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24
Mar

CrossFit and COVID-19: Quarantine and How To (hopefully) Not Lose Your Mind

If you’re like a lot of Tucson residents right now, you have been working from home and limiting outings, shopping, and social interactions for more than a week now. You’ve had to adapt your regular schedule to accommodate having your kids home, discovering your co-workers’ technical inadequacies, and you’ve probably found that more often than not, you’re bored.

I’ve seen some crafty and creative peeps out there on Instagram who should be given the key to the city for their ability to keep putting on pants even though no one can see them while they work from home.  I’ve seen parents making use of glitter and sidewalk chalk with abandon.

I’ve also seen some people working to maintain fitness by soaping their kitchen floor while barefoot, setting up yoga in the living room, and doing squats with nonstandard objects – including milk jugs and children. This morning I saw a guy squatting a recliner. Get. Some.

To those folks I say – more power to you! I applaud your efforts, and I look forward to your next post on the ‘gram. But for now, I give you some basic ideas for keeping yourself active (and a couple that might keep your kids from melting your brain):

  1. Get dressed – Yes, it is amazing to wear sweatpants every day, all day. But your body and mind will benefit from you getting up and putting on some workout gear – yep, even your shoes. Now you’re half-way there. Note I didn’t say get dressed for work – screw that, this is pajamas at work time and we should embrace it. Workout, shower, back into your pjs for some work.
  2. Get moving – Maybe that means running around the block (careful to keep that distance in case the whole neighborhood had the same idea), jumping on the trampoline with the kids, or just cleaning the garage. You’ve probably got a few projects you were saving for a rainy day – what is more rainy than a pandemic? Yes, perfect. Get some stuff done, you’ll feel better moving around.
  3. Stay accountable – Without the Whiteboard to check all day to see who finished 2 seconds ahead of you, you might be feeling like “Why bother?” and there’s no shame in needing someone to brag to. Get yourself on Strava, Map My Run, or even on Instagram and declare to the world that you are TRYING and encourage them to do the same. Virtual running or workout buddies count too!  
  4. Include your household – Your kids or significant others can be part of the movement – have contests to see who can build the highest pile of weeds, who can circle the block the most times on a tricycle, who can throw the frisbee the farthest, or who can jump the highest. Just get moving.
  5. Practice GOATS – Those movements you always meant to spend more time on are just waiting for you to hop back on the proverbial horse and ride into skill-ville. Did you know you can do hand-stand pushups at home? Yes, get upside down. Grab that jump rope and get your sweat on while perfecting those double unders. Find out how long you can plank, wall sit, and hang from the doorframe. Let’s get those GOATS.
  6. Take care of one another – Remember, this too shall pass. Yes, we are in the middle of a strange time but we will come out of it. Seek out local businesses and see how you can help – if you have the means to do so, take some of that $5 per day latte money and put it towards a piece of gym equipment for the house, invest in some craft beers from a local brewery with a no-contact pick up policy, buy a gift card to use in the future for a local restaurant, local shoe retailer, or buy a local gym membership for a friend.

Stay safe, stay healthy, and hang in there – we will be back to scanning the Whiteboard and talking trash in the gym before long and you’ll be glad you kept up with those double unders!

22
Mar

At-Home CrossFit Workouts for Week of 3/23-3/29/2020

Online 30 CrossFit Programming

Online 30 is based off of our bootcamp class programming. Equipment has been modified to a back pack filled with household items. Substitute any workout equipment that may be available. Check in to “Online 30” in your Wodify app to log scores.

Monday, March 23rd

AMRAP x 10 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

8/8 Single Arm High Pull*

8 Calf Raises on Elevated Surface

:45 Tuck Hold

*Fast pull up, slow lower down (No Measure)

Tuesday, March 24th

FOR TIME

400m Run

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout (Score is Time)

Wednesday, March 25th

EVERY 2:30 FOR 6 SETS

12 Backpack Clean & Jerk

12 Backpack Overhead Lunge

24 Mountain Climbers

(Score is Time Each Set)

Thursday, March 26th

EMOM x 15 MINUTES

MIN 1 – 20 Backpack Thrusters

MIN 2 – 10 Burpees Over Backpack

MIN 3 – 15 Backpack Sit-ups

(No Measure)

OPTIONAL FINISHER

2-3 SETS MAX Reps Rows (Ring or DB)

-:30 RestMAX Reps Push-Ups

-1:00 Rest b/t Sets-

Friday, March 27th

FOR TIME*

400m Run Immediately Into …

6 ROUNDS

10 Backpack Russian Swing

8 Tuck-Ups w/ Backpack

12 Alt. Jumping Lunges w/ Backpack

Immediately Into…

400m Run

(Score is Time)

Saturday, March 28th

4 ROUNDS FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)

OPTIONAL FINISHER

2-3 SETS

15 Tuck-Ups

5/5 Side Plank Rotations

Sunday, March 29th

3 ROUNDS

1:00 Max Mountain Climbers

 -:30 Rest

1:00 Max Backpack Goodmornings

-:30 Rest

1:00 Run, Bike, Row, or Ski (Athlete Choice)*

-:30 Rest1:00

Backpack Push-Ups

-:30 Rest-

Online 45 CrossFit Programming

Online 45 is based off of our Morning Rush CrossFit programming. Each day there is a strength potion followed by a CrossFit metcon. Equipment has been modified to dumbbells. Substitute any workout equipment that may be available. Check in to “Online 30” in your Wodify app to log scores.

Monday, March 23rd

STRENGTH

3 SETS

10 DB Strict Press (Light-Moderate)

1:00 Single or DBL DB Overhead Hold

10 Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set-

(Score is Weight)

WORKOUT AMRAP x 13 MINUTES

10 DB Sumo Deadlift High Pull

10 Tuck-Ups

5 DB Devil’s Press

(Score is Rounds + Reps)

Tuesday, March 24th

STRENGTH

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Bent Over Rows

MIN 2 – 5/5 Single Leg DB Deadlifts

(Score is Weight)

WORKOUT

EMOM x 4 MINUTES

Run, Bike, or Row

:45 -1:00 Rest

EMOM x 4 MINUTES

12 DB Power Cleans

-1:00 Rest

EMOM x 4 MINUTES

Run, Bike, or Row :45

(Score is Weight)

Wednesday, March 25th

STRENGTH

5 SETS

10 DB Front Squat

10-15 DB Deficit Push-ups*

-1:00 Rest b/t Sets-

(Score is Weight)

WORKOUT FOR TIME

40-30-20-10

Alt Single DB Thruster

20-20-20-20

Up-Downs

20-20-20-20

Alt DB Snatch

(Score is Time)

Thursday, March 26th

STRENGTH

EMOM x 10 MINUTES

MIN 1 – 10 DB Push Press (Light-Moderate)

MIN 2 – :40 Double Unders or :40 Mountain Climbers

(Score is Weight + Reps)

WORKOUT

10 SETS

10 DB Push Press (35/20)|(20/15)

30 Double Unders or 30 Mountain Climbers

-:30 Rest b/t Sets- (Score is Time)

Friday, March 27th

STRENGTH

5 SETS

3 DB Deadlift +

3 DB Hang Power Clean +

3 DB Power Clean +

3 DB Front Squat

(Score is Weight)

WORKOUT

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – DB Hang Power Cleans

MOVT 2 – DB Upright Row

MOVT 3 – Jumping Lunges

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds. (Score is Reps)

Saturday, March 28th

STRENGTH

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

(Score is Weight)

WORKOUT

FOR TIME

500/400m Row (or 400m Run)

50 Alt. V-ups

400/300m Row (or 300m Run)

40 Alt. V-ups

300/200m Row (or 200m Run)

30 Alt. V-ups

200/150m Row (or 100m Run)

20 Alt. V-ups

100/75m Row (or 50m Run)

10 Alt. V-ups

(Score is Time)

Sunday, March 29th

STRENGTH

3 SETS

15/15 Single DB Bicep Curls

15/15 DB Tricep Kickbacks

(No Measure)

WORKOUT

2 ROUNDS FOR TIME

50 Walking Lunges

30 Alt. DB Snatch

30 Push-ups

30 DB Goblet Squat

400m Run

(Score is Time)

18
Mar

CrossFit and the Female Athlete: This One’s For the Girls

Let’s talk a little bit about CrossFit and the female athlete – do’s, don’ts and my very real fear of white bootie shorts. When you’re starting CrossFit you may notice there are some exercises that are more apt to expose certain parts of your body to the elements – hand stand pushups, sit ups, and wall balls come to mind. Here’s a handy list of tips to keep you CrossFit ready every time you hear 3, 2, 1 … GO:

  • If the thought of your girls getting loose while you’re upside down makes you cringe, you can tuck just the front of your t-shirt into your shorts and get upside down – a sports bra will ensure even if your shirt comes out, your girls won’t. 
  • Speaking of taming things that bounce, if you plan to do any type of jumping (box jumps, double unders, plate jumps), do yourself a favor and invest in a great sports bra. Not a “good enough” sports bra – a great one. Test it out in the store by putting it on and jumping around like a nut – yes, really. Get comfy and you’ll be able to be more focused on the box jumps than on keeping things in place.
  • Once you’ve got the top half tamed, get some gear for the bottom half. Some of us have had a kid or two (*cough*, or six)  and tried to jump like a kid again only to find that those pelvic floor muscles are not so muscly anymore – two words for you: black tights (actually, three: Kegels). Pull on some black yoga pants and get going on those double unders – no one will notice if you leak a little and better yet, if you do happen to let a bit go, it looks like you’re sweating. 
  • Finally, if you are going to be doing sit up in the “butterfly” position, there are a couple ways to keep your precious items from being on display – first, face a wall or an empty area of the gym so your lady parts are only blinding the wall; second, get some well fitting shorts or pants that you try out in that position and every other position you can imagine before class – a few moments of preparation will spare you quite a bit of internal shame.

The bottom line is we want you to get in here and get moving, and the more comfortable you are in your gear, the more you can focus on the workout. Oh, and don’t let my own fear of white booty shorts keep you from flaunting what you got – I guarantee everyone in the gym is more focused on trying to breathe during the WOD than trying to determine the color of your shorts.

Ready to get started on the road to your new, more powerful body? Get started today with a free trial or drop into a Bootcamp class to get a feel for CrossFit Fixx!

17
Mar

FiXx on Covid Hiatus

Dear FIXX members,

We have been ordered to close down operations for a bit while we get the Covid-19 spread under control. Fixx’s on-site group classes and personal training will be closed until further notice. Our member’s health and fitness has always been our top priority, and though it has been difficult dealing with potential temporary closure, we are taking the appropriate steps to keep everyone safe and healthy. You can read more on the closure here. I will add more details as they develop.

Don’t worry!! We are here to keep you healthy.. We’ve got programs for you to keep fit during this challenging time, at home or wherever you are.

Each day we will be posting a QWOD (Quarantined Workout of the Day) that is designed to be done in home using no more than a simple backpack filled with household items. Need more than that? We are also offering Online Personal Training featuring workouts tailored to your specific needs. We want you to come out of this situation fitter and stronger than you were going in! See tomorrow’s workout here. Do it and post your scores in the comments!

Working out by yourself can tough, and not having our community right there with you is tough, too. I encourage everyone to keep motivation going through our CrossFit Fixx Members Only Page. Click the link to join up.

Speaking for myself as well as fellow small business owners, this is going to be a very difficult time for all of us. Many small local businesses will not survive this difficult situation. Please remember when ordering that takeout, or shopping anywhere in general, shop local. Your small purchase at that local business has a much bigger impact than you will ever know.

Thank you for you support and I will be in direct contact with you soon. Please reach out to me whenever you need at 520-465-6895 or [email protected] I am here to help.

Stay safe and healthy,

Brice Helms

14
Mar

CrossFit Workouts for Week of 3/16-3/21/2020

60-minute CrossFit Class Programming

Monday, March 16th

EXTENDED WARM-UP

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced. (No Measure) WORKOUT

EMOM x 20

MINUTES MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs *1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

Tuesday, March 17th

HERO WORKOUT

“TOMMY MAC”

2 ROUNDS FOR TIME

12 Burpees

12 Thrusters (115/75)|(75/55)

12 Burpees

12 Power Snatches (115/75)|(75/55)

12 Burpees

12 Push Jerks (115/75)|(75/55)

12 Burpees

12 Hang Squat Cleans (115/75)|(75/55)

12 Burpees

12 Overhead Squats (115/75)|(75/55)

*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. (Score is Time)

Wednesday, March 18th

STRENGTH

FOR LOAD

9-6-3-1-3-6-9

Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder. (Score is Load)

WORKOUT

AMRAP x 13 MINUTES

300/250m Row

20 Single DB Power Clean (50/35)|(35/20)

50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground. (Score is Rounds + Reps)

OPTIONAL COOL DOWN FOR RECOVERY

200m Nasal Breathing Walk

1:00 Banded Hamstring Stretch (L)

1:00 Banded Hamstring Stretch (R)

:30 Banded Hamstring w/ Crossbody (L)

:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side. (No Measure)

Thursday, March 19th

WORKOUT

FOR TIME

100m Run 10 HSPU*

10 Box Jump Overs (24/20)

200m Run

20 HSPU

20 Box Jump Overs

400m Run

30 HSPU

30 Box Jump Overs

600m Run

40 HSPU

40 Box Jump Overs

800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU. (Score is Time)

Friday, March 20th

STRENGTH

FOR LOAD

20RM Back Squat

(Score is Load)

WORKOUT

FOR TIME

60 Wall Balls (20/14)|(14/10)

60 Pull-Ups

80 Sit-Ups

40 Pull-Ups

40 Wall Balls

 -Hard Cap 15:00- (Score is Time)

OPTIONAL COOL DOWN FOR RECOVERY

2:00 Foam Roll (IT Band – L)

2:00 Foam Roll (IT Band – R)

2:00 Foam Roll (T-Spine / Upper Back) (No Measure)

Saturday, March 21st

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

40 Cal Bike

40 Push Press (135/95)|(95/65)

40 Burpees Over Bar

40 Front Rack Reverse Lunges

400m Run

*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed. (Score is Rounds + Reps)

45-minute CrossFit Class Programming

Monday, March 16th

STRENGTH

6-4-2-6-4-2

Sumo Deadlift*

*Second set of 6-4-2 should be heavier than your first set of 6-4-2 (Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

30 Deadlifts (185/125)|(135/95)

20/15 Cal Bike

10 DB Renegade Rows (40/30)|(25/15)

(Score is Time)

Tuesday, March 17th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Front Squat

(Score is Weight)

NCFIT CLASSIC WORKOUT

“THE HULK”

AMRAP x 12 MINUTES

5 Front Squats (185/125)|(135/95)

7 Box Jumps (30/24)

10 KB Swings (70/53)|(53/35)

*New NCFIT Classic Workout (Score is Rounds + Reps)

Wednesday, March 18th

STRENGTH

6-4-2-6-4-2

Push Press*

*Second set of 6-4-2 should be heavier than your first set of 6-4-2 (Score is Weight)

WORKOUT

4 SETS

10 Push Press (115/75)|(95/65)

10 Burpee Pull-up

12/10 Cal Row

-Rest 1:00 b/t Sets- (Score is Each Set for Time)

Thursday, March 19th

STRENGTH

5-5-5-5

Power Clean

(Score is Weight)

WORKOUT

EVERY 3:00 FOR 4 SETS

400m Run

Max Rep Power Cleans (135/95)|(95/65)

(Score is Reps)

Friday, March 20th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Bench Press (Score is Weight)

WORKOUT

4 ROUNDS FOR TIME

25 DB Bench Press (35/25)|(25/15)

25 Slam Balls (30/20)|(20/10)

25 Ring Rows

-13:00 Hard Cap- (Score is Time)

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