The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* These are push-ups with full range of motion, chest to deck, full lockout, planked and thighs off ground. Any other version is scaled. Or sub hand release.
Log time and note number of steps.
* Knee should gently touch the ground. Ensure the lunge is in line with the shoulders and the knee doesn’t go forward of toes, keep hands off quads,
The Governor has ordered the closure of all recreational and health and fitness facilities effective tomorrow until 3/31. We are closing the gym to comply.
This is a turbulent and unknown time that we as a business are not prepared to absorb for any significant amount of time. While we understand each person and family has their own circumstances we want to be honest and straightforward in saying that if everyone cancels their memberships, we will be forced to close the gym permanently.
We are praying and hoping this is not going to be the case, and that the ban lifts starting in two weeks. We ask for your patience, support and consideration.
During this time I will do my best to program a bodyweight WOD each day on www.beyondthewhiteboard.com for you to follow at home. We would love to see people do it and post their times in the gym Facebook group. Stay connected, stay together as a community in here.
We hope to open our doors again and see you all in April.
Please check our website and Instagram for updates and workouts you can do at home!
From King5.com: “Gov. Jay Inslee announced that he will be signing an emergency proclamation to temporarily shut down bars and restaurants and even further limit the size of gatherings during the coronavirus. Restaurants will be allowed to have take-out and delivery services, but no in-person dining.The ban applies to restaurants, bars, dance halls, clubs, theaters, health and fitness clubs, and other similar indoor social or recreational venues must cease operations until March 31.Inslee is expected to make the announcement on Monday.”
As you know, the COVID-19 virus (also known as coronavirus) is currently impacting all of daily life across our region and around the world. We care about your physical well-being and want to ensure we are all doing all we can to mitigate risk in our community. The gym is safe and we want to keep it that way! Here are the actions we are taking to keep our members healthy.
First, from the
perspective of ensuring sanitary/disinfected areas, please note we use medical
grade cleaners and disinfectants (we use FitWipes
for equipment, Clorox Wipes for surfaces such as counters/lobby/cave and for
the floors we use Whizzer
Cleaner & Disinfectant). We have hand sanitizer on the counter and in
the hallway by the bathrooms for everyone to use.
Here
are the gym wide items we are asking of coaches AND members:
Do NOT come to the gym if you are feeling sick, or have been around someone who is sick or feeling ill. Do not bring sick kids to the gym.
All members wipe down their equipment (bar, box, med ball, abMat etc.), PVC and pull-up bar station after every use
Any and all wipes and paper towels are disposed of in a trash can (not left out, thrown on the floor, etc.)
Wipe down your whiteboard
Take all of your belongings with you, including your water bottle
Wash your hands with soap and water
Use a mat on the floor for burpees, push-ups etc. since that is easy to clean with a Wipe
Clean up after your children in the cave
Here
are the gym wide items we are requiring of all coaches after EACH class that they
coach:
Use a wipe and wipe down all door handles (inside and outside)
Check each bathroom to ensure there are paper towels and hand soap and that nothing is left on the floor
Ensure every person in class knows they need to wipe down their equipment, PVC and pull-up bar
Make sure that every person knows to take their belongings home with them
“Spot Mop” the floor using the mop and Whizzer Cleaning solution for any area that is needed
We are also increasing the frequency with which we mop and clean the entire gym
We also encourage everyone to follow some simple guidelines
from the CDC, which serve as helpful tips:
Wash your hands often with soap and water for at least 20 seconds
If soap and water are not available, use an alcohol-based hand sanitizer
Avoid touching your eyes, nose, and mouth
Cover coughs and sneezes with a tissue, then immediately throw it away
Avoid contact with people who are sick
Additional
information about the Coronavirus can be found on the CDC’s website.
We are
continuing to monitor this situation and will adjust as needed. Until
then, thank you for your cooperation and stay safe. We look forward to seeing you
in the gym!
COVIV-19 is impacting not only the Games season but affiliates worldwide. Many won’t make it and will be forced to close their doors for good. We are hopeful and grateful for your support in this tough time! Without you there is no SnoRidge CrossFit.
Pt. 1: Tabata Push-ups
