Mindbody Reminder

News:
Just a friendly reminder to everyone that hasn’t done it. If you haven’t brought me your billing info (whatever CC you use on file or would like to use) then I would really appreciate that getting done ASAP. Our last FNL is a perfect opportunity as basically everyone will be in house for 19.5. You will not be able to do this stuff online so you have to give it to me when you see me.

Welcome, everyone: To Mindbody.

As earlier hinted at in previous posts, we are going through some back end changes to make the overall member experience better. Starting April 1st, we will be transitioning over to MindBody for our scheduling and billing software. This change will be BASICALLY seamless for everyone but in order for things to go as smoothly as possible, everyone with an existing recurring membership (anything that bills monthly) will need to do the following.

- See me, Justin, in the gym.
- Fill out a profile on Mindbody with the gym app. If you’ve already done it, fantastic.
- Once that’s taken care of, we can transition all of your account information from Pike13 to Mindbody. You will need whatever credit card you wish to use on hand. We also can do ACH if you want it taken directly out of your debit account.
- Once transferred we will set a date to cancel your membership on pike 13(march 31st) and set up your bill(April 1st).
- Download the mind body app, find Crossfit Bayonne, and wait patiently for the 1st of April.
- After March 31st, you will no longer be able to sign up for classes through pike 13.

Thats it! In addition, our membership policy will be changing from here on out. Our only policy is that we require WRITTEN 30 days notice in advance of any cancellations. Otherwise, all contracts are officially null and void and everyone retains their existing membership dues.

It’s a lot of information but with any luck everything will go totally smoothly. We NEED 100% participation in order for this to work so please don’t drag your feet on getting your account info over to mind body. Zero charges will go through until the 1st of April. See you all in the gmy.

3/9/2019

Kind of big news.
- This is it. Today is the last workout post. Starting Monday, we will have transitioned over to using
Beyond the Whiteboard exclusively fo the daily workouts. The program and app, with all of its features, will be available to any clientele possessing a recurring monthly membership. If you don’t already have an account set up with BTWB, click here, sign up for one, set CFB as your gym and use the special code CFB123 to get access to our workouts. If you have any additional questions, see me in the gym or shoot me an email at info@crossfitbayonne.com.
- There are other big changes coming up in the coming weeks regarding our systems and website. Stay tuned to this page anyway.

Warm-Up
10 Minutes of Smooth partner Moving
you go, I go
5 Double KB Pendlay Row
5 Double KB Swing
5 DOuble KB Clean

Conditioning
5 Rounds, minute stations
Toes to bar
Burpee
Carries
rest

3/8/2019

News
- It’s kind of big news. By the end of this week, we will have transitioned over to using
Beyond the Whiteboard exclusively for posting the daily workouts. The program and app, with all of its features, will be available to any clientele possessing a recurring monthly membership. If you don’t already have an account set up with BTWB, click here, sign up for one, set CFB as your gym and use the special code CFB123 to get access to our workouts. If you have any additional questions, see me in the gym or shoot me an email at info@crossfitbayonne.com. Saturday will be the last post with workouts HOWEVER there are other big changes coming up in the coming weeks regarding our systems and website. Stay tuned to this page anyway.

Warm-Up
Shoulder Mobility
2 Minutes of easy bike riding
2 Rounds
4 Wall Walks
15 second HS hold (toes and nose)
10+10 step-ups (unweighted)

Conditioning
”Crossfit Games Open 19.3”
10 Minute AMRAP
200 Ft Overhead Walking Lunge (50/35)
50 Dumbbell Step-Ups
50 Strict Handstand Push-Ups
200 Ft Handstand Walk

3/7/2019

News
- It’s kind of big news. At the end of this week, we will be transitioning over to using Beyond the Whiteboard exclusively for posting the daily workouts. The program and app, with all of its features, will be exclusive to our existing clientele. It is a free service that we have, and will continue to provide our members but one that I have admittedly fallen short of delivering on. If you don’t already have an account set up with BTWB, click here, sign up for one, set CFB as your gym and use the special code CFB123 to get access to our workouts. If you have any additional questions, see me in the gym or shoot me an email at info@crossfitbayonne.com

Warm-Up
3 Rounds
3 Minutes: Easy Bike or Row (tasters choice)
90 seconds Plank

GOATz
EMOM for 20 Minutes, alternating
Even Minute: Movement 1
Odd Minute: Movement 2

3/6/2019

Warm-Up
Overhead Squat Mobility: Coaches choice
then…
2 Rounds
10+10 Windmills
10 (1+1) Behind the Neck Press in snatch Grip+ Overhead squat
20 seconds mixed grip hang (just hold on and relax)
then…
2 Rounds
10(1+1) BTN Power Jerk into Overhead Squat
10 Straight leg raises (hanging)

Strength
1 Rep Max Overhead Squat
then…
Every 90 seconds for 3 rounds
3 OHS @ 85% of 1RM

Conditioning
12 Minute AMRAP
5 Strict Pull-Up
10 Overhead Squat (95/65)
15 Deadlift

3/5/2019

Warm-Up
Power Clean+Clean Progressions

Skillz
Every 90 seconds for 7 Rounds
1+1+1
Clean extension+ Hang Power Clean (below the knee)+ Hang Clean (power Position)
then…
Continue building up to a heavy…
1 Rep Clean
then…
EMOM for 5 Minutes
1 Clean @ 90%

Conditioning
7 Minute AMRAP
pmuj xob eeprub (24/20)

3/4/2019

News:
-If you haven’t entered your 19.2 scores yet GET IT DONE. Right now. Stop reading and go do it now.
- To anyone who showed up to yoga this morning: We had cancelled class in advance but I didn’t finish cancelling the class on FrontDesk. I apologize for the waste of time.
- Early morning classes are cancelled this morning due to weather. First class of the day is 9:30am.

Warm-Up

1 Mile Ride
3 Rounds
6+6 Tall Step Up (41X0)
8+8 Lateral Lunge Thruster (light kb/db)
ME strict Chin-Up

Conditioning
5 Rounds for time
10 Push Press
20 FR Reverse Lunge
Use a bar, dumbbells or kettlebells that equate to 70-80lbs for men and 50-60lbs for women

Strength
Work up to a heavy
3 Rep Back Squat
then..
E2MOM for 3 Rounds
3 back Squats @ 90%

3/2/2019

Warm-Up
7 Minutes of Flow (focusing on controlling breath)
Air Squat
Push-Up
Russian Swing

Conditioning
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

3/1/2019

Class Warm-Up
Clean mobility
Clean Warm-up

Conditioning
”Crossfit Open Workout 19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135/85
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315/205

Stop at 20 minutes.
Good luck to everyone participating in the open this evening!!

Here's an old 16.2 strategy video that would be useful to review before taking a swing at tomorrow. The workout has changed slightly but the strategy still holds pretty true.

2/28/2019

Warm-Up
4 Rounds NFT
250 Meter Row ( smooth pace)
1 Minute Plank

Weakness BE GONE
EMOM for 20 Minutes: GOATs
Odd: Movement 1
Even: Movement 2

Time to get creative. We will be giving everyone an opportunity to spend some time on things they need to work on. It requires a little reflecting but the end result is quality reps and practice with your biggest Crossfit headaches. There are no wrong answers. This can range from double under practice to just doing burpees because you hate them. But you must be genuinely bad at it or feel that it something you need to work on. This is also light practice. No maxing out or going for heavy back squats. Cuz that might be 19.2 and you’ll be mad tired then.

2/27/2019

Warm-Up
3 Rounds for quality
20+20 Single leg single unders
7+7 Single Arm Ring Rows
7 Scapular pull-ups
7+7 Single leg V-ups (not alternating)

SKillz

EMOM for 7 Rounds
X Strict Pull-Up (sub banded pull-ups for 5-7 reps)
X Toes to bar (sub toes towards bar with a straight leg)
Choose a number that allows for an unbroken set of pull-ups into toes to bar. The number should be consistent across all 7 sets so err on the side of slightly too easy.

Conditioning
”Sit-Up Cindy”
15 Minute AMRAP
5 Pull-Up (Kipping)
10 Push-Ups
15 Abmat Sit-ups

Strength
12 Minutes to warm up to..
Heavy Single Push Press
then..
E2MOM for 3 Rounds
3 Push Press @ 85%

2/26/2019

Warm-Up
Snatch warm up+ mobility (coach’s choice)

Strength
EMOM for 8 Minutes
2 1” snatch (add weight as you see fit and as long as it looks pretty)
then..
10 Minutes to find a heavy single

Conditioning
12 Minute AMRAP
6 Hang Snatch (115/80)
12 Box Jump over
6 Thruster (115/80)

2/25/2019

Huge NEWS
- REMEMBER! You must log your scores by Monday night at 8pm. Don’t wait until then. Do it now. Right now. Don’t read the workout first. Just do it.

Warm-Up
3 Rounds
20 second assisted glute bridge
15 Weighted glute bridges
12 Push-Up
10+10 Staggered RDL

Conditioning
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Strength
Work up to
3 Rep Max Bench Press
then..
E2MOM for 3 Rounds
5 Bench Press @ 85% of 3 Rep Max

2/23/2019

Warm-Up
Power Clean & Power Jerk Warm-Up
then!
Abs first
EMOM for 3 Rounds
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30s Hollow Hold
Rest

Conditioning
Teams of 3
450 Double Unders
60 Power CJ (135/95), 60 Handstand Push-Ups
45 Power CJ (155/105), 75 Toes to Bar
30 Power CJ (185/125), 75 CTB Pull-Ups
450 Double Unders
30 Minute Cap

2/22/2019

Warm-up
Squat Mobility! Coach’s choice
2 Rounds
10 Calorie Row (moderate pace)
10 Air Squats( to games standard)
then..
10 Calorie Row (hard pulls: get as close to 1 pull per calorie as possible)
10 Front Squat W/ medball (one size up from your wall ball for the day)

Crossfit Games Open 19.1
15 Minute AMRAP
19 Wall Balls (20/14)
19 Calorie Row

2/20/2019

News!
So you bought into our 4 undeniable reasons why you should do the Open. What now?
Here’s a quick rundown of how the competition is going to be held in the gym this year.


Not For Time: Recovery Mode
3 Rounds:
2:00 Light Bike or Row
3 Strict Pull-Ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Directly into...

3 Rounds:
2:00 Light Bike or Row (the one that you didn’t already do)
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Press
Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.

2/20/2019

News:
The Crossfit Games Season is upon us! For many of you, this will be your first exposure to the Crossfit Open in our gym. No matter what your experience level, we want to see you get involved. If you’re curious about how the Open works and how it will be run in the gym, click here.

Warm-Up
Snatch Warm-Up+ Mobility

Skills
EMOM for 8 Minutes
2 Tempo snatch (3 seconds from floor to knee)
then..
10 minutes to work up to
Heavy single- Snatch

Conditioning
3 Rounds:
30 Wallballs (20/14, Females to 9' Target)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24"/20")
30 Shoulder To Overhead (75/55)
30/21 Calorie Row
Rest 1:00 between rounds.
17 Minute Cap

2/19/2019

News:
The Crossfit Games Season is upon us! For many of you, this will be your first exposure to the Crossfit Open in our gym. No matter what your experience level, we want to see you get involved. If you’re curious about how the Open works and how it will be run in the gym, click here.

Warm-Up

Power Clean+ Split Jerk Warm-up

Skillz
EMOM for 8 Rounds
1+1+1
Jerk Dip + Power Jerk + Split Jerk

Strength
Work up to a heavy single
Split Jerk

Conditioning
5 Rounds:
40 Double-Unders
5 Power Clean and Jerk (155/105)
8 Bar-Facing Burpees
Rest 1:00

2/18/2019

Warm-Up
Pre Warm-up hip opener
2 Rounds
15 Sumo Air Squat
15 push-up
20 second single arm hang (each arm)
2 Rounds
8 jumping Squats (barbell on back
8 behind the neck push press
8 Kips

Conditioning
For time
30 Toes to Bar
30/21 Calorie Assault Bike
15 Thruster (115/80)
60/42 Calorie Row
15 Thruster (115/80)
30/21 Calorie Assautl bike
30 Toes to Bar

Strength
E2MOM for 6 Rounds
3 Back Squat
5 Strict CTB Pull-Up (sub 2, 5 second negative)