Tomorrow we’ll be tackling 20.2, who knows what we’ll see, but lets do in Thermal fashion!
For the evening sessions we’ll be mixing things up and going with rolling Heats vs Class times. What this means, is that you can show up anytime between 4:30 and 7:15 and sign up for a heat! Our goal for this week is to intermix the class times and get folks mingling and working out with people they don’t normally see in classes. At the same time if you only have an hour to dedicate to the Open tomorrow, that’s all you need.
For entertainment – DJ Jester will be spinning tunes from 4:30 to 8:30, stick around and have an adult beverage if you can! Also he takes requests and doesn’t bite, ask for some mumble rap or 80’s jams if that’s how you get down!! In addition our friends from “Vigorous Apparel” will be our guests with the latest in apparel and gear for purchase right at the gym!
Bonus Points – since 20.2 is all about community we have 2 social tasks that can earn you points. First option – count / judge for someone not on your team and get an extra point for you team! That means if you’re on the 4:30 squad, but you count for someone on 5:30, you gain the points. We know being around outside your normal class time is tough for some (ahem 6am crew), you can go social on the gram and get the same point added for you team! Just snap a pic post 20.2 with at least one friend #crossfitthermal #iamintheopen #bonuspoints and you’ll get the point as well. Of course just completing the workout at any time will still earn a point for you team. But technically you have a chance at 3 this week! Here’s to hoping for no thrusters in 20.2….Lets get it!
With the Open less than a week away, here is a brief write-up on how Team Scoring will work. Remember guys, this is about having fun, stoking the community and taking on these tough workouts with friends.
If you complete the Open workout on Friday during a class time, you earn a point for your team. You don’t have to workout during that time that you’re assigned (the team your own) , you just have to complete it. This will help those of us with constantly changing schedules get as many workouts in as possible during the 5 weeks. In order to score the point for participating , you’ll need to submit the printed workout sheet, these will be handed to you when you arrive, so make sure you fill out a sheet and leave it behind after you finish the workout.
Some weeks we’ll throw out some fun challenges for you to take on and earn extra points, like wearing your team colors, or coming in and counting for another class time etc.
What is “Cow Share” ? In short, its a group of people (gym members in this case) pooling together to get a “share” of high quality beef. We sell the meat by hanging weight, which is the weight of the carcass after initial slaughter. Take home weight is approximately 75-80% of this. Each share will break down to approximately 35% ground meat, 40% steaks and 25% roasts. For shares ¼ and larger you can have your beef custom cut, selecting which steaks and roasts you prefer. All meat is vacuum packed and labeled with cut name and weight. Steaks are packed in single packages. The meat is aged for 12 days before it is cut, vacuum packed and frozen. The meat will come frozen and will stay good for 18 months or longer if kept frozen.
We are a third generation family farm that raise grass-fed and finished Angus beef in Susquehanna County, PA. Our beef is born and raised on our farm and our animals are never given antibiotics or hormones. All our animals are pasture raised with free access to pasture spring, summer and fall. During the winter months the animals are fed stored forage
and have access to both the pasture and shelter in barns. Our stored forage consists of dry grass hay and sorghum sudan grass bale-age, both grown and cut from our fields. We do not use herbicides on our pastures or fields and only fertilize with manure. No chemicals are used to fertilize or for killing weeds.
Did you ever notice that Thursday WODs look a little different sometimes? Often times you see, EMOMs unrecorded components and words like “move for quality”. Well I wanted to share with you why that’s done, and how you can best benefit from training on Thursday.
Back in the day, and still now on CrossFit.com, and popular sites like Comptrain.com, Thursday is seen as a universal rest day. The thought process being – “our athletes just trained like crazy Monday, Tuesday and Wednesday, lets give them a light day”. We have busy members with hectic lives and we would be crazy to think everyone can make it in here 3 days in a row to start every week. CrossFit Thermal has never adopted a Thursday / Rest Day position, and we still aren’t today, but there is something to be learned about the infamous 4th day.
Here at CrossFit Thermal we program with the 3 or 4 day a week CrossFitter in mind. That’s not to say we don’t love our once or twice a week population or the 6 and 7 day warriors – we love you all equally, but check it out…
If you come once or twice a week, your fitness needle is still moving, its moving gradually and it won’t matter which two days you show up, anything you do and do well (safely and with force and intensity) will garner value for you. That being said, if you show up and do what’s written Monday, Tuesday and Wednesday, you’ll need something with less relative intensity on Thurdsay, or face over training and burnout.
Our Thursday programming is customized for our community and offers a “choose your poison” approach. In the case that you showed up and went pedal to the metal Monday, Tuesday and Wednesday, Thursday is designed so that simply moving though the workout will serve as active recovery and restoration. However it always has a “go all out option” too! You might be back from a long work trip and its your first day hitting the gym – awesome, go nuts!
Not everyday is programmed that way – some workouts, take “Fran” for example – a 3-5 minute sprint workout, has no value in “taking it easy” – hence you probably won’t see it here on a Thursday.
Am I saying that you should make Thursday your day off – no way! Actually the opposite, Thursday is a day for you to go at your speed, intensity is optional. Make it game day, or make about feeling good and moving with purpose.
There is a method to the madness around here and its always with you in mind.
Congratulations to Ben Morosse on being September’s Athlete of the Month! Ben is a Philly area native who grew up wrestling and running track. He began rowing in high school, racing internationally in both Canada and England. His rowing career carried through most of college, but he eventually wanted something else and began swimming, biking and weightlifting casually. Ben’s time with CrossFit started in late 2016, with primary goals of improving strength and rehabbing longtime back issues earned from rowing. His most recent PR’s include a 225lb power clean double and wearing L t-shirts.
While we hit benchmark workouts at our affiliates throughout the year (1-rep-max back squat, 1-rep-max snatch, Fran, Cindy), the CrossFit Games Open is the time to see how we perform compared to other CrossFitters around the world.
WHAT IS THE CROSSFIT OPEN?
The Open is comprised of five workouts over five weeks, and this year it starts with 20.1. Open workouts are identified by their year and the order in which they appear. The workouts will be released every Thursday during the five weeks of the Open, and you can watch the live announcement of the workout that will be streamed on the CrossFit Games website.
The announcement will take place at a different location each week, and two athletes (or more) will perform the workout live. After the workout is released, any athlete who has registered for the Open will have until 5 p.m. PT on the following Monday to submit their best score online.
WHAT IS THE PURPOSE OF THE CROSSFIT OPEN?.
While the purpose of the Open is to find the fittest athletes in each country to move on to the CrossFit Games, it’s also an opportunity for any athlete at any level to participate in the competition. It can add meaning and purpose to your training while also bringing your gym’s community closer together. (As a rule of thumb, the Open is the time of year where we see many people achieve important firsts: bodyweight snatch, muscle-ups, toes-to-bars, handstand push-ups, double-unders, etc.)
Most importantly, the Open will also give you some interesting data on your performance in the gym, which can be a guide for setting realistic goals for the following year.
THAT SOUNDS GREAT, BUT WHY SIGN UP? I’M NOT GOING TO THE GAMES…
Only a very small percentage of athletes will make it to the Games. While I can understand the sentiment of “Why bother?” I really encourage you to think about participating because you will be part of a very big international event that represents your affiliate. Every affiliate in the world can take part in the Open, which is amazing, and we don’t want you all to miss out on the fun!
Affiliate owners can use their members’ performance data to determine how and why the programming should change for the coming year. For instance, if the majority of the gym can’t do chest-to-bar pull-ups relative to every other gyms in the region, then the trainers can work on bringing up that skill in the gym’s population.
It’s much easier to stay motivated during the Open (and with CrossFit) if you are actually committed to tracking your progress.
YEAH, BUT I DON’T KNOW. I’VE DONE CROSSFIT FOR A FEW YEARS ALREADY. WHAT’S THE POINT?
If you’ve been doing CrossFit for a year or more, all it takes is a little competition to really bring out the best in you. It’s easy to lose intensity in your workouts if you are never pushed past what you think you can do.
It can also be a harsh reality check if you’ve been coasting in class this past year or not really sticking to standards for the sake of speed. All those times you wrote Rx’d next to your name on the whiteboard, maybe it wasn’t the case. Perhaps your takeaway will be that you need to count your reps properly, work towards virtuosity in your movements, or at the very least, achieve full range of motion on your reps!
If you have been interested in doing a local competition, then participating in the Open is absolutely your best opportunity to get a taste of what it’s like to be judged and compete in a CrossFit event. While you may not make it to the Games, the excitement of doing the same workout as Games athletes is a really fun element to add to your weekly fitness routine. (I also dare you to not get addicted to Leaderboarding with fellow gym members.)
Finally, consider that the Open is simply a snapshot of your fitness at one point in time. Maybe you are rehabbing an injury, just coming back to the gym after a layoff. The easiest thing is to make an excuse and not participate. The Open can be the catalyst to get you back on track at the gym.
WHAT ABOUT ME? I’VE ONLY BEEN DOING CROSSFIT FOR TWO WEEKS!
Even if you are a complete beginner (yes, those of you who finished Elements last month), you can participate in the Open. Every Open workout will feature a scaled workout option which at CrossFit NYC will be the Beginner WOD on Friday and Saturday.
Think of this Open as an opportunity to set a performance baseline for CrossFit. I promise you that you will be amazed at your progress if you continue with your CrossFit training and retest the following year.
DATA = TRAINING PROGRESS
What’s most useful about participating in the Open is having a complete record of your past performances. From your first fundmentals class to blog reminders about posting your WOD scores and times, writing down your training results is a huge (if not the biggest) component for seeing consistent progress in the gym.
Besides providing a nice reality check about your overall skill and fitness level, you’ll find that reviewing all the past data is beneficial for goal setting.
For instance, if I want to become better at CrossFit, there are some basic takeaways from my past Open results. Using my own data, I can note my strengths (i.e., 15.5, the thrusters and rowing workout) and my weaknesses (i.e., pull-ups – any year, any workout). I’m still waiting for the 30-minute kettlebell snatch AMRAP – fingers crossed for 2016!
OK, I’M CONVINCED! HOW DO I REGISTER?
On the CrossFit Games website, you will see a big red register button. Click it, and you’ll be directed to a login page where you will be prompted to enter your existing CrossFit ID. If you don’t have one, you’ll need to create an account.
You’ll then be prompted to select your division, which is going to be either “Male” or “Female,” your location, and agree to the competition rules and waiver.
You’ll also be asked to pay a $20 registration fee. This fee goes towards running the competition, and your Open scores will be stored under your profile for years to come.
To complete your registration, make sure you join your affiliate and then also select your affiliate’s team.
There are seven age brackets: two for Teenagers (14-15, 16-17), and five for Masters (40-44, 45-49, 50-54, 55-59, 60+). If you’re born within the cut-off dates, you’ll be automatically entered into your age bracket.
Lastly, don’t worry about signing up for Rx’d or Scaled workouts. Everyone competing in the Open has the option of performing a scaled version of the workout in any given week. If you are a complete beginner, this is great news! It ensures that the experience will be even more inclusive.
It’s time to officially kick off the fall season with a ladies night out!! On Saturday September 28th, Megs and myself will be hosting a wine tasting themed ladies night at my house in West Conshohocken. The fun will begin around 6:30pm 🙂
If you would like to bring a specific wine, seltzer, favorite drink, or snack please let us know on the FB event page!
We’d really appreciate everyone to RSVP and can’t wait to see you there!
Colleen was a competitive dancer all of her life and was also involved in track, soccer, and cheerleading in later years. Since she was always active, so she never had to worry about working out at a traditional gym. Once college was over Colleen was lost when it came to work outs. For years she belonged to a local gym and enjoyed the classes but never went consistently. It took a car accident and a couple of arm surgeries for her to take her health serious and find a workout routine she enjoyed and could stick to.
Colleen was hooked after her first CrossFit class but had to try a couple of gyms before finding the correct fit. When she moved to Conshohocken and had to start the process all over again, she was overwhelmed. Colleen immediately felt comfortable when she walked into Thermal. It may have taken a year of drop-ins to finally make the full time change to Thermal – but she has never looked back.
Thank you to the coaches for teaching me something new every time I walk in the door and thanks to the members for making the workouts so enjoyable!
Corner: How to Prevent Your Calluses from Ripping (and what to do when they do)
Two common questions that are frequently raised in the gym
are “How do I take care of the calluses on my hands” and “I ripped. How do I
take care of it?”. Well today we’re going to address a few things for things
for you. First, we have to make sure that we’re taking care of our hands.
Secondly, we have to ensure that we’re using the right amount of chalk in WOD’s
and what to do if the chalk quickly becomes liquid. Lastly, we’ll talk about
how to take care of your hands if you do rip. Let’s get started!
The best way to make sure you don’t rip is to actively take
care of your hands. It’s fairly simple actually. The first, and easiest,
preventative measure you can do is to pick up a pumice stone. You’ll typically
find these around the foot care sections in stores like Target, but there are
specific ones made for CrossFitters by brands like Sandbar Hand Care. If you
pick up a pumice stone all you’ll need to do is spend a few minutes at the end
of your shower shaving down your calluses. If you pick up something like
Sandbar, you’ll use it after you get out of the shower instead.
Another way to help prevent your hands from ripping is by
using some sort of lotion to prevent your hands from drying out from all of the
chalk and washing your hands. There are numerous different lotions you can use;
Working Hands Hand Cream is my choice of preference.
Doing these two things on a daily basis will help to greatly
reduce the chance of you ripping your hands
The Lebron Chalk Toss is cool to see but in a Metcon you’re
not doing your hands any favors by coating them like that. The only time that
serves you is in strength training. Be frugal with your chalk usage. Often,
you’ll find all you need is a little on your palms and a touch on your fingers.
The small amount will help keep your hands dry and allow you to maintain your
“But what about when
there’s a puddle of sweat on my hand?!?” – The best thing you can do when you
know it’s going to be an incredibly hot day, and you’re sweating the moment you
open your front door is to bring a small hand towel. Instead of caking your
hand in chalk, use the towel to dry your hand between sets and then chalk up.
Gymnastics grips can be your best friend as long as you’re
not reliant on them. These grips are used at your own discretion. The benefits
are using gymnastic grips is that helps reduce friction on your hands to avoid
from ripping. The only downside is if you’re doing gymnastics moves paired with
a barbell, you’ll need to remove the grips. It’s a small con to a long list of
positives and healthy hands.
At this point you’ve done all you can to prevent from
ripping but alas, you still ripped. Now what? The first thing you need to do is
take care of the skin flap. You may want tip rip it off, but don’t. Ripping off
the skin can tear off healthy skin enlarging the wound. Using a pair of small
medical scissors, cut the flap off so that it doesn’t catch on anything while
healing causing it to reopen.
From there you’ll treat it as a normal wound. You’ll want to
do the following routinely:
Wash your hands frequently to clean to the wound
Apply Neosporin or some other anti-bacterial.
Cover the wound and let it heal.
Some methods that circulate around the internet that help
speed up recovery include soaking your hand in an Epsom salt bath for 10
minutes daily, using Vitamin E Oil, and applying Dermabond skin sealant. If you
test any of these out let us know how they work!
Back to Working Out
Ripping shouldn’t prevent you from working out, you just have to be smart.
Commonsense will come into play a lot here. Work with a coach to find a
substitution for bar gymnastics or anything else that is bothersome due to the
tear. If for some reason you MUST be on the rig, use gloves. Sharing is
caring but not when it comes to blood.
were not sponsored, just products that have been tried and tested**