continue to practice social distancing before and after class. If you have a mask, please wear them before and after class begins, during is optional.

SOCIAL MEDIA

Follow us on Instagram, Facebook Page, and Facebook Community Group.

ANNOUNCEMENTS BLOG

All announcements can be found on our website using this link.

If you have any question or comments, please feel free to email us at info@crossfitrx.com

Sincerely,

Michael and Ruben

CROSSFIT OPEN

The Annual CrossFit Open is among us (March 11th) and registration is now available. The OPEN is available to everyone of any skill level and age. NCFit will be programming the OPEN Workouts for Friday and Thursday’s Workouts will be geared toward prepping once it begins.

There is a $20 fee to register. This fee is basically for them to administer, track, rank your performances comparing it to anyone and everyone based locally, regionally and the world in your age group. * CrossFit Rx receives no proceeds from the registration fee

Use this link to register

More information about the open can be found using this link.

COVID RULES

We are still under the current Covid Protocols of:

• You must register for classes, you have up to 72 hours to register (Please cancel your reservation as soon as possible to allow others to register)
• Classes are capped to 10 members per class
• Maintain social distance at all times
• Masks are optional
• Spray and wipe any equipment you’ve come in contact with, except bumpers, with the towels and spray bottle provided
• Cleaners come in every Sunday and Wednesday evening to clean bathrooms, floors, equipment, etc.
• No kids allowed, no matter the age.
• No Pet’s allowed

For more details about this and other information please visit this link.

We are hopeful the vaccine can be distributed quickly to ease these restriction as we are painfully waiting on the day we can increase class sizes. Meanwhile, please help us to do our part to keep everyone safe.

FIT AIDS AND WATER

We really appreciate those of you who purchase these items through our kiosk (Chromebook). Last month we had 36 waters and 33 Fit Aids not rung up in our system. Please make sure to check out your purchase through the ChromeBook Kiosk, text (404) 456-0093 or email us and we will charge it to your account using the card on file

BLOG, “TODAY’S WORKOUT” AND “ANNOUNCEMENTS”

In addition to posting the Work Outs in Wodify we post them on our Website along with a picture of the day and the occasional announcements. If you do not use social media please use our blog to keep up to date with our work outs, pictures and announcements by signing up to receive a daily email using this link to subscribe

Meanwhile, be sure to Follow us on Instagram, Facebook Page, and Facebook Community Group.

SNEAK PEEK!!

We are proud to announce starting today and every Sunday we will post on our Blog, FB Page, and Instagram a Preview of the week’s workout.

MORE TO COME

We are eager to add the following and will let you know via another announcement, such as this one.

• Skills Class
• Open Gym, still must register and limit to 10
• More swag
• Socially distanced social events

As always, please feel free to email us if you have any questions or concerns

Sincerely,

Michael and Ruben

JANUARY 2021 FIELD NOTES

CrossFit aka NCMetcon

Happy New Year! 2020 is behind us and we couldn’t be more excited about what 2021 has to offer. To progress forward let’s first look back…it’s important to discuss what made our December and closing out of 2020 so great! We finished off our second Wendler-Esque strength cycle mid December that had the PR bells ringing! We also hit the third and final installments of some of our favorite workouts, Cali-Bear, DT, as well as a few themed workouts for the Holidays! We are riding high into 2021!

Now let’s talk about 2021. Overall we are looking at a month of high-quality, very classic GPP with our Baseline tests kicking us off! In 2020, we tested “Test Flight’ versions of our NCFIT Baseline workouts as a dry run on what would become the new updated 2021 versions. These are our very own phenomenal and more importantly, repeatable tests of fitness. January starts off by introducing these updated versions that we will ultimately see again later on in the year in July. 2020 hit the fitness space in the last couple of weeks by announcing a new change to the Open, that the now 3-week competition will be happening March 11th, as opposed to the original 5-week date. This doesn’t change anything for us, our goal of improving upon skills remains the same with an emphasis on the commonly seen movements. As we inch closer to this date, there will be workouts that resemble the style of programming often seen in the Open. Buckle Up 2020 was great but now it’s time to hit the ground running into 2021!

Zoom aka NCGo

Happy New Year, crew! With the whirlwind that 2020 was, we are so looking forward to a breath of fresh air, and a new program focus! We started diving deeper into structure with our at-home workouts in 2020, and rounded out the year with some slower tempos, and more deliberate upper and lower body splits throughout the week to get the most bang for our buck while fitnessing from home. This designated split allowed for us to adjust the weights as needed for each workout, and avoid redundancy in movement patterns throughout the week. That means … you guess it… more GAINZ!  

And rolling into January, we’ve curated some of our very favorite weeks of programming aligned with our Hinge & Strength focus! Ever done a workout multiple times because you enjoyed it that much? Well, think of that feeling when you are getting after it in January. We’ll see predominantly more power movements at the beginning of the month with the Deadlift and Sumo Deadlift, and will progressively move to more dynamic hinging movements (like the Hang Power Clean and Hang DB Snatch) the farther into January we get. We start off developing strength in the hinge, and as we get stronger, we add in more volume with the hinge. Strong and slow first, then strong and fast. We can’t run until we walk- no matter where we are on our fitness journey, there is always room for improvement, including in your DB training program! Let’s kick 2021 off on the right foot, and get those bodies STRONG!

Please feel free to contact us via email if you have any questions or comments

Sincerely,

Michael and Ruben

Hello Everyone!!

RESERVATIONS

Please be considerate and cancel your reservation at least 18 hours before. We’ve had some complaints that members cannot sign up for class because it’s full, only to see next morning the majority of the reserved people cancelled or no showed. 

UPDATED HOLIDAY SCHEDULE

Those of you that are traveling, there is an At Home travel workouts posted in the AT HOME Program. Please email us if you have trouble locating this PROGRAM.

12 DAYS OF NCFit (Very excited about this work out)

Please make sure to reserve a spot and cancel it as soon as you know you’re not going to attend so others can get in. Max 10 people per class. If you show up and you’re not in the 10, there will be an outdoor work out available but with minimal equipment. Weather Permitting*

FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (185/125)|(135/95)
Day 3 – Burpees to a Plate
Day 4 – DB Push Press (50/35)|(35/20)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)|(35/25)
Day 8 – Wall Balls (20/14)|(14/10)
Day 9 – Deadlifts (185/125)|(135/95)
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

(Score is Time)

APPAREL

We want to make room for new designs. All shirts inside the office are now $10 each, 2 for $15, limited sizes available, first come first sold. If you buy any, please email us and we will charge it to your account using the card on file.

Meanwhile, we still have Fully Amped*, our online store, with many of our popular past styles.

Please feel free to email up at info@crossfitrx.com if you have any questions or comments.

Sincerely,

Michael and Ruben