Coach Daniel – CrossFit BDA

Weekly Breakdown 1/10/22

Coach Daniel — Mon, 10 Jan 2022 15:59:36 +0000

Resolutions Will Fail. Good—They Should! Whether we call them resolutions or not, we all set goals around this time of year. They might be broad, big picture goals or more specific micro goals, but we all have them. So will you accomplish every single one of your goals this year or will you fall short? See, here’s the thing: Accomplishing each and every goal you set for yourself isn’t necessarily a good thing. It just means you aimed too low. You played it safe and set goals that were too easy to accomplish. Because if you aren’t failing, you aren’t really growing. Setting goals and building habits is a fine balance between starting small enough that you’re able to build some momentum, but dreaming big enough that you may very well fall short. If you set the right goals for this year, you will inevitably fail at some. And that’s good, because it means you took a chance on real goals that will force you to grow.

MARK YOUR CALENDAR:

Saturday January 22nd: CFML – Ardmore Re-test Day. In-body Scanner and Benchmark WOD. In-body Scanner and Benchmark WOD. Measure your muscle, fat, and hydration and track your progress through our benchmark workout. Learn about some pre and post workout habits and nutrition tips we recommend from our pro shop!
Saturday January 29th: CFML – Wayne Re-test Day. In-body Scanner and Benchmark WOD. Measure your muscle, fat, and hydration and track your progress through our benchmark workout. Physical Therapist Josh Finley will be onsite for some Q&A

THE WEEK AHEAD:

Mon: Strength: Thruster 3rm, AMRAP 12 100m Run, 3 Thrusters*, 3 Burpee MUs
Tues: 12rds 5 Box Jumps, 10 Push Ups, 15 KBS
Wed: Strength: EMOM 10 T2B & Push press, For Time 400m Run 18-15-12-9 T2B, Shoulder to Overhead
Thurs: EMOM Rowling, For Time 1000m Row, 12 DB Up Downs, 65 Dubs, 800m Row, 12 Renegade Rows, 55 Dubs….
Fri: Strength: Overhead Squat 2×3, EMOM 16 20 Cal Bik, Max Overhead Squats & Hang Power Snatches
Sat: “Runyan” AMRAP 24 21 Burpees, 7 Deadlifts, 10 PUll Ups
Sun: Handstand practice, 10-20-30-40-50 Sit Ups, Wall Balls

Coach Daniel’s Open Gym Workout Of The Week:

6 Rounds (2:30 on/2:30 off)
21/15 Cal Ski
21 GHD Sit-ups
Remaining time, max sandbag over-shoulders
Some advice from Coach Daniel: “I would recommend going at a pace that you can maintain on the ski and GHDs so you have enough energy left to push the sandbag cleans before the rest. The goal is to have about 40-50 seconds of sandbag cleans so adjust the ski cals and GHDs as needed to accomplish that. Also, you should try to get around the same number of sandbag cleans each round, so don’t go out too fast!

Stuff your coach is reading, hearing, watching, using or buying

Eric Roza Starts Talks in Post Dave Castro Landscape The day after news broke that Eric Roza had fired its long-time general manager of Sport Dave Castro, CrossFit’s CEO held various calls with key decision makers across the CrossFit industry including Games athletes to discuss various topics and address concerns related to the sport of CrossFit.

Your Knee Mobility Get envious when you see how easy it is for people to sit on their knees or stretch out their quads? This one is for you. Use these three drills to start stretching out your knees and join the floor sitting crew. BENDY KNEES.

How To Squat For Your Anatomy Find it difficult to squat below parallel? Find low bar easier than high bar? It may be to do with your anatomy. Learn how different types of squats may be easier for different people, and which is right for you. SQUAT THE DIFFERENCE.

Mental Health: Can and Should CrossFit Coaches Play a Role? In recent months, we have told stories about CrossFit enthusiasts, people like Armando Perez and Samantha Thaxton, and how they used CrossFit to help them to improve their mental health.

How Much More Do We Sleep and Drink Around the Holidays Wake up on Sunday feeling a little worse for wear? You weren’t alone. WHOOP analyzed year on year data to see how our sleeping (and drinking) habits change over the holidays. See the results and check out the effects on your training. HAPPY HOLIDAYS.

Friday 1/7/21

Coach Daniel — Thu, 06 Jan 2022 21:00:04 +0000

WORKOUT OF THE DAY

Workout
“PUSH TO START”

2-4-6-8-10:
Wall Walks
Deadlifts
Double Unders

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.

SCHEDULE A CALL

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet

Thursday 1/6/21

Coach Daniel — Wed, 05 Jan 2022 21:00:34 +0000

WORKOUT OF THE DAY

Workout
“HEAT WAVE”

TEAMS OF 2
3 Rounds For Time
500 Meter Bike Erg
1,000 Meter Bike Erg
1,500 Meter Bike Erg

DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.

SCHEDULE A CALL

Wednesday 1/5/21

Coach Daniel — Tue, 04 Jan 2022 21:00:50 +0000

WORKOUT OF THE DAY

Strength

“THE OTHER TOTAL”

Power Clean
Bench Press
Overhead Squat

** Score is Sum Total Load of Power Clean, Bench Press and Overhead Squat.

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.

SCHEDULE A CALL

Tuesday 1/4/21

Coach Daniel — Mon, 03 Jan 2022 21:00:22 +0000

WORKOUT OF THE DAY

Strength
Shoulder Press

Workout

“OPENING UP”

AMRAP 15:
10 Wall Balls
15 Burpee Box Jump Overs
20 Wall Balls
15 Burpee Box Jump Overs
30 Wall Balls
15 Burpee Box Jump Overs
…
Add 10 Wall Balls Per Round

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.

SCHEDULE A CALL

Monday 1/3/21

Coach Daniel — Mon, 03 Jan 2022 14:15:37 +0000

Weekly Breakdown

60s Clip You Must Watch
Lifeboat Against The Tsunami Of Chronic Disease
R.A.D. Footwear

WORKOUT OF THE DAY

“What The Helen”
1,200m Row
63 Kettlebell Swings
36 Pull Ups

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.

SCHEDULE A CALL

Weekly Breakdown 1/3/22

Coach Daniel — Mon, 03 Jan 2022 14:03:32 +0000

2021 was literally one of our best years ever at CrossFit Main Line – more member visits, more PRs and more new members than any other single year, despite the challenges caused by the pandemic. As a result, I have tremendous hope for the future success of CrossFit, our affiliate and most importantly for the health of our community. We are “a lifeboat against a tsunami of chronic disease” and an island of “healthy normal” in a crazy abnormal world. 2022 may start a little rough, but we’ll gain momentum every week and soon, it will feel like 2019 all over again, only better. Thank you to our coaches, support team and our community for making 2021 an amazingly successful year.

THE WEEK AHEAD:

Mon: “What the Helen” 1200m Row, 63 KBS, 36 Pull Ups
Tues: Strength – Shoulder Press, “Opening Up” AMRAP 15 – 10 Wall Balls, 15 Burpees, 20 Wall Balls, 15 Burpees, Con’t adding 10 Wall Balls each rd.
Wed: “The Other Total” 1 Rep Max Power Clean, Bench Press, Overhead Squat
Thurs: “Heat Wave” Teams of 2 – 3 Rds 500m Bike, 1000m Bike, con’t adding 500m. Between each Rd 10 Sit Ups, adding 10 reps each rd.
Fri: “Push To Start” 2-4-6-8-10 Wall Walks, Deadlifts, Dubs
Sat: “Only Frans” 15-12- 9 Thrusters + Pull Ups, 12-9-6 Thruster + 3-2-1 Rope Climbs, 9-6-3 Thrusters + Burpee Pull Ups

Stuff your coach is reading, hearing, watching, using or buying

Tweet of the Week: A New Year’s Resolution is worthless without support from family & friends or, the emotional fortitude to not give af what they think or say.

The lines between beer, soda and spirits are blurring as beverage companies seek sales growth. This is a troubling trend in the alcoholic beverage industry and appears to be clearly targeting younger generations. Given obesity rates and rising rates of drug addictions, do we really need “Hard Mountain Dew?”

MUST WATCH: This is the 60-second clip that every CrossFit athlete needs to share on their social today.

Philly Not-So-Cheesesteak Stuffed Peppers: Started a new diet but already have cravings? This is guaranteed to hit the spot. Peppers stuffed with thinly sliced steak, mushrooms, peppers, red onions, and topped with a creamy sauce that is a great cheese alternative. This recipe is a banger even if you’re not on a diet. STEAK TONIGHT.

All About Some R.A.D® Footwear: Be in the know on the latest shoes that are going to be hitting your box soon, The R.A.D ONE. Meet the developers and learn about the unique design process that makes R.A.D…well…RAD. Launching at Wodapalooza on 13th January. MEET THE TEAM..

Dave Castro promises Open workouts will be painful: Over the weekend, CrossFit announced that the tests for the 2022 CrossFit Open are now complete and ready to go. The Open kicks off February 24 with a total of three or four workouts over the three weeks

Friday 12/31/2021

Coach Daniel — Thu, 30 Dec 2021 21:00:41 +0000

MARK YOUR CALENDAR

Christmas Holiday Schedule:
Monday 12/27 –> Friday 12/31: LIMITED SCHEDULE
Saturday 1/1 – Sunday 1/2: CLOSED
Monday 1/3: NORMAL SCHEDULE RESUMES

WORKOUT OF THE DAY

MIDNIGHT TRAIN

10-9-8-7-6-5-4-3-2-1:
Chest to Bar Pull Ups
Squat Cleans

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.

SCHEDULE A CALL

Coach Daniel — Thu, 30 Dec 2021 14:45:07 +0000

MARK YOUR CALENDAR

Christmas Holiday Schedule:
Monday 12/20 –> Friday 12/24: LIMITED SCHEDULE
Saturday 12/25 –> Sunday 12/26: CLOSED
Monday 12/27 –> Thursday 12/31: LIMITED SCHEDULE
Saturday 1/1 – Sunday 1/2: CLOSED
Monday 1/3: NORMAL SCHEDULE RESUMES

WORKOUT OF THE DAY

QUARTER PAST

[TEAMS OF 2]
AMRAP 25:
30 AbMat Sit-ups
300 ft. Dumbbell Farmers Carry

Switch After Partner Completes:
600 Meter Run

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.

SCHEDULE A CALL

Weekly Breakdown 12/20/21

Coach Daniel — Mon, 20 Dec 2021 17:11:00 +0000

While many of us had high hopes that ringing in 2021 meant we’d soon get back to normal, that wasn’t the case. Coaches, gyms and their clients around the world faced ongoing challenges under the cloud of a pandemic. We want to take a moment to acknowledge the real, everyday challenges that you have meet head on over the past 2 years.

Because of the pandemic our Coaches took on new roles and our clients rose to the occasion. You managed COVID-19 guidelines and mask requirements, put in constant effort to show up to virtual workouts and return to the gym and community when your work/life balance was no longer balanced.

Despite these huge hurdles, you served as the bedrock of our community. Allowing our coaches to deliver health and fitness in a time when people need it most. I hope we can all walk through the pandemic with new experiences and wisdom to become better people. Because really, that’s what great communities do – they make better people.

As a close to 2021, I want to thank you for engaging with our coaches. We have read your survey feedback and input. We know you want to test better class times, access to strength and gymnastics programs and a better understand of our vaccination percentage at CFML. We hear you, and we stand ready to deliver even more of that in 2022.

Thank you for your commitment to your community over the past 2 years. It matters.

Lets go!

Next week there will be no weekly email newsletter as our team dedicates time to spend with their families.

MARK YOUR CALENDAR:

CFML is once again running a shortened workout schedule to give full time coaches some much needed time off. The company has always been a firm believer in work/life balance, and due to the way the holidays lined up this year, we have decided to run a limited schedule December 23 to Monday January 3rd. We hope you are able to take some time for yourself this year as well. While response times from your coach may slow during this time, Wodify will still be working. So please do use it as you normally would.

For the team it is business as usual through December 23rd, so feel free to communicate via email or text. There will be no weekly newsletter the week of 12/27/21.

Christmas Holiday Schedule: Check Wodify for your class time
Monday 12/20 –> Friday 12/24: LIMITED SCHEDULE
Saturday 12/25 –> Sunday 12/26: CLOSED
Monday 12/27 –> Thursday 12/31: LIMITED SCHEDULE
Saturday 1/1 – Sunday 1/2: CLOSED
Monday 1/3: NORMAL SCHEDULE RESUMES

THE WEEK AHEAD:

Mon: Strength – Power Snatch, “Mind Your Business” AMRAP 20 8 Alt DB Snatch, 8 T2B, 250m Row
Tues: Strength – Back Squat, “Death Race” 5rds 15/12 Cal Row + 10 Burpees
Wed: “Pump Fake” 10-9-8-7… Strict Pull Ups, DB Bench, 100m Farmers Carry after each round
Thurs: “Trippy” Teams of 2: 5k Row, 300 Dubs, 100 Singles
Fri: “Up, Up & Away” 21/15 Cal Bike, 15 KB Swings, 30 Sit Ups, 15 Push Ups
Sat: Closed
Sun: Closed

COACH KELLI’S, OPEN GYM WORKOUT OF THE WEEK
Every 5min for 20min: 21/15 Cal Row, 18/12 Cal Bike, 15 Burpee Box Jumps, 12 Pull Ups
Some advice from Coach Kelli: “These intervals are meant to build fitness and your capacity for doing a moderate set of gymnastics while fatigued. We ideally want to have around 1 minute of rest before starting our next interval, so adjust the reps for the first three movements accordingly. A good place to start would be to reduce the reps down by three, but keeping the pull-ups at 12 reps. If you need to scale the pull-ups, start by scaling the movement before scaling the reps. Dig in hard on the row, be steady through the bike and burpees and get on the pull-up bar sooner than you want to..”

Stuff your coach is reading, hearing, watching, using or buying

Your Squat Depth and Ankle Mobility, Stretching is boring, use this superset next time you’re squatting to increase your ankle mobility, squat depth, and strength all at the same time. GET LOW.

Another Way of Using a Lacrosse Ball, There’s lacrosse (obviously) and painfuly shoving one in any area of your body that hurts. Check out this video and see how it can help improve your grip on gymnastic bar movements. YOU DON’T HAVE TO SHOVE IT.

CrossFit Programming: Movement Redundancy “When we step outside of the gym, the demands of life, sports, and activities, aren’t gonna be like, ‘Well you already pushed, so you’re not gonna push again.’ We need to be able to train in those elements and work that redundancy.” WATCH

Roll Out Push-Ups, A push and pull exercise is combined here, which makes for an extra pump. Give this a try to take push-ups to the next level. ROLLING IN THE DEEP BURN.

Jalapeño Butternut Squash Queso Dip, This amazing queso dip is filled with incredible flavor from roasted butternut squash, jalapeño, your fav salsa, and tons of warming spices. SPICY, CHEESY HEAVEN.

How Much Melatonin Helps You Sleep Hands up if you’ve ever spoken with confidence on the benefits of melatonin in sleep but don’t really know what it is or why it helps? Check out this quick read and discover the real benefits of melatonin. DON’T SLEEP ON THIS KNOWLEDGE.