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Week of 08/31/20

Rain, School, and Fitness Age

We have been asked a lot about going back inside now that the Governor has deemed it legal as of September 1. There are a fair amount of legal guidelines we need to make sure we understand before doing so. It will take some time, but we're confident September will be the last month we're outside.

RAIN

We are looking at possible rain on Tuesday, Wednesday, and Thursday. All percentages for precipitation are pretty low, but we'll keep an eye on it.

SCHOOL

Good luck to all of our teachers and parents who are sending little ones back to school this week! If there is any concern with you or anyone in your family being sick after school begins please let us know. We're not interested in publishing that information, but we do need to reach out to others who were in class with you, and encourage them to get tested, because someone who they were in class was may possibly be sick.

FITNESS AGE

I recently came across an article on a topic I had read about years ago ... your fitness age. And how through your daily lifestyle and routine you're able to be living with the biology of someone who is a very different age than you based on your nutrition, your body make-up, your exercise routine, your heart rate, etc. Take a look and then run a test on yourself, and see how you're doing!

Important Outdoor Class Information
THINGS TO KEEP IN MIND BEFORE COMING TO THE GYM:
  • Please do not come in if you are sick, someone in your home is sick, or you are questioning your exposure to someone who is sick. Even if your sickness is mild, please stay home.
  • If you do test positive, please alert either Julie or Brian, so that we may take a look at who you have been in class with recently, and ask them to get tested. We will keep your name confidential.
  • Try to minimize moving between evening and morning classes to limit additional exposure in the community.
  • Please do not bring any unnecessary equipment or large gym bags. Take everything home with you, including water bottles, when you leave. If you normally bring a gym bag with you, please leave your bag in the car, and remove only what you need for the day.
  • Please bring your own chalk container. We will no longer be using a community chalk bucket. We are happy to hand out whatever chalk we have for your personal container.
  • Outdoor gym mats will be available and will be sanitized after each class, but you are welcome to bring a yoga mat or bath towel with you as well if you choose. We also recommend bringing a small face towel. Women should consider tying hair back and wearing a headband to minimize the temptation to touch your face and hair.
  • THINGS TO KEEP IN MIND AT THE GYM:
  • All athletes must have a mask, and wear it until they are in their workout box. We are not requiring masks to be worn while working out. Only when outside of your workout box (unless you are out running).
  • No children. No spectators.
  • Athletes and their equipment must remain in your designated box.
  • Wipe down all equipment before and after using it.
  • Sanitize hands either before, after, or both before and after the class.
  • ITEMS PROVIDED FOR YOU AT EACH CLASS:
  • Hand sanitizer
  • Disinfectant spray bottle
  • Gym towel to wipe down equipment and area
  • Bucket to keep everything in
  • Monday, August 31, 2020
    SKILL
    3×8 single-arm bent over kettlebell rows

    WOD
    100 double unders
    then
    30-20-10
    sit-ups (20/14)
    plank push-ups
    jumping lunges (2-for-1)
    then
    100 double unders
    Tuesday, September 1, 2020
    WOD
    4RFT
    400m run
    40 air squats
    40 russian swings
    Wednesday, September 2, 2020
    SKILL
    5×5 overhead squats (with 3s pause on 5th rep)

    Weight can be anything. Just looking to start getting ourselves comfortable in the OHS again.
    WOD
    18min EMOM
    2 clean & jerks (135/95)
    5 burpees over the bar

    Completing all 7 reps in the 1 minute time frame.
    Thursday, September 3, 2020
    SKILL
    3RNFT – core work
    30 second kb overhead hold left arm
    30 second kb overhead hold right arm
    30 second hollow body hold
    30 second superman hold

    WOD
    15min AMRAP
    3 push presses (50% of your 1RM PP)
    5 back squats (50% of your 1RM PP)
    9 goblet lunges (53/35)
    Friday, September 4, 2020
    WOD
    21-15-9
    deadlifts (50% of 1RM)
    push-ups
    atomic sit-ups (25/10)

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    info@crossfit13stars.com
    (860) 944-0096
    74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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