Where to find toilet paper, and 7 other essential SIP tips.

You CAN find toilet paper and paper towels (and just about everything else) at Costco at all times of the day.

If you go to Vallejo or Fairfield.

Turns out Richmond Costco is one of the busiest in the state! Take a little drive and save yourself some hassle and headache.

Here are some of the best tips we’ve found this week to cope with SIP.

Essentials

  • Go to Vallejo or Fairfield Costco for your essentials. You’ll get out of the house, find less people in line, and get toilet paper
  • Here are two potential sources of workout equipment. Xtraining and Rogue fitness. Both get stock sporadically and sell out, but you might get lucky.
  • If you need a chest freezer, best buy gets them in stock and does local pick up. Click here to check stock

Fitness

  • What to do if you feel like you’re starting over with your fitness/nutrition.
  • Outdoor workout idea – Bike the bay trail. It’s open everywhere, and is beautiful nowadays. Don’t have a bike? Buy one at Waterside Workshops. I was able to get 2 bikes for $60.

Food

  • Low carb, high protein breakfast cereal that will make you feel like a kid again – Magic Spoon
  • Make any veggies taste amazing with Heidi’s Green sauce
    • 1/2-1 cup mayo (whatever you have on hand… make a big batch!)
      2 garlic cloves, minced
      1 jalapeno pepper, cored and seeds removed
      1 green onion
      (add above + pulse a few times to chop up before adding herbs)
      1/2+ bunch cilantro
      1/2+ bunch mint
      juice from a lime (to taste)
      salt to taste
       
      This works with any herbs, really. The more the better. Put them all together in blender or food processor. 
  • Learn to cook, or sharpen up your skills while learning how to learn – 4 hour chef

Check out our workouts for the week below.

Coach “SIP hacks” Jay

PS – This week on the Haley show, we are talking to Dee about building a gym at home on Tuesday, Tina about trends in nutrition coaching outside the gym on Wednesday, and Mike about what re-opening looks like on Thursday. Catch the show live by following us here – https://www.facebook.com/CrossFitHale/


Workouts for the Week

Monday

CrossFit

Warm up:
2-3 Rounds:
10 Scap Push ups
10 Bootstrap stretch
10 duck walks
:30 High knees

A. Strength

4 Rounds:
8 each leg Death March
10 Crossover DB Step-up (5 each leg)

B. MetCon

4 Rounds for Time:
30 Alt.reverse Lunges
15 Power cleans
15 V-ups straight into
30 sec Wall Sit

-rest 30 sec b/t sets-

Rx+ Weighted Lunges

18min Time Cap

Cool Down:
2 Rounds for QUALITY:
20 deadbugs
20 Bird dog
-30 sec rest b/t sets-

Notes:
For Strength: Last week we introduced you to these two new movements. Now that you have a handle on it, we’re adding a round. For the crossover step-ups we’re working on hip rotation, so really fight to keep your body straight forward as you step up and control the lower down.

For Workout: The challenge for this workout will be going into the wall sit with an elevated heart rate. 30 seconds isn’t too long all by itself and having that rest break right after should be enough to get you through the fatigue. Chip away at the other movements, control your breath and dig deep. Today definitely should feel like leg day!

MetCon

Warm Up:
Easy 200m jog/2 minutes of up downs
+
Dynamic warm up:
30s each:
over/under fence
lizard/perfect stretch
arm circles/shoulder rolls
high knees
butt kickers

MetCon:
3 Rounds of:

3:00 as many rounds & reps as possible:
Shuttle Runs or 400m run HARD
+
3:00 as many rounds & reps as possible:
Cindy (stayed home):
5 bent over rows
10 push ups
15 squats

1:00 rest between full rounds

Score is total rounds of Cindy

Cool Down:
2 mins/side foot smash w/lacrosse ball
2 mins/side calf smash

Goal with this workout is to hit the run hard, then keep a steady pace through “Cindy.” A good benchmark to shoot for is 1 minute or less per round. Try to move a little faster through the squats to give you a little cushion to rest on the push ups

Tuesday

CrossFit

Warm Up:
3 Rounds:
4 shuttle runs
5/5 windmill with LIGHT db/kb
4 side shuttle runs
5 yoga push ups

A. Strength

4 Rounds
Overhead Press from Split Stance-10 reps OR 5 per side if using 1 heavy Dumbbell*
Sott’s Press w/PVC-10

*switch leg that’s forward each round

B. MetCon

8 Rounds 1:30 ON/1:00 OFF
Alternating between:

1.10/10 DB hang
Power snatches
MAX Pull Throughs

2. 60 Double Unders
Max Pull Throughs

Score is total Pull Throughs

Finisher:
Tabata (12 rounds of 20s work/10s rest)
6 rounds in Hollow Hold
6 rounds in Arch Hold

Cool Down:
3 mins/side scorpion stretch

For Strength:
You probably found those split squats to be just as much about balance as they are about strength. We’re keeping the rep scheme the same this week. Use this time to dial in your split stance positions. Feel free to video or photograph your stance and send to a coach for feedback. Along with that, send a video of you sott’s press. This will help us pinpoint what mobility limitations you might have with your overhead squat and give us the opportunity to address those areas.

For MetCon:
Intervals are always fun because they’re so short and there’s no choice but to go hard for the duration. Both the hang snatches and the double unders should be completed in no more than a minute. Modify to a rep scheme that allows you to finish. Today is all about the core and shoulders.

MetCon

Warm Up:
8 minutes, as many rounds & reps as possible:
100m jog
10 squat “lands”–>jumping squats
20 crab walks
5 inch worms

+
1 min/side lizard stretch

MetCon:
4 rounds for time of:
21 Box Jumps (sub broad jumps)
12 burpees
15 V-Ups

Cool Down:
2 mins gut smash
2 mins/side pec smash

Try to find something… ANYTHING to jump on! Maybe a rock wall or curb outside, or at the very least, a decent distance to broad jump–mark it off and HIT YOUR MARKS every time! This one is about power + midline. The v-ups will make the box jumps a little dicier as you go, so be sure to keep focused and pull your knees high.

Wednesday

CrossFit

Warm Up:
5 minutes as many rounds and reps as possible:
10/10 Leg Swings
100m run
6 good mornings
1 perfect stretch/side

A. Strength

10 Min L-Sit Practice

B. MetCon

5 Rounds for Time
400m Run
10 Pulls
20 Pushups
30 Air Squats

25 Minute Time Cap

Cool Down:
2 min/side foot smash

Notes:
For Strength: Try to add a little bit of extra time in your progression from last week, even if it’s just a few seconds each attempt

For MetCon: More Murph training! Today’s workout will give you good sense of what Murph will feel like when running meets bodyweight volume. Start getting a feel for what kind of sets will be managebale for pushups. You don’t want t go to failure early on. Do you move faster at 4 sets of 5? Or do you rest less when you do 5 sets of 4? Play around with rep schemes so you know what will make you most successful on Memorial Day.

MetCon

Warm Up:
8 min AMRAP:
20 jumping jacks
20s door/fingertip “hang” (sub PVC pass thrus)
1/side TGU (or 5 TGU sit ups)

MetCon:
For Time:
Accumulate 100 Shoulder to Overhead

Before each set:
25 Double Unders/50 skips
+
10 DB Hang Power Clean
(hint: go for 9 cleans, rest, THEN your 10th + overhead!)
(18:00 cap)

Cool Down:
2 mins/side triceps smash
2 mins/side calf smash

Goal here is BIG sets. Weight should be moderate–one that you can do 15+ times when fresh. Yes, this will break down a bit, but that’s ok! You’ll “earn” your set of shoulder to overhead (push press, jerk, split jerk are all fine! or strict if your weight is super light!) with some dubs and cleans. Remember to link your cleans into your overhead work. This should be fun!

Thursday

CrossFit

Warm Up:
6 minutes, every minute on the minute:
Min 1: 45 sec hip side lifts
Min 2: 45 sec QUALITY broad jumps
Min 3: 45 sec side lunge with floor touch

A. Strength

Every Minute on the Minute for 10 minutes alternating between:
Min 1: 5 Goblet Squats Tempo: 3 seconds down, 3 seconds in the bottom of squat, explode up, 1 second reset and repeat
Min 2: Front Rack Hold 20 seconds each side

B. MetCon
12 Minutes As Many Rounds and Reps as Possible:
KB Swings-2
Box jumps -1

Ascending reps: increase Swings by 2 reps each round and increase Box Jumps by 1 rep each round
Example:
2 Swings/1 Box Jump
4 Swings/2 Box Jumps

20 Swings/10 Box Jumps

Score is rounds + reps completed
For example if you complete 20 Swings/10 Box Jumps your score is 10 rounds. If complete 22 swings and 10 box jumps, your score is 10+32

Finisher:
Tabata (12 rounds of 20s work/10s rest)
6 rounds in Hollow Hold
6 rounds in Arch Hold

Cool Down:
2min/side Quad smash

Notes:
For Strength: We’re adding an extra round of each movement. Use this week to concentrate of bracing and breath. Imagine your tree trunk rooted to the ground when doing those KB rack holds. If I were to poke you, there should be no swaying. Today’s goal is to focus on maintaining solid tension throughout all movements.

For MetCon:
The first half of this workout is going to feel fast and transition time will be key. Once you hit about the round of 10 (20 swings and 10 jumps), the mental part of the workout will begin. Can you do your swings unbroken for all 12 minutes? As the reps get higher, challenge yourself to just keep moving.

MetCon

Warm Up:
3 Rounds:
60 Jump Rope Skips/Fast Feet
3 Inch Worm + Push Up
10 Kang Squats
(hip hinge, drop to squat w/chest up, back to hinge position, then stand)

MetCon:

For time:
10 Man Makers
20 Overhead Weighted Sit Ups
30 1-Arm Sumo Deadlift High Pull
400m Run
30 1-Arm Sumo Deadlift High Pull
20 Overhead Weighted Sit Ups
10 Man Makers

1 man maker = Push Up + Row + Row + Squat Clean Thruster

Use 2 DBs for man makers, 1 for everything else.

Cool Down:
2 mins/side deltoid smash
2 mins/side trap smash

We start and end with man makers–these shouldn’t be horrible–just some icing on the cake. With the “there and back” format, see if you can speed up through the second half. As the reps decrease in the home stretch, keep pushing!

Friday

CrossFit

Warm Up:
2 ROUNDS:
:30 High Knees
:30 Butt Kickers
10 DB/KB slow upright row
10/side heel touches
10 pike push ups

A. Strength

3 rounds
15 Single Leg Glute bridge (elevated optional) directly into
15 Single Leg Donkey kicks

*perform both movements on 1 leg before switching sides

B. MetCon

3 rounds, going
Every 5 mins:
15 burpees
20 sit ups
100m run

In remaining time:
Max Cluster

Score is total Clusters

Cool Down:
3 mins/side gut smash

Notes:

For MetCon:
The score for this workout is total number of clusters performed, so there’s different strategies for maximizing the amount of work you do. One option is to go hard for the buy-in movements (burpees, situps, and run) and risk having to do smaller sets of clusters or take bigger rest breaks. This is a great strategy if you tend to be a “work horse” and have a high tolerance for grinding out reps. A second strategy is to pace the buy-in movements so you have enough in the tank for big sets of clusters. With this option you run the risk of over-pacing and not having as much time before the next round starts. My suggestion: pace the first round, push a little bit harder on the second round and try sprinting the 3rd round. Regardless of how you tackle this workout, clusters will be challenging and you will leave feeling like you accomplished something!

MetCon

Warm Up:
“Roxanne” w/burpees

then
3 rounds, on the 2:00
10 hollow rocks
10 v-ups
10 tuck ups
10s hollow hold

Use remaining time to stretch in lunge/squat

MetCon:

Skills
8 min alt EMOM:
min 1: HS/pike/ww hold
min 2: 30s banded/bent over rows

then:

12 minutes, as many rounds & reps as possible:
20 KB Swings
15 Supine Toes to Bar
10 DB Lunges

Cool Down:
2 mins/side trap smash
2 mins/side quad smash

A little bit of skill practice. A little bit of sweaty, simple metcon. You should feel today in your ABS! From the warm up and handstands through to the KB swings, think of staying tight and braced.

Saturday

CrossFit

Warm Up:
5 minutes on the minute,
20 jumping jacks
10 sit ups
squat hold in remaining time

Partner Workout
25 minutes As Many Rounds and Reps as Possible:
200m Sprint
10 Hang Power Cleans
5 Pulls

Switch Partners each round

Score is total rounds and reps

Cool Down:
2min/side Foot Smash

Notes:
If you’re doing this on your own or watching the zoom replay, grab a buddy (from home 🙂 ). For those taking the zoom class, Heidi will show you how to pin your buddy to the screen. One partner works, while the other rests. Be prepared to give lots of virtual high fives!

Saturday AM Throwdown

“Eva”
5 rounds for time of:
800m run
30 Kettlebell Swing (70/53)
30 pull-ups

Sub bent over rows (or any version) for pull ups as needed. Feel free to give yourself a time cap, if you’d like. Moving for 30-35 minutes is perfectly reasonable. Or, split it with a buddy. It may well take an hour. No, you do not need to wear a vest for this one!

Sunday

CrossFit

Warm Up:
400m jog
* every 100m perform 10 lunges

then…

2 rounds:
5/side gorilla walk
5/side woodpecker walk
10 crab hold rocks

then..

27 squats warm up

MetCon:

10 Rounds for time:
10 Thrusters (light)
10 Push ups
30 Double Unders

20min Time Cap

Cool Down:
5 mins/side glute smash

Notes:
If you did the Open back in 2017, this workout might look a little famiilar. This workout is going to test your stamina and endurance both physically and mentally. Try to go unbroken on the thrusters and double unders and keep the pushups to manageable sets.

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