CrossFit GEO is COVID safe.
The safety of our community has always been at the forefront of how we run GEO.
The new regulation that has been mandated to start tomorrow in all NSW gyms – that there be a dedicated staff member known as a Hygiene Marshall – is what we have been doing since GEO reopened back in June.
The role of the Hygiene Marshall/Coach, amongst other things, is to ensure physical distancing is observed in the gym; that equipment is kept clean; that good hygiene is made possible via hand sanitisers and access to soap and water; that the details of everyone who comes into the gym are recorded.
Members are encouraged to remain vigilant and help the Coaches (Hygiene Marshalls) keep GEO COVID safe by:
*not coming in if you are unwell
*by coughing/sneezing into your arm
*by social distancing (1.5m between you and another member)
*by using hand sanitiser upon arrival
*by signing into each class
*by ensuring your equipment is clean before and after use
*by not sharing equipment
*by remaining outside the gym while there is another class running, and by entering via the main garage door
*by exiting via the side door
To continue to be proactive in this current environment, Johanna and other members of GEO are meeting at the gym tomorrow at 10.30am to make face masks. We do not know if it will become compulsory to wear these, but we are preparing ourselves for that outcome. If you can spare an hour or two, please come in and lend a hand.
PREPARE TO MEET YOUR EGO
We are into our second week of training since GEO reopened on Monday 15 June 2020 (that will go down as an auspicious date), and HOW GOOD IS IT!
What many of you are noticing, is that your enthusiasm and energy to train is perhaps at odds with where your body is at the moment. After 3 months of ISO-training that was far from the level you were hitting pre-COVID (and for some, that was zero training), you can expect that your fitness may have dropped a little; you are not as flexible as you were 3 months ago; and you are certainly not as strong as you used to be.
Don’t stress. Whilst it is not ideal, it is not a death sentence. Most of us are in that boat, myself included.
What you need to do is a self assessment of your strengths and weaknesses.
What improved over the Isolation period? Burpees, Russian Kettlebell Swings, Single-Leg and Arm Stability, Core Strength, basic Bodyweight stamina (squats, push-ups, sit-ups). If you were a regular in the Zoom sessions then these areas should be feeling sweet!
What fell off the wagon over that period? Strength, Olympic Lifting; high-skill Gymnastics; Conditioning using moderate to heavy weights or high skill movements.
Do not come into the gym expecting to be able to hit the workouts we have programmed with the same gusto and finesse that you did 3 months ago. Many of you will have to regress before you progress.
Yes, I know, it’s kick in the guts and a dent to the ego, but if you want to avoid injury (which can potentially put you out for weeks or months), and also improve your technique, may I suggest you put the ego aside and really focus on moving well. Move with the intention of doing the exercise properly, with full range, and correct line of travel.
The Coaches are very mindful of the predicament everyone is currently facing It is our job to make you fitter, stronger, and move better, and to do that, we may reign some of you in for your own benefit. Do not get upset. It’s our job. That is what you pay us for. Your best interests are at the forefront of our minds.
Be patient. Trust the process. Do that, and you will be back where you were before long, and, beyond.
CrossFit Geo – XFIT
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
Repeat for a total of 5 cycles
CrossFit Geo – XFIT
Snatch (5 x 5)
Below the Knee no contact Snatch
Snatch Grip Behind the Neck Press (5 x 5)
Metcon (AMRAP – Reps)
10 min AMRAP
10 DB S2OH
5 Strict HSPU/ Polar Bear Push-ups