May 3rd, 2017
Say Goodbye, Chalk Monsters!
With the warmer, humid weather slowly rolling in, the chalk monsters are starting to show up again… much to your coaches despair. Look, we understand that chalk is often necessary during a workout, especially on those super sweaty days when you are trying to hang onto the pull up bar. Don’t worry, we’re never going to take away your chalk. BUT, we’d love it if everyone could come together and follow these simple chalk rules. Trust us, it will make the gym a much happier and cleaner place!
Rule #1 – Chalk stays in the bucket!
One of my most dreaded moments at the gym is taking a step, feeling that crunch under my shoe, and looking down to see a block of chalk crushed under my foot – totally smashed into and all over the floor. The horror! Luckily, this disaster can be avoided if we all agree to just keep the chalk inside the chalk buckets. We always have plenty of chalk buckets scattered throughout the gym, so please resist the urge to take an individual piece of chalk from the bucket and leave it by your barbell, kettlebell, etc. Nine times out of ten, the piece is forgotten about or crushed into oblivion before the workout is even over. Instead, let’s all agree to share the chalk buckets and keep the chalk inside the bucket! The buckets themselves can easily be moved depending on where they are needed. Help us put an end to stepped-on chalk in 2017!
Rule #2 – Use whiteboards to track reps/rounds during a workout, NEVER chalk!
Keeping track of your rounds/reps can be tough, especially during those long workouts. This is why have plenty of small white boards and dry erase markers available in each gym. You can even write on most walls in the box! If you think you’re going to have trouble remembering the workout or your score, please grab a whiteboard and marker prior to the start of the workout. If you can’t find one, ask a coach! These are readily available for you to use at any time… meaning there is NEVER a reason to write on the floor, walls, or anywhere else with chalk.
Rule #3 – Clean up your chalky mess!
We can all agree that nobody wants to grab a med ball covered in someone else’s chalky handprints, or hold onto a rower handle caked in someone else’s chalky sweat. So, let’s stop doing that to each other! We understand that the post-WOD haze is very real. Sometimes it can be hard enough to peel yourself off the ground to clean up your weights and write your score on the board, but wiping down your equipment should always be a part of your clean up routine. We have gym wipes hanging throughout the gym for easy clean up. Please be sure to wipe down any equipment you’ve used during the workout, especially if you left behind a chalky mess. This benefits everyone, especially your friends coming into work out after you. Plus, it’s the sanitary thing to do!
If we all work together, we can keep the chalk monsters at bay this summer. Thank you in advance for your cooperation, and always remember: chalk stays in the buckets! 🙂
Sports and Wellness Appointments with Dr. Fernandez THIS Saturday!
Due to popular demand, Dr. Fernandez will be back THIS Saturday and is still booking appointments! Dr. Fernandez works on Amy and I and helps us recover better through tissue work and adjustments. He has helped Amy significantly after having Chase getting her back to good. Dr. Fernandez is taking appointments for this Saturday, MAy 6th. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians.
Rates and treatments are below. His adjustments include soft tissue work, which is my favorite part. Click HERE for rates and to sign up!
Run 200m w/ Medball
10 Medball burpees (chest to medball)
Run 200m – no medball
10 Wall Balls
Run 200m w/ Medball
10 Step Ups w/ medball (Overhead Optional)
Bulgarian Split Squats
10-10-10-10 (5 each leg)
WOD (35 min cap)
After each run complete:
20 Wallballs (20/14)
20 Box Jumps (24/20)
Level 2- 15 Reps
Level 1.5 – 600-400-200-100, 12 reps
Level 1- 400-300-200-100, 12 Reps