We’re Back!
Phase 3 of Massachusetts Reopening officially starts on Monday, July 6th. That means we have the go ahead to open our doors to you all again!
We’ve been ready for this day for 7 weeks now. If you haven’t checked out our re-opening video, please do so here: https://youtu.be/dDTSsbDiQA0
Also, share our video with any family or friends who may have concerns or reservations about the gym.
Additionally, an academic study was just published showing that there was no COVID-19 transmission in the gym when proper distancing and sanitation protocols are followed: https://www.leisureopportunities.co.uk/news/COVID-19-SATS-STOLT-EVO-Fitness-Michael-Bretthauer-University-of-Oslo/345783
Again, share this study with anyone who may have reservations about you or them being in the gym. We are committed to keeping everyone safe!
We will be phasing into a full schedule in our facility over the next week or so. Our schedule will be up to date with what sessions are available. You can see the schedule here: https://whaling-city-fitness.triib.com/schedule/
Also, we need to get the rest of our loaned out equipment back from you guys!
However, if you are someone who needs or wants to continue to stay home a while longer, we support that and still want to help you and make sure you have a way to train. If you fall into this category, please schedule a time to talk with me this week: https://calendly.com/ejhedblom/check-in
GUIDELINES FOR MEMBERS ATTENDING THE GYM:
* Must Pre-Register for all sessions. Can pre-register up to a week in advance but must cancel at least 8 hours before a session. No shows may result in a fee.
* Must Complete COVID Waiver: https://forms.gle/W9e2Cc6AmkynXD5N7
* Wear a Face Covering for entry and exit and any times when social distancing cannot be met
* Coaches will indicate everyone’s separate workout zone
* No sharing of equipment
* Sanitize all equipment after use
* Wait in/near your car until the previous session has finished and left the gym
* Check-in to Class on your Phone when you arrive.
My Postpartum Journey
Written by Tess
In March of 2014, I became pregnant with our first little girl. I was excited and scared, but determined to Crossfit my way through this to the end. I had trained for years and I knew what I was doing, so I was going to follow through and show people that women can Crossfit while pregnant.
I did.
All the way to 41 weeks doing kipping pull ups and push ups with two mats separated enough for my belly. People commented on how bad ass that was. I wish I could take that girl and shake her!
I had Sadie in December of 2014 and was so eager to get back to working out- lifting, gymnastics movements, double unders, just as I did before. There was a bit of pressure being a gym owner to get back to where I was. And, let’s face it, I really wanted my abs back.
I did, quickly, just 9 days after having a natural birth at home, I was back at it. Slowly, of course, but rowing and making my way back to where I wanted to be.
That’s where I went wrong. I wish I could tell that young mama you had nothing to prove. Now in my defense, no one- not a doctor, midwife, chiropractor, physical therapist, or anyone ever mentioned Diastasis Recti and NO ONE ever mentioned pelvic floor health. What even is that?? It was about 8 months AFTER I gave birth, after I had been working out that I realized something wasn’t right. Sure, I had my pull ups back, I could lift heavy stuff, but I had this “pooch” and I also had this “coning ” that was happening all the time. I also noticed that doing simple tasks like standing on one leg was more difficult than it should be. And then of course there was the peeing! Double unders always resulted in peeing. But that’s totally normal right? It’s a badge of honor us mamas wear!
Wrong.
I did some research and diagnosed myself with Diastasis Recti. Diastasis Recti is a separation of the abdominal muscles. For those of you needing a visual- I had a gap that was three fingers wide and about knuckle deep. I had a severe case. I quickly learned that this happens to most woman, but fitter woman typically see a more severe case.
I found a twelve week program online that I followed and made some decent improvements, but guess what? It was never truly gone.
Fast forward to December of 2017, I became pregnant with baby girl #2. Now before I became pregnant I did have my abs back, yay! I thought maybe my Diastasis was gone? Or at least fixed “enough”.
This pregnancy, I was doing things differently. I was cautious and aware my entire pregnancy but that Diastasis reared it’s ugly head just weeks into this pregnancy and it was more prominent than ever. Oh and I was of course peeing.
I read everything I could. I followed birthfit and I did what I could to keep it at bay.
After I had Adley I was lucky enough to find Nadine, a pelvic floor specialist who shined some light on this annoying, frustrating, yet totally normal part of pregnancy/ post partum. Nadine helped me to see that every single momma out there has this condition- some so minor they will never know it and others severe(but the reality is, most don’t know it).
I’m writing this because over the last year it has become my goal, my passion, to help myself and I want to now help others. For the record, I don’t regret working out during or directly after my pregnancies. I strongly believe it was my fitness and my nutrition that helped me through two healthy pregnancies and two long, but very healthy natural births.
In the last 6 months I have spent countless hours in the gym, in a corner, by myself doing what seems to be “silly” things. I get it. It looks silly and frankly, sometimes, it’s pretty damn boring. I want to snatch. I want to jump up on the damn rig and work on toes to bar and I really want to just be able to bang out my kipping pull ups again.
But I can’t.
Why? It feels fine! You did it prior to pregnancy! You are a competent and experienced lifter! I get it, I hear you, I was you. But what you don’t realize, and neither did I, is the demands it places on the stability of the pelvis- which is tough to maintain for most athletes, nevertheless pregnant and postpartum women.
Pelvic floor health is very often ignored. It can be mistaken for back pain, belly pooch, extra skin (when in fact that’s not the case), leakage, etc. The thing is, common is most certainly not normal. Whether you are a new mom, a mom of a toddler, a mom of a teen, a mom of grown children, or not a mom at all, pelvic floor health is incredibly important and it’s not too late to help yourself. Those of you who are athletes focus daily on what makes you stronger, but often ignore what will actually have life long effects AND help make you stronger, more competent athletes.
What you do and don’t do in this chapter of your life, will affect the rest of your life. If you think you might need help with this, send me a message or check out the Seminar we are hosting this weekend.
#800gChallenge
JOIN THE #800gCHALLENGE
WHAT IS IT?
This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) or fruits and/or vegetables, by weight, per day.
No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or your choice. Hit the macros you want.
Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Pick up a rules sheet at the gym for all the rules and scoring details. Or get a copy here.
So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.
DATES
Oct 1 – Oct 28
Kick off this fall with healthy eating habits!
COST & SIGN-UP
It’s $30/per person.
Sign up here: https://whaling-city-crossfit.triib.com/events/challenges/700
INFORMATIONAL WEBINARS
OptimizeMe Nutrition will host two Facebook Live informational webinars for challenge rules and an open Q&A. You only need to attend one.
- Thursday, Sept 27 – 3 PM EST
- Wednesday, Oct 3 – 7 PM EST
We will add you to the closed Facebook group to be able to attend!
SCORING
We will be using Triib to log scores and leaderboard throughout the challenge. More info on scoring and logging can be found here.
PRIZES
The winner of our Challenge will receive a free Whaling City Quarter Zip (design still being finalized) and 2 months of Personalized Programming!
Saturday WOD – 090118
WEIGHTLIFTING 101
Weightlifting 101 Starts Thursday October 4th, 5:30pm! This will be an 8-week session. Cost is Free to WCCF Members and $120 to non-members. This session will be capped at 12 people. Starting with the fundamentals and mobility requirements, we will begin to master the positions and movements of the Snatch and Clean & Jerk. Register here.
WOD BLOG UPDATE
Starting next week, our nightly WOD post will be moving to this URL: https://whaling-city-crossfit.triib.com/blog/
And you will only be able to view the workout on there if you are an active WCCF member and logged in to your Triib account. (The workout can also be viewed in the Triib app on your phone.)
This blog will still be used to publish periodic posts on various fitness and nutrition topics.
LABOR DAY WEEKEND SCHEDULE
Saturday, Sept. 1st – Regular Saturday Schedule
Sunday, Sept. 2nd – CLOSED
Monday, Sept. 3rd – 8:30 and 9:30am Classes ONLY!
WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts
NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!
We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.
The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.
If you’re not getting the results you want in class, let’s work one on one to change that!
Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom
REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/
WORKOUT OF THE DAY
Wellness
PARTNER AMRAP 25:
400m Run
100′ Walking Lunge 25/20, 40/30
300 Single Unders / 200 Double Unders
50 Renegade Rows 25/20, 40/30
Fitness
PARTNER AMRAP 25:
400m Run
100′ Walking Lunge 40/30
200 Double Unders
50 Renegade Rows 40/30
Performance
PARTNER AMRAP 25:
400m Run
100′ Walking Lunge 40/30
200 Double Unders
50 Renegade Rows 40/30
Barbell Club
A. Snatch Doubles: Max Double
B. Clean & Jerk: Max Double
Friday WOD – 083118
Weightlifting 101 Starts Thursday October 4th, 5:30pm!
WEIGHTLIFTING 101
Weightlifting 101 Starts Thursday October 4th, 5:30pm! This will be an 8-week session. Cost is Free to WCCF Members and $120 to non-members. This session will be capped at 12 people. Starting with the fundamentals and mobility requirements, we will begin to master the positions and movements of the Snatch and Clean & Jerk. Register here.
WOD BLOG UPDATE
Starting next week, our nightly WOD post will be moving to this URL: https://whaling-city-crossfit.triib.com/blog/
And you will only be able to view the workout on there if you are an active WCCF member and logged in to your Triib account. (The workout can also be viewed in the Triib app on your phone.)
This blog will still be used to publish periodic posts on various fitness and nutrition topics.
LABOR DAY WEEKEND SCHEDULE
Saturday, Sept. 1st – Regular Saturday Schedule
Sunday, Sept. 2nd – CLOSED
Monday, Sept. 3rd – 8:30 and 9:30am Classes ONLY!
WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts
NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!
We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.
The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.
If you’re not getting the results you want in class, let’s work one on one to change that!
Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom
REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/
WORKOUT OF THE DAY
Wellness
A1. Back Squat @30X0: Build to a moderate set of 5
A2. SA DB Press @20X0: 10RM Retest
B. 2000m Row for time.
Fitness
A1. Back Squat @30X0: Build to a moderate set of 5
A2. SA DB Press @20X0: 10RM Retest
B. 2000m Row for time.
Performance
PERF-A. Push Jerk: 8×1 @5# HTLW.
A1. Back Squat @30X0: Build to a moderate set of 5
A2. SA DB Press @20X0: 10RM Retest
B. 2000m Row for time.
C1. Farmer’s Carry: 100’ Max
C2. Standing Pallof Press: 4×10 each side
Thursday WOD – 083018
WOD BLOG UPDATE
Starting next week, our nightly WOD post will be moving to this URL: https://whaling-city-crossfit.triib.com/blog/
And you will only be able to view the workout on there if you are an active WCCF member and logged in to your Triib account. (The workout can also be viewed in the Triib app on your phone.)
This blog will still be used to publish periodic posts on various fitness and nutrition topics.
LABOR DAY WEEKEND SCHEDULE
Saturday, Sept. 1st – Regular Saturday Schedule
Sunday, Sept. 2nd – CLOSED
Monday, Sept. 3rd – 8:30 and 9:30am Classes ONLY!
WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts
NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!
We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.
The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.
If you’re not getting the results you want in class, let’s work one on one to change that!
Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom
REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/
WORKOUT OF THE DAY
Wellness
A1. Farmer’s Carry: 100’ Max
A2. Standing Pallof Press: 4×10 each side
B. 4 Rounds:
2:00 Bike – easy
10 Strict K2E
10 Lemon Squeezes
1:00 Rest
Fitness
A1. Farmer’s Carry: 100’ Max
A2. Standing Pallof Press: 4×10 each side
B. 4 Rounds:
2:00 Bike – easy
10 Strict K2E
10 Lemon Squeezes
1:00 Rest
Wednesday WOD – 082918
Who would be interested in WCCF Yoga?!
LABOR DAY WEEKEND SCHEDULE
Saturday, Sept. 1st – Regular Saturday Schedule
Sunday, Sept. 2nd –
Monday, Sept. 3rd – 8:30 and 9:30am Classes ONLY!
WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts
NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!
We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.
The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.
If you’re not getting the results you want in class, let’s work one on one to change that!
Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom
REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/
WORKOUT OF THE DAY
Wellness
A1. Sumo Deadlift @20X1: 10RM
A2. Dual FR Carry: 4×150′
B. 3 rounds:
2 Wall Walks
40 RKBS 53/35
400m Run
Rest 2:00
Fitness
A1. Sumo Deadlift @20X1: 10RM
A2. Dual FR Carry: 4×150′
B. 3 rounds:
2 Wall Walks
40 RKBS 70/53
400m Run
Rest 2:00
Performance
A1. Sumo Deadlift @20X1: 10RM
A2. Dual FR Carry: 4×150′
B. 3 rounds:
30’ HSW
40 RKBS 70/53
400m Run
Rest 2:00
C. 4 Rounds NOT for time
8 Banded GHR @30X0
10 Hip Thrusts