WIXLIB

Welcome to Crossfit DeCO!This presentation is designed to be a reference for you about yourmembership (PERKS!) as well a helpful guide for the movements andterms you will see each day in class. Remember, we always have aStrength and Skill portion and a WOD.We are excited to haveyou as a part of theDeCO family!

Sign up for Beyond the Whiteboard forfree! An app available on your phone orcomputer!Keep Track of your workouts, check yourprogress, and help yourself learn themovement terms! You can also see howother athletes perform and record notesabout your workout.Click here!

PerksAs a member, you have access tothings other than just CrossFitclasses!DeCO Dollar : When you sign intoclass each day, you earn oneDeCO Dollar that can be usedtoward a massage! Your dollarsexpire after three months andyou can only earn one per day (ifyou take yoga and crossfit in thesame day, you only get one dollarthat day).

Massage andChiropractic ServiceWe have a private massageand consultation room at ourgym for both massage andchiropractic services.Massage: Carrie Bohlmann from BodyHeal Thyself is available during businesshours to sooth your aching muscles! Wehave a private treatment room and offergreat rates to members: 62 for 60 minutes OR 85 for 90 minutesFor more information or to schedule anappointment, click here! Remember, youcan use your DeCO Dollars!Chiropractor: With Wells BeingsChiropractic, you receivemembers-only-rates for consultationand treatment.

PerksYoga: This class is on Tuesdays at5:45 (with Jamil) and Thursdays at5:45 (with Jess). If you struggle withRun Club: This class is free to allsome of the positions with themembers and non-members onbarbell, flexibility and mobility, orMondays at 5:30 p.m. and consistsgeneral soreness, do your body aof 15 minutes of running/speedfavor and come to yoga. Ourdrills, then a 2-3 mile run ending atThursday class requires 24-hour inThe Molecule Effect for 4 draftsadvance sign-up on mindbody.and Kombucha! We run in twodifferent pace groups lead by Carlaand Julie. Again, friends are free!Olympic Lifting: We also have anOLY class on MTW (at 6:30 p.m.)and F (at 5:30 p.m.) that focuses onbuilding strength in the Olympiclifts (snatch, squat, clean andjerk). You need to have at least sixmonths of CrossFit experiencebefore joining OLY. This classoccurs in 8-week cycles.

Perks: There’s more!Open Gym: Every Sunday from 12pm-2pm. This is atime for you to come in and work on what you wantto work on. You can also make up workouts fromthe week that you missed. If you want to get a onerep max or work on some movements, this is thetime to come in and do them!Amenities: DeCO has a full shower andtowel service in each of our bathrooms.Don’t let work or your evening plans keepyou from coming to the gym! We alsohave basic supplies available (soap,shampoo, etc).

Perks! Community Discounts!As a member of Crossfit DeCO,you’ll also receive: 10% off any purchase atThe Molecule Effect Discount on the "paleo pack"from Locavore Delivery 10% off membership atThe mama'hood

ThrusterslWalballROWPresstsaSquRunRope climbKettlebeswing llHandstandCletlifdaeansDMovements and Terms!Some of the most common you will see:Wod: Workout of the DayEMOM: Every Minute on the MinuteAMRAP: As many rounds/reps as possibleRFT: rounds for timeTabata: Work for 20 secs, rest for 10 secs, for four minutesCompleX: a series of movementsJerkPull UpBox jumpPushupAnd there are more! Be patient with yourself-you’ll learnthem all in time!ShouOve lder torheaduptiSLungeBurpeeSnatch

In the next Section,click on the imagesto see a short videoof the movement!

SQUATS!Air Squat (all other squatsfollow the same points as the airsquat)FrontBackClick image to see a video!There’s also: Front Squat Back Squat Overhead(OH) Squat

Food for thought: watch a baby! They have perfect squats!

Pull-ups! Strict (we can also do thesewith bands as seen in thephoto below)Click image to see a video!

Modifications for Pull ups:Jumping pull upsRing rows

Pull-up Progression (the “Fancy” Pull-ups)Kipping Pull-up : This onetakes a while for some of us.This is the one with a swing!Butterfly Pull-up: This isREALLY tough anddefinitely takes time tolearn.

Toes to BarThese can be strict or with a kip(above).Modifications:Knees to Elbows (K2E) orHanging Knee Raises(shown above)

Overhead (OH) and Pressing MovementsStrict PressPush Press(dip-drive)PushupsModifications: on theknees, with the bandaround chest, off the wallor off a box.

OH and Pressing: JerksPush Jerk (dip-drive-dip):Split jerk (dip-drive-split):

Snatch (wide grip)Power Snatch (below)from the groundThere’s also: High Hang Power Snatch (from thehips) and Hang Power Snatch (from the knees)“Power” refers to a landing position: in aquarter squat (above parallel) with our feetunder our shoulders.

Snatch (continued)Power Snatch Overheadsquat Squat Snatch

Kettlebell (KB) swings American KB swing Russian KB swing All aspects of this are thesame as the Americanswing, except the bell onlytravels to eye level (notoverhead).

Cleans!High hang POWER clean (from the hip)Hang POWER clean (from the knee)POWER clean (from the ground)Squat Clean (from the ground)Power is a landing position: in aquarter squat (above parallel) withour feet under our shoulders.

Deadlifts (DL) Regular Deadlift (right):Sumo Deadlift (with ahigh pull, shown below)This video (right) shows us thedifference between a cleanpull (clean deadlift) and aregular deadlift.The difference with these liftsis how you are positioned atthe start.

Rowing: there’s a rhythm to this extend the legs, openthe hip, pull with the arms (not all of the joints open andclose at the same time)

Other common movementsWallballsMuscleupsDoubleUnders:BoxJumps:

Handstands/Headstands Tripod/headstand Kick up/elbow lockModifications: Pikedhandstand, handstand onthe box/bench (to theright), wall walk

Handstand pushupsStrictKipping: bring theknees to the chest andaggressively extend thelegs into the air.

When in doubt,remember your coachesand your fellow athletesare here to support you–confused about amovement? Not surewhere to sign in? Justask!

ResourcesWebsite: http://www.crossfitdeco.com/ Stay up to date with class schedule, events, competitions, special events, etc.Beyond the Whiteboard: https://beyondthewhiteboard.com/ A WOD tracking app that allows you to log your workouts and share them with other members from thegym. Sign up here: https://beyondthewhiteboard.com/signup?gym invite 3aeb1d47-e2b3-4020-bdad-Crossfit Journal: http://journal.crossfit.com/ A great Crossfit Resource. Search a movement or topic, such as nutrition, for helpful articles!Facebook: https://www.facebook.com/CrossFitDeCO/?fref ts Check the facebook page for the WOD (workout of the day) and updates. We encourage our members to beactive on social media and hashtag CrossfitDeCO!Mindbody: https://clients.mindbodyonline.com/launch Sign up for office hours, Thursday yoga, and other classes to keep track of your DeCO dollars. Remember,they expire after three months!

Pull-up Progression (the “Fancy” Pull-ups) Butterfly Pull-up: This is REALLY tough and definitely takes time to learn. Kipping Pull-up : This one takes a while for some of us. This is the one with a swing!