We're Back!
That's right - after almost 10 weeks of social isolation, we've re-opened! It's been great to see so many of you this past week, and we look forward to seeing the rest of you soon! This month we have a few updates regarding membership and the new procedures in place to ensure we're meeting state guidelines (so please continue reading), as well as the usual breakdowns, videos, and other cool stuff from the larger CrossFit world. Enjoy!
CopperTop Updates
As we're sure many of you are aware, after being shut down in March, gyms were allowed to reopen on May 26, provided they follow specific guidelines set forth by the State of Ohio. You can read the full brief here, but we've highlighted below how we're applying this to our own space.
Before coming in
Firstly, we have an updated waiver for everyone to sign. If you haven't done so already, please ensure you do (by clicking here) before attending any further classes. Best to do this on a computer for viewing purposes.
Every member must sign up for a class using the class reservations page or schedule page on our new website. Class capacity is limited to 8 people due to the spacing required in the gym so please make sure to do this! As of today, members can sign up for any classes a week in advance; however, please be mindful of the spots you sign up for, and remember to cancel if you're no longer able to come. At this time cancellations can be made by emailing crossfitcoppertophq@gmail.com.
You will notice on the schedule that our class times have changed slightly. This is due to the extra cleaning that needs to be done in between each training session.
In the Gym
Members may arrive up to 10 minutes before class - this ensures that there is enough time for members from prior classes to leave.
Upon arrival, every member must wash their hands.
Each member will be assigned an 8x8 box upon arrival. Apart from specific movements (wall balls, handstand push-ups, running), you will complete your entire workout within this box.
There will be no sharing of equipment during any workouts.
After workouts, you will clean your equipment using the stations available next to your box. Once done, you'll have 10 minutes to exit the box before the next class arrives.
Coaches will also mop floors and fog spaces with antibacterial between every class, as well as all touched surfaces.
We understand that these procedures are intense, but we want you to be sure that we are taking every necessary precaution to ensure your safety. We're excited, at the very least, to be able to WOD together again! For the full list of changes, make sure to read this letter that we sent last week.
How CrossFit made COVID-19 "not much trouble"
This is an article by Emily Beers, posted by the Morning Chalk Up on May 26, 2020
Last week, we (The Morning Chalk Up) put out a request to affiliate owners to nominate an inspiring nurse from their community.
Within fifteen minutes, we already had close to 50 nominations to sift through. And while we could have selected any one of them, some stories jumped out of our computer screens. Suzi Cancar’s story was one of them.
Cancar, an ER nurse in Cleveland, OH, didn’t think much when she started experiencing some congestion at the beginning of May. She suffers from allergies, and allergy season was upon us.
“Then I started to feel a bit short of breath at work and had a headache, but again I thought it was from a long 12-hour shift wearing a mask. Headaches are pretty normal after a long day wearing a mask,” said Cancar, a member of CrossFit Roaster Barbell.
Shortly after that, Cancar noticed she had lost her sense of taste and smell, which she knew was one of the less common COVID-19 symptoms. But again, this often happens to her during allergy season, so she was convinced it wasn’t the virus. Besides, she had been doing every right to protect herself: wearing a mask, washing her hands, disinfecting appropriately.
Though unconcerned, Cancar decided she would get tested anyway.
“Just in case,” she said.
Breakfast Done the Right Way
There are two kinds of people in this world - people who like savory foods for breakfast, and people who like sweets! If you're the latter, then today you're in luck! Here's a recipe for overnight oats that will make you excited to wake up in the morning, and keep you on track with your macros!
Peanut Butter and Jelly Overnight Oats (makes 2 large servings) Ingredients
1 cup old fashioned oats
3 tbsp (or 30 grams) chia seeds
A handful of blueberries
170 grams greek yogurt
1 1/4 cup almond milk
Your favorite peanut butter
Your favorite jam/jelly
Directions
Place oats, chia seeds, yogurt, and almond milk in a container that you can store in the fridge (I use a quart-sized mason jar). Mix together and then fold blueberries in gently.
Place in the fridge overnight or up to 4 days.
When ready to eat, scoop out your portion and then add your desired amount of peanut butter and jam, stir in, and enjoy!
Nutrition info: 60 grams carbohydrates, 25 grams fat, 25 grams protein: based on a serving size equal to half what the recipe yields, served with 2 tbsp (32 grams) peanut butter and 2 tbsp (40 grams) of jam.
Run, run, run, run, run...
The summer is upon us and we all know what that means - running! To make sure that you're not begging for winter to return too soon, here are 10 tips to keep your feet and shins healthy during the running season.
If you haven't already, make sure you're wearing the right shoes! This can make a world of difference, and local running stores or a physical therapist can help assess your foot posture for that perfect fit.
Don't increase your intensity and duration too much, too soon - luckily our programming eases us into our running schedule and we don't tend to train a WHOLE LOT of volume with this movement, BUT if you feel like working on your conditioning outside of the gym, GO SLOW.
If your feet are still sore, look for softer surfaces to run on - trail running and grass, are better than concrete.
Stretch and foam roll your calves and feet before and after running.
Work on short foot exercises and toe yoga for those of you with flat feet.
Strengthen the front of the lower leg in order to balance strong calves.
Runners need a strong core so make this a priority. Luckily, we already do a lot of that work for you if you engage in our regular programming!
Single leg strength is KEY for all runners so challenge your single leg balance regularly.
Have your alignment checked…your body is a machine, treat it like one!
If you are having pain, listen to your body. Get to a Physical Therapist who can do a full-body diagnostic and come up with a plan to help you overcome pain and injury and run pain-free.
This is a summary of a guest article written by Jennifer Nieset for the Alex Wollscheger Strength and Conditioning Blog. The full article is available here.
News, Events, and fun things to click on!
Here you'll find current events on the local, regional, and international scale, articles that have piqued our interest, and other cool stuff!
Because we missed our annual Murph on Memorial Day, we will be hosting it instead on Labor Day, Monday, September 7!
For all of you interested in "The Sport of Fitness", here's an article in which Tommy Marquez, long-time games analyst, talks us through what we could see when the CrossFit Games returns to Aromas this August.
And with the news of "The Games" returning to the ranch we've been feeling nostalgic. Check out this video of the final event from the 2009 CrossFit Games, and see how far our sport has come in 11 years! You can also watch every event using this playlist.
Didn't get to do Murph this past Memorial Day? This guy did 16 so you didn't have to.
Our friends in the Spartan racing world highlight the post-workout nutrition mistakes you might be making.
And Working Against Gravity gives us a Quarantine Kitchen Makeover to help us stay on track.
We want to hear from you!
We hope you enjoyed our newsletter! If you have feedback with regards to anything we've missed, anything you'd like to see more of, or anything else - let us know!
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