CrossFit HQ’s “At Home Edition” Competition

Thank You To Our Amazing Community.
Let’s Pay it Forward and have a little fun too

Hi everyone,
Many of us are struggling right now, whether that is financially, physically, emotionally, socially or otherwise, we are all in this together and will come out the other side together.

We have been so inspired by the Roseville community as well as our own little CFRV family. Our crew has continued to train and support one another while transitioning to one our Remote Training Programs. Their support of each other has been beyond amazing! The community support for us and our little gym has choked me up on several occasions too.

We have had many members ask how they can help, some by offering to cover athletes’ membership if they have been laid off or hit by financial burdens.

I can not adequately express our gratitude for the generosity and thoughtfulness during this time!

We just heard about a fundraiser that CrossFit HQ has developed to help CrossFit gyms. But we would like to put a little CFRV twist on it by using it to help others during this time.

CrossFit HQ has created an online competition event. The money raised is supposed to support CrossFit gyms and any local money raised is supposed to go to us (for rent, bills, etc) But we want to pay it forward and would rather give the $ to people who are going through hard times right now and can’t afford their memberships, or have other financial burdens.

We’re fortunate to be in a decently stable position and our goal is to continue to guide you for years to come. And we’re even more fortunate to have such a caring community that will dig in to help others in need!

Event Format

Over a three-week period, CrossFit will release three classic workouts, each with a scaled option that can be performed with minimal or no equipment by athletes of any ability level. All athletes who participate will have their names displayed on the Open leaderboard during the competition and will be able to create smaller leaderboards among friends, family, and other members of their affiliate by using leaderboard hashtags.

Registration will take place on www.games.crossfit.com/open beginning on or before Wednesday, April 1st, and will remain open for the duration of the competition. The first workout will be released tomorrow, Friday, April 3rd, and we will program this for Saturday’s CrossFit Roseville “At Home Edition” Workouts.

How to Get Involved

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time, and we want everyone in your communities to have the opportunity to participate without barriers.

When participants register, they will have the option to select a contribution amount ranging from $20 to $1,000, or participate at no cost. Participants can select which affiliate they want to receive their contribution. When the competition closes, 100% of the proceeds collected will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

It is our hope that you will sign up for the event regardless of what you can give. This is an opportunity for us to workout together, compete together, and support each other throughout an unprecedented time. Again, we’re grateful that we are walking through this together, and we can’t wait to have a party when this is all over!

Update: CFRV Suspending Workouts on Location – Moving Online! (Temporarily)

We are so grateful for the support from each and every one of you as we make the decision to suspend physical gym classes today **[March 17th]** and we will be pivoting to online coaching, and virtual classes starting tomorrow **[March 18th]**

While our training might be changing for a bit, we upholding our promise to help you be healthy, happy, and fit. while staying connected to the community that inspires us everyday. As many work from home during this time, maintaining your workout routine is crucial to not only your physical health, but mental health as well. So many of us find a positive stress relief from working out, and we want to help everyone we can to reduce their stress during these challenging time, and continue to build a buffer of health against sickness and disease.

We will not stop coaching or running training sessions. We will use remote coaching & social media to program and instruct workouts. We take a lot of pride in being a lighthouse: We never go dark.

1. Remote Coaching – Online Training
A coach will connect with you 1:1 (if they haven’t already) to keep you accountable, answer questions, provide tips, feedback, and support. Coaches will help you with scaling options, and having a structure, and a plan. If you equipment limitations, physical limitations, etc. coaches will be able to guide you through your daily workouts.

2. Follow the “Home Warrior” programming on SugarWod!
These will be bodyweight focused workouts, with optional equipment (we are lending out gym equipment, read below). We will have video explanations of the workouts and the stimulus, and warm-ups. We HIGHLY encourage you to log your score in SugarWod, to fist bump a buddy and connect with each other online! Connecting with others helps to boost our immune system and stave off depression from loneliness! Be on the lookout, we will be reaching out to everyone to see how their workouts are going! Download the SugarWod App, and add CrossFit Roseville as your gym.

3 – Remote Coaching – Personal Training.
These custom WODs are just like the personal training we do here at CrossFit Roseville, but you will do it in your home. The coach in charge of your programming will reach out to you, review your goals, what you want to achieve, why, and what equipment you have. The coach will email you the workout of the day, and they expect to hear back from you how it went with a report. The more communication during this time, the better the results will be. If you have equipment at home, or if you have a specific goal, or specific limitations, shoot us an email jesse@rosevillecrossfit.com.

4 – Equipment Lending Program.
We will be allowing members to pick two pieces of equipment: (a dumbbell, a kettlebell, a wallball, a box jump, a side-butt band, a sandbag, an abmat) for use during this shutdown. Equipment pickup will be Wed., March 18, from 9am to 10:30am & 4-5:30pm, and Thursday March 19, from 9am to 10:30am & 4-5:30pm. If you need alternate pick up times, or if you are self-quarantined at home, email me (jesse@rosevillecrossfit.com) and I will drop it off at your house. We will request the equipment back within 2-3 days of our location reopening.

5 – Virtual Classes
We will be offering virtual classes Monday thru Friday at 8am, Noon, and 5pm! These are going to be awesome! Coaches will lead you through a warm-up & mobility session, give you a class workout with movement demo and instruction, and coach you through the workout. Get your friends and join in on the fun! You will be able to talk to each other in the hang-out rooms. This is a great way to keep the community together and keep everyone accountable to get in their workouts! The first virtual class will be going live tomorrow at 5pm with Coach Curtis!

6 – Goal Setting Sessions Are Moving Online
We recommend every member do a Goal Setting Session every 90 days, just to check in with a coach about how your progress is going, and what we can help improve. Being stuck at home is a great time to schedule a call and chat with a coach! We will either do these on FB Messenger, or a Google Hangout call, these details are still being worked out.

7 – Community Challenges.
Stay tuned for some awesome community challenges! Now is the time to rack up the miles ran, minutes planked, and burpees…. burpeed? We won’t let social distancing stop us from having relationships with one another. We will have fun, keep the community together, and accomplish some amazing feats of fitness during this crisis. Strong people are harder to kill, and so are strong relationships.

As you all know, we are a small locally owned business. If your salary is guaranteed by your employer during this time we’d really appreciate your continued support. This will enable us to take care of our coaches, who can then take care of you with remote coaching/accountability. If you’ve been immediately hit financially (e.g. hourly wage/hospitality industry) please reach out and we will do all we can to help.

There are a lot of unknowns right now, but one thing we know for sure is that we are in this together and will get through this together. We love you, and will continue to support you through this!

CrossFit Roseville: How We’re Training Through COVID-19

We are staying open as of now, but we are monitoring the updates from our local authorities and the CDC daily.

Check out our “Home Warrior” program on SugarWod for a free at home workout option for those choosing to self quarantine, requiring little to no equipment. If you would like access to this free option, email me: jesse@rosevillecrossfit.com!

General Procedures

We have discussed our short term procedures in our previous two blog posts to promote social distancing & provide a clean & safe space for you to workout:
COVID-19 Update, March 10th
COVID-19 Update, March 12th

Long-Term Plans

Given the worldwide situation, there is the potential that gyms and other public spaces will be forced to shut down. We’ll listen for all info from the government and follow its procedures.

Should we be forced to shut down, we will not stop coaching or running training sessions. We will use social media to program and instruct workouts. We take a lot of pride in being a lighthouse: We never go dark.

And we want you to keep working out, even if the government won’t let you do it at 8413 Washington Blvd. You didn’t pay for access to a facility. You paid for coaching, and we can provide that online.

Online Community Classes
We will host zoom or skype classes to lead you through workouts, host daily challenges, and help with equipment for you to use through a shutdown.

Remote Coaching Program
Prior to all this, we have been working on a Remote Coaching Program offering with individualized coaching and accountability for participants via their home or travel. A coach will be in constant communication with you, provide individualized workouts and focuses tailored specifically for you, and take into account any equipment you may have at your disposal.

The cost for this service is greater than a regular class membership, but we will extend this offering to all current members during this challenging time for no extra charge.

If you are self-quarantining, not comfortable coming to the gym, or unable to leave the home for school closures or whatever, this service will be provided for you. In the event of a forced closure of the gym, we will take this action for EVERY member. We will make sure you stay as healthy, immune, and sane as possible.

Equipment Share Program
In the event of a forced closure, we will be implementing an Equipment Share Program, where we will allow EVERY member to borrow 1 piece of equipment to use at home until re-opening. Think of it as your library book but from the gym! Your Remote Coach will be able to use this, among other creative and fun things, to keep you on track!

We will do all we can to keep our members happy, healthy, and safe during this time, as well as keeping our staff in a job. If you have been significantly affected by this recent situation, please reach out and we will do all we can to help. We will thrive together!

Here’s what you can do to prepare for the possibility of a shut-down:

1. Go out and buy a kettlebell or a set of dumbbells. You can probably get something for about $100 or less. Sacramento Exercise Equipment Center is right off highway 80, and there are tons of online retailers (Wallmart and Home depot are actually good places to buy dumbbells online due to free shipping).

Select a weight that you would use in a conditioning workout (25-, 35- and 55 lb. kettlebells are common, as are 20- and 40- lb. dumbbells). This will be your primary piece of at-home fitness equipment. Don’t worry: You can stay very fit with just one kettlebell or dumbbell.

2. Make a space where you can work out with CrossFit Roseville online. It should be about 8 feet by 8 feet. Just don’t knock over plants or do a burpee on the dog’s tail.

3. Make sure you have a way to set up a phone or iPad so you can see and hear us during the online session.

4. High Five the Internet!

We hope there are no breaks in service at our gym, but if we are required to close, we will.

But we will not leave you high and dry. We’ll be offering the same enthusiasm, programming and energy over the Internet. You’re a person who works out. And we’re going to make sure that continues.

-Coach Jesse

Coronavirus at CrossFit Gyms Update March 12th

THE HEALTH OF OUR COMMUNITY IS OUR TOP PRIORITY.
HERE’S HOW WE’RE BEING PROACTIVE…

Since the first news of Covid-19 We’ve:
• Increased our disinfection efforts at the gym in frequency and intensity. Including every handle, bar, wallball, barbell, PVC, KB, DB, etc.
• You, our members, have become so OCD, and you’re cleaning like it’s a part of a superset, EMOM, Tabata.. you get the idea and we thank you.
• We’re hearing more singing from the bathrooms lately (“Happy Birthday to Me” is a top choice) while washing hands for 20+ seconds!

And as of Thursday, March 12th, we are implementing the following:
• We have removed the iPad Check-In kiosk. Coaches will now check in athletes at the beginning of class.
• We have removed all chalk buckets. Athletes may bring their own chalk for use.
• We have removed partner workouts, and workouts with shared equipment.
• As much as we love giving out high fives, and fist bumps, we will temporarily switch to our most sincere salutes, tips of the hat, and other hands free ways of encouraging you!

We have several solutions for those choosing to social distance themselves from the gym or who are stuck at home with kiddos, etc. We’ve created an online “Home Warrior” training plan just for our members. You can view this on SugarWod, download the app and add CrossFit Roseville as your gym. Email me if you have questions on how to access these jesse@rosevillecrossfit.com

We have asked our members to help in these efforts by washing their hands frequently, disinfecting all equipment and surfaces they touch when at the gym, covering their mouth if they cough or sneeze, and staying home if they feel ill.

This is an evolving situation and we are monitoring it closely to ensure all proper precautions are being taken to ensure everyone feels safe coming to class.

We will all continue to work together to keep the gym as germ free as possible so it can remain a space where our members can escape from the stress and worries of our lives in the midst of such challenging times!

Our mission is to continue to provide our members with the best support to remain healthy and strong during this very weird/challenging time.

We are grateful that the majority of our members get it and are with us for the long haul. We’re here to support everyone whether they choose to train with us in person or in the comforts of their own home. For those who have had their hours cut back, we will work with you. Please reach out if you need our support.

Thanks for reading this long email. We’ll keep you posted on any changes. Thank you so so much for all your support and not leading with fear during this time.

PLEASE READ THESE BEST PRACTICES
We encourage everyone to follow these best practices listed below to help keep yourself and others healthy.
We are following similar communications also shared by large corporations in our state and ask the following of our staff and members:

Avoid close contact with people who are sick.
Avoid shaking hands, giving hi-fives or fist pumps. Thumbs up is good for now!
Avoid touching your eyes, nose, and mouth.
Stay home when you are sick.
Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.
Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom; before eating; and after blowing your nose, coughing, or sneezing.
If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol. Always wash hands with soap and water if hands are visibly dirty.
If you have traveled to China, South Korea, Japan, Italy, and Iran we require you to self-quarantine for 14 days post-travel before returning to CFRV.

For information about the Coronavirus Disease 2019 (COVID-19) Situation Summary
For information about handwashing, see CDC’s Handwashing website
TRAVELERS: CDC does have specific guidance for travelers.

2019 (COVID-19) Symptoms to look out for (may appear 2-14 days after exposure):
Fever
Cough
Shortness of breath

Learn more from the CDC: Coronavirus Disease 2019

Coronavirus At CrossFit Gyms

I’m sure you have some knowledge of Coronavirus, so I will spare the non-useful stuff and give you the basic need to know about Coronavirus and the gym setting.

The preventative measures for coronavirus are the things you should do (and are probably already doing) on a regular basis.

If you feel sick, stay home or go to the doctor. Do not come to the gym. Even if it’s not Corona, nobody wants that nastiness.

Cover your mouth if you’re coughing or giving out your social security number. Wash ya hands. Wash ya hands again.

Spray and wipe off equipment before and after you use it for extra measure. There are disinfectant wipes at the gym for your use.

Most of the susceptibility to this disease comes down to age and pre-existing sickness factors. CrossFitters are quite possibly the least likely to be affected by it.

You’ve been training for this. The sport is life and you’re an experienced athlete. I have all the faith in the world that your body is more than prepared to stave off a super-flu bug.

But if you sneeze in the gym, we will tackle you, Pine-sol your body and quarantine you in the office.

32 Tips to Improve Your Health & Fitness Tip #32

32 Tips to Improve Your Health and Fitness

#32. Destination Post Card

Have you ever tried to solve a 1000 piece puzzle without a picture for reference? Pretty difficult! When we have a picture of exactly where we want to end up, we make the task of getting there that much easier.

The destination postcard is a practice to create a picture portraying the person we want to live into 1 year from today. Think about it: if you had no chance at failure, what all would you accomplish in this next year?

Close your eyes and imagine the person you want to be 1 year from now. Who are you with? What have you learned? What new things have you tried? What new places have you visited? What are you wearing? What emotions are you feeling? Imagine all that you have accomplished, and how these accomplishments make you feel.

Write out a post card to yourself, dated one year from today. Describe how you feel one year later as a result of all of your successes. Describe all of the things you are about to accomplish during this next year. Describe the changes you have made in your career, in your relationships, and in your personal life.

When we imagine the possibilities before us we open ourselves up to the world of possibility. The clearer we can picture what it is we want to accomplish, the more this picture will pull at the strings of our heart each day to help us live into our desired future.

Take 10 minutes today to create your destination postcard. Then, place this postcard somewhere you will see it every day: in your wallet, on your bathroom mirror, on the dashboard of your car, etc.

When we have a clear picture of who we want to be, it becomes easier each day to make the necessary choices to live into this person.

32 Tips to Improve Your Health & Fitness Tip #31

32 Tips to Improve Your Health and Fitness

#31. Better Than Yesterday

If the work we are putting in the gym does not help us to be better outside of the gym, we are doing it wrong!

We work hard in the gym to be better sons and daughters, brothers and sisters, fathers and mothers, employees and bosses, husbands and wives—what begins in the gym becomes a catalyst for improvement in our relationships, our jobs, our hobbies, etc.

Making a change to start working out more is the first domino to fall causing a chain reaction.

The second domino: we want to eat healthy to match the work we are putting in the gym.

The third domino: we want to sleep to recover better, and have more energy.

The forth domino: we want to hydrate so we can thrive, so our bodies work as efficient machines, so we can continually improve our health.

The fifth domino: we want to recover better (manage our stress) so we can better enjoy life, to be healthier & fitter people.

Every bit of sweat equity we build up in the gym becomes motivation for us to make other positive changes, to believe that we are capable of doing difficult things, to take action every day to improve some aspect of our self.

We can improve the quality of our lives through hard work & improved fitness. The work is never over. Every morning we begin again, to put in the work today so that we can be better than yesterday.

32 Tips to Improve Your Health & Fitness Tip #30

32 Tips to Improve Your Health and Fitness

#30. Start With “Why?”

When we understand why health and fitness is important to us we are more motivated to prioritize it over other things.

The 5 Whys

The 5 Whys is a simple practice to get to the root of a problem, or in this case to gain a deeper understanding of what motivates us. It is one part of Kaizen: a Japanese term for the art of constant improvement.

It goes something like this:

Why #1: “Why is eating healthy & working out important to me?”
Answer: “Because I want to lose weight, and more toned.”

Why #2: “But, why do I want to lose weight, be fitter, and more toned?”
Answer: “Because I want to look good and be fitter and healthier.”

Why #3: “But, why do I want to look good and be fitter and healthier?”
Answer: “Because when I look good and am fitter I have more confidence.”

Why #4: “But, why do I want to have more confidence?”
Answer: “Because I want to be confident around my friends, family, and co-workers.”

Why #5: “But, why do I want to confident around my friends, family, and co-workers?”
Answer: “Because when I am confident in my relationships I will be the best parent, the best spouse, the best co-worker I can be. I will be able to live into the truest expression of who I am capable of becoming.”

Why do you want to lose weight, build muscle, and be fitter? We need a reason that will help us get up for our early morning workouts, resist the office donuts, and make some changes that are difficult but necessary for us to thrive.

When we have a why that is compelling enough, we will be more motivated to make healthy choices so that we can live into out best self.

32 Tips to Improve Your Health & Fitness Tip #29

32 Tips to Improve Your Health and Fitness

#29. Give Yourself Grace

#29. Give Yourself Grace

What do you do when your workouts leave you feeling defeated? When life events pull you away from your ability to be fit & healthy? When you don’t feel as in shape as you would like to be? ⠀

First, last, and always: give yourself grace.⠀

Working out requires a certain vulnerability, an acceptance of the fact that you are always a work in progress. When you workout, no matter your performance, no matter how you compare to other people, you are working on being your best self.⠀

Give yourself grace when you feel defeated after a workout. The first rule of CrossFit is to leave your ego outside the door. This is the first rule for a reason: you are only ever competing against you, to be better today than you were yesterday.⠀

Every time you workout you PR the number of times you have worked out. Give yourself grace, and be proud of putting one foot in front of the other, be proud of getting off the couch, of choosing to suffer momentarily for the long term satisfaction of being a healthier, fitter you.⠀

Give yourself grace instead of comparing your fitness today to your fitness during a previous stage in life. For every stage in life you pass through, you make trade-offs. With kids, and spouses, and careers come commitments (financial, time, emotional, etc.).⠀

Give yourself grace, knowing that the stage of life you are in now requires certain trade-offs. Set a time diary, based on your Rocks/Pebbles/Sand (see yesterday’s tip) to prioritize what you can and should be doing during this stage in life.⠀

Give yourself grace when you feel like your current level of fitness is not where you want it. It may seem overwhelming when there is so much to work on (nutrition, sleep, workouts, etc.). But, wherever you are today on your fitness journey, all you need to do is take one step closer to being healthier.

If you have an idea that you could be healthier, and fitter, great! That is the start of a goal. The start of a plan. The start of making healthy changes in your life.

Each workout, and each bite of broccoli is one step on the never-ending journey to live into the truest expression of who you are capable of becoming.

32 Tips to Improve Your Health & Fitness Tip #28

32 Tips to Improve Your Health and Fitness

#28 Time Diary

We only have a finite number of hours in the day. How do we make sure to take care of the things that are most important?

Rocks, Pebbles, Sand

Imagine an empty glass jar, this represents our finite amount of time. We can fill this jar with Rocks (our top priorities, i.e. family time, work, health & fitness, faith, friends, etc.), Pebbles (things we enjoy that bring fulfillment and satisfaction, i.e. travel, hobbies, vacation, etc.), and sand (all the things that fill our time and space that are not necessities, i.e. social media, television, video games, etc.).

If we fill the glass jar with sand first, we leave no space for our rocks and pebbles (our top priorities). When we make a plan to prioritize our time, we put in the rocks first, then the pebbles, and we still have some space leftover for some sand.

Prioritizing our time can be as simple as making a time diary. To make a time diary, pick a day each week and plan what your week is going to look like.

Make sure to block out time first for your rocks, the things that are most important. For example if you work Monday-Friday 8am to 5pm, block that off. If you exercise 4 days a week from 6am-7am, block that off. If you have family activities planned for the week, block that off.

Great, now we need to put in our pebbles. Block off time for upcoming travel, for your hobbies, block off time for your sleep schedule (what time do you need to be in bed?), for anything that is necessary for you to thrive.

And if you have time leftover, you can fill this with sand! Your favorite T.V. shows, games, etc.

When we make it a priority to prioritize our time, we can spend our time doing what is most important to us. If we fail to plan out our time, we end up with too much sand and not enough of what we need to thrive.

Choose a day (Sunday’s are great for most people) to write out your time diary so you can choose how to spend your time and create the life you want for you and your loved ones!