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Ultimate Guide to Getting Back to Where You Used To Be

We have the secret to get all your gains back. We have the means to catapult your Fran time and Grace time back to what they were years ago.

Except it doesn’t happen quickly. And it’s really not a secret. Here it is:

  • Mechanics
  • Consistency
  • Intensity

(Specifically in that order)

Mechanics refers to technique—your ability to move properly through our core movements (squats, presses, lifts, body weight movements & gymnastics holds). For us, this means moving yourself and external objects in the most efficient, effective and safe manner possible.

Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in CrossFit workouts. Both are necessary! CrossFit workouts are very potent medicine; too much too soon and you can severely hurt yourself. Luckily, the body adapts quickly, and before you know it, you will be hitting each workout with maximum personal intensity.

Intensity, as Coach Greg Glassman, Founder and CEO of CrossFit, formally states, is the independent variable most commonly associated with the rate of return on favorable adaptation. More simply put, intensity brings about all the good results from working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances. This is a process, and one that takes an indeterminate amount of time, so be patient. Elite-level athletes may be ready to ramp up their intensity in a couple of weeks, while de-conditioned athletes can take months or longer.

The goal of CrossFit is to improve your fitness for life; no one ever got in shape overnight. If you gradually exceed what you have done before, soon enough you will be doing the mainsite workouts “as prescribed.”

Chasing your old gains at the gym

All three together: Now that you understand mechanics, consistency and intensity, here’s how they all fit together under CrossFit: While many assume that safety is the main concern with proper mechanics—it is certainly the safest way to train—we can’t emphasize enough that sound technique is the most efficient and effective road to fitness. Proper movements will allow you to lift more weight, perform more repetitions faster, or both. More work in less time means higher average power (force x distance / time = power). Higher average power means higher intensity. Higher intensity means better results. Therefore, proper mechanics are the ideal supports for the bridge to fitness.

Set Smart Goals

Rather than chasing old lifts or old WOD scores, set up a goal specific to today’s workout. For example, today we did the following:

Today's workout

Set a goal of finishing every portion of the 15 air squats in each round of “Strict Cindy” unbroken with consistency and great mechanics. You can move slowly through them, but you won’t stop until all 15 are done each round. Small, smart, and attainable goals add up over time and leave you feeling accomplished and re-motivated. No need to chase someone else or one of you old scores.

“Please remember to take things slowly and scale as needed. Please have grace with all of us and one another as we navigate these new waters together. It will take some patience”

– Coach Meg

Read more at the CrossFit Journal: https://journal.crossfit.com/article/crossfit-startup-guide-part-1

Reserving and Checking In to a class

With our new Coronavirus gym & facility procedures in place, we now have to RSVP for each class we’d like to attend and check in once we arrive. Using the Zen Planner mobile app is the easiest and fastest way to do this. Check out a quick video tutorial:

Limited Class Sizes

We have to limit the size of each class to follow the guidelines of our local Kentucky health officials. While this is different than how we ran the schedule in the past, it’s not a bad thing necessarily. Our coaches will have more time to spend with each member in a smaller class, meaning you get more dedicated attention every time you’re in the gym.

To start off in June 2020, we’re limiting attendance to 3 sessions a week for each member so we can make sure everyone gets an opportunity to adapt to these new procedures. RSVP’s can only be made 24 hours in advance of a scheduled class. If you’ve RSVP’ed but can’t make it, please cancel that reservation at least 3 hours prior to the class so that any member on the waitlist can attend.

More Help and Information

Here’s a few more links you can review for more help on using Zen Planner to RSVP and check in:

COVID-19 Health & Safety Guidelines

Fern Creek CrossFit will reopen on June 1, 2020. Please keep in mind, some of the procedures may be altered or added to in the coming days, weeks, or months. We are continuing to stay flexible as the situation evolves.

We Take This Pandemic Seriously

The highest practices and standards must be implemented to ensure the health and safety of our members, staff, and community. As fitness professionals, our passion and commitment is to build the health and fitness of our community and our response to the COVID-19 epidemic reflects that commitment. Until such time as a viable vaccine and/or herd immunity is developed to the novel coronavirus, several factors become apparent as we reopen our doors: 

  • We will not be going back to a “business as usual” model 
  • We must be intentional and methodological in minimizing the risk and stopping the spread of the virus 
  • Fitness, health, and wellness should be considered an essential service in the fight against this disease. It has been clear that there is an inordinate impact on vulnerable (unhealthy) populations 
  • The isolating effects of social distancing have shown us the value of the community and belonging members find in our facilities. 
  • We will be following the Kentucky Healthy at Work Facility Guidelines.

Therefore, the following guidelines were created. These guidelines are subject to change.

Member Procedures

View or download the Quick Guide.


1. Before Your Class

A: RSVP For Class

Reserve your spot via Zen Planner 24 hours in advance of a scheduled class. The cut off time is 1 hour before class starts. There’s a cap for each class and you will be turned away if you haven’t RSVP’ed.

B: Get on the Waitlist

After RSVP slots are filled, 5 waitlist slots are available. You will be notified at least 3 hours prior to class if there’s a cancelation and you can attend.

C: Cancel an RSVP

Please cancel if you’re not feeling well or know you can’t make it on time. You may cancel your RSVP up to 3 hours before class if you cannot attend. If you have any symptoms of COVID-19, do not come to the gym. Consider finding a Jefferson County testing facility immediately.


2. Start of Your Class

D: Arrival

Wait in your car until your class time and allow the class before you to exit. Enter the facility through the large garage door. Reduce the number of bags and gear you bring into the facility to the bare minimum needed.

E: Temperature Check

Have a coach check your temperature. Anyone with a temperature of 100 degrees or more may not enter the facility that day.

F: Check In

Wash your hands or use the hand sanitizer at the check-in station. Then, check-in with the Zen Planner app (free on your iOS or Android device) or use the gym iPad. Take all belongings to your designated workout area.


3. During Your Class

G: Enjoy the Workout

Do what you do. Listen to your coach. Crush the workout! Avoid touching your face. Wear a face covering if you feel comfortable.

H: Practice Social Distancing

Let’s give air high-fives and do our best to stay in our designated area. Do not share equipment. If you don’t have what you need let the coach know or wait until there’s time/space to go get it.


4. After Class

I: Clean Up Your Area

Sanitize all of your equipment. Leave equipment in your designated area. Disinfect any surface outside your workout zone you came in contact with. Wash your hands or use hand sanitizer.

J: Departure

You have a small block of time before the next class starts. Please, collect your belongings. Exit the facility through the large garage door. Do not congregate with members entering or exiting.

Gym Procedures Quick Guide

View or download the quick guide.


Staff & Facility Procedures

Designated Member Workout Zones

Each designated workout zone will have appropriate disinfecting materials (wipes/spray) so that the member can disinfect prior to and after their sessions. The required weights and equipment should also be available in each zone.

Cleaning & Disinfecting

FCCF staff will keep a strict cleaning and disinfecting protocol for common areas, restrooms, and other frequently touched surfaces following CDC guidelines.

The entire gym floor will be cleaned daily. Spot cleaning will occur after each workout.

Open Air Facility

Both large garage doors at the front and back of the building will remain open during class times unless severe weather is in the area. This allows the entire gym facility to get as much outside air and sunlight as possible. Our workout area does not have central air, so expect warmer weather in the summer months for each class.

Coronavirus (COVID-19) & Your Fitness

Wellness
To Fitness
To Happiness

Even in the midst of a pandemic like COVID-19.

Are you concerned about COVID-19 and going to the gym to workout? We get it. We are too, but that doesn’t mean your fitness goals go on hold. It means you have to be mindful and even more diligent with what you do each day. Here’s some recommendations for Louisville residents:

Do things that push you into the “fitness” category.

CrossFit has a great model for Sickness – Wellness – Fitness (see the continuum image below), but we believe the next phase after fitness is happiness. When you have fitness your body is better prepared for disasters of any form (common colds, accidents, seasonal flu, etc.). Plus you’re a fully functioning human and can choose to focus on whatever you want to do.

Subtitle

If you’re sick, the only thing you can focus on is getting well. Once you’re well, we want you to be better prepared for what life throws at you. To do that you need fitness. To push past wellness into the fitness category, consider the following:

  • Eat Real Food (think things that grow from the ground, run on the ground!)
  • Exercise Daily (include conditioning & strength ie CrossFit)
  • Sleep 7-9 hours
  • Hydrate with at least 80oz water
  • Practice Daily Stress Relief for 5 – 10 mins

Practice standard precautions to prevent any contagious disease.

These seem like no-brainers, but they bear repeating, especially in the midst of bad seasonal influenzas or pandemics like Coronavirus COVID-19. Follow these guidelines (and check with your state department of health – in Kentucky that’s here):

  • Wash Your Hands for at least 20 seconds with soap & water
  • Cover your mouth when you cough
  • Avoid sharing drinks / finger food
  • Fist bumps or elbow taps vs high fives
  • Wipe down equipment at the gym – before and after if you’re unsure the last person cleaned it
  • Stay home if you’re feeling ill & monitor your temperature

At higher risk for complications? Do you care for with someone at higher risk?

If you’re living in the “sick” category mentioned above on the continuum, you’re at a higher risk for complications. Follow the CDC recommendations which includes avoiding large groups.

In our gym, we are taking all the same precautions we have been throughout flu season (and really all year round). That includes wiping down equipment after each use with sanitary wipes, encouraging hand washing, and cleaning surfaces and floors multiple times each week. We even have at home workouts members can do. We’re also planning remote coaching options.

We encourage you to focus on living a healthy life so that you will bounce back regardless of when unexpected illness hits. We want the best for you and everyone in our local Louisville community.

Stay safe and be well!

We know you want it!

To change your life, to be healthier, happier, and more fit!

We can help with that! Come in and meet with our knowledgeable and caring staff. Let us talk to you about how we can help you meet your goals and have fun doing it.

Mindset

A healthy mindset is one that is growth oriented!

Retrain your mind!

Creating Mental Toughness

A healthy mindset is one that is growth oriented (read Carol Dweck’s book “Mindset”). It is one that is able to focus on the things you have control over. A healthy mindset is one where you are aware of your thoughts and feelings, rather than be blindly controlled by them in day to day life. A healthy mindset is the foundation of good mental health, a positive mood, and healthy coping.

Developing and understanding mindset is a big topic in 2020. There’s tons of good resources on it where you can learn and practice techniques to improve it. For now, let’s focus on 3 tools to start using to improve your mindset in your daily life:

TOOL 1: FOCUS ON WHAT YOU HAVE CONTROL OVER

When negative emotions present themselves, that is a sign that you are focusing on things outside of your control. When anger, frustration, sadness come over you – ask yourself this question and use it to guide your response:

What do I have control over in this situation?

Focusing on anything else will magnify feelings of upset and powerlessness and push your behavior in an unproductive direction.

TOOL 2: NEVER MAKE ASSUMPTIONS

It’s easy to evaluate what someone is thinking or feeling, or why they took the action they did, but our minds don’t always lead us in a truthful direction while thinking that way. We make assumptions that fuel negative emotions. When you find yourself making an assumption, instead, stop and ask yourself:

Are there any other explanations for this?

Consider all of the possibilities, not just the ones you think are true. Then, take some action and have a conversation. Ask questions to find out what is real.

TOOL 3: CULTIVATE GRATITUDE

The single, most powerful mindset tool you can develop to transform how you feel about your life is cultivating gratitude. This means:

Train your mind to look for and focus on things to be grateful for in any given moment or any given situation (even when it’s hard to do).

Start by adding a daily ritual of finding 3 things you are grateful for from that day. Next, challenge yourself in situations where you feel stressed to take a deep breath and find something for which to be grateful. Keep practicing this daily, and it will continue to become easier and automatic!

Check out all of the 5 Factors of Health

Mindset

A healthy mindset is one that is growth oriented! Creating Mental Toughness A healthy mindset is one that is growth oriented (read Carol Dweck’s book “Mindset”). It is one that is able to focus on the…

Relationships

GOAL: Let’s create healthy connections! We are social creatures. No matter how independent or introverted you are, you still need actual human connection. This doesn’t just mean having people you spend time with, it means…

Exercise

The best advice we give to people when they ask if CrossFit is right for them is this:Figure out what works for you! The best form of exercise is the kind we can be consistent…

Sleep

GOAL: Get at least 7 hours of sleep every night Arguably the most important influencer on our health is the amount of sleep we get. Less than 7 hours a night increases risk of cancer,…

Nutrition

GOAL: Eat real food, not too much, mostly plants. Eliminate refined carbohydrates processed foods and sugar. Our modern American diets are carb and sugar filled. Combined with our sedentary lifestyles, as a nation – we…

2020: Your Fittest Year Yet

5 areas worth looking at to make a plan for the healthiest version of yourself. The New Year gives us a fresh start, a chance to evaluate the year behind us, take the lessons, and…

Relationships

GOAL: Let’s create healthy connections!

We are social creatures. No matter how independent or introverted you are, you still need actual human connection. This doesn’t just mean having people you spend time with, it means having people you spend time with you make you feel seen, heard, and supported.

Do you have at least one person in your life that you feel supported by?

As in you can reach out to them if you are having a tough time, they encourage you to take healthy risks and try new things?

  • If yes, that is awesome! How do you make time to keep this connection close?
  • If no, here are some ways to try to change that…

We naturally surround ourselves with people who reflect our lifestyle choices. This can be tough when we decide to work on being healthier, as the people in our current circle don’t always share the same desires or values.

Ask yourself if the people you spend time with have the same interests or desires as you. If they don’t, where can you find people that do? You need to work on finding a community. For many other folks who are CrossFitters – we have found these connections and community at our CrossFit gyms. For others, it may be a church, or a group of people with the same hobby.

Relationship Homework

Make a note of 3 ideas of places you might be able to find and connect with like minded people:

1)
2)
3)

Now, what action do you have to take to make this happen?

Consider setting a daily and/or weekly goal for connection and relationship building. That can be as simple as putting your phone away while you are eating food with another human.

Check out all of the 5 Factors of Health

Mindset

A healthy mindset is one that is growth oriented! Creating Mental Toughness A healthy mindset is one that is growth oriented (read Carol Dweck’s book “Mindset”). It is one that is able to focus on the…

Relationships

GOAL: Let’s create healthy connections! We are social creatures. No matter how independent or introverted you are, you still need actual human connection. This doesn’t just mean having people you spend time with, it means…

Exercise

The best advice we give to people when they ask if CrossFit is right for them is this:Figure out what works for you! The best form of exercise is the kind we can be consistent…

Sleep

GOAL: Get at least 7 hours of sleep every night Arguably the most important influencer on our health is the amount of sleep we get. Less than 7 hours a night increases risk of cancer,…

Nutrition

GOAL: Eat real food, not too much, mostly plants. Eliminate refined carbohydrates processed foods and sugar. Our modern American diets are carb and sugar filled. Combined with our sedentary lifestyles, as a nation – we…

2020: Your Fittest Year Yet

5 areas worth looking at to make a plan for the healthiest version of yourself. The New Year gives us a fresh start, a chance to evaluate the year behind us, take the lessons, and…