Week of 6.10.24

Welcome to Summer Shred Week 1!

During this cycle, we'll cover some familiar exercises in a different way. The main two concepts this cycle will be tempo and Rate of Perceived Exertion, or RPE.

Almost all strength portions will be done at a pre-planned tempo, which will force you to check your ego at the door. The weights may seem light compared to your usual maxes, but no less daunting. Using tempo will allow us to upgrade our muscular strength gains at the same time as building strength in our ligaments and tendons, which grow at a much slower rate than our muscles. This has the added benefit of decreased risk of injury. Also, tempo allows us to really focus on our form due to time and submax loads.

The tempo works hand in hand with RPE, so let's discuss. In simple terms, your RPE refers to how hard you think you’re pushing yourself during exercise. It’s subjective, which means that you decide how hard you feel you’re working during physical activity. For example, if you're doing a set of 5 at an RPE of 7, your set should feel difficult, but not killer. A set of 5 at RPE 10 would be the max set you could do for 5. If it's easier to think of in percentages, you should be fine, but the benefit of RPE is it allows for days when you don't feel 100% to ease off, or days when you feel great, to kick it up a notch. 

Here are this week’s workouts in the same format you’ll see on the tv screen in class!

Let’s have a STRONG week!

Week of 6.3.24

Hey 150 BayFit Fam!

June is Here!

To aid in your summer shred goals, we've got a brand new workout cycle brought to you by Coaches Jared and Rommel.

During this cycle, we'll cover some familiar exercises in a different way. The main two concepts this cycle will be tempo and Rate of Perceived Exertion, or RPE.

Almost all strength portions will be done at a pre-planned tempo, which will force you to check your ego at the door. The weights may seem light compared to your usual maxes, but no less daunting. Using tempo will allow us to upgrade our muscular strength gains at the same time as building strength in our ligaments and tendons, which grow at a much slower rate than our muscles. This has the added benefit of decreased risk of injury. Also, tempo allows us to really focus on our form due to time and submax loads.

The tempo works hand in hand with RPE, so let's discuss. In simple terms, your RPE refers to how hard you think you’re pushing yourself during exercise. It’s subjective, which means that you decide how hard you feel you’re working during physical activity. For example, if you're doing a set of 5 at an RPE of 7, your set should feel difficult, but not killer. A set of 5 at RPE 10 would be the max set you could do for 5. If it's easier to think of in percentages, you should be fine, but the benefit of RPE is it allows for days when you don't feel 100% to ease off, or days when you feel great, to kick it up a notch. 

We'll start with a baseline test week to test the lifts that we didn't cover in our last cycle, as well as a few fan favorite crossfit MetCons, all of which we will repeat at the end of the program. The only way to measure your progress is repeatable results. After that is where the real fun begins. 

The 1st cycle will last 6-weeks, followed by a changeup for the 6-weeks so the programming doesn't get stale. And within the cycle, the movements will vary week to week for a little more variety. As an example, our upper-body push-pull focus days will alternate regular back squat one week with 1 1/4 bench the next. Those will stay consistent throughout the respective cycle.

Lastly, our MetCons will generally have a cardio machine as part of the workout, so get ready to hate the assault bike even more. Thursday's workouts are meant to be an active recovery day, but don't let it fool you: they'll be very grindy, so make sure you're listening to your body and not overdo it.

We really hope you enjoy the summer programming and look forward to working with you on your journey of fitness. See ya at the box. 

Week of 5.27.24

Hi Friends!

I hope everyone had a restful and reflective Memorial Day Weekend! Thanks to everyone who came out for. our 7th Annual Murph Hero Run!

Shoutout to James Stewart for catching some great Pictures of the Action!

This week in the Program

We’re shifting gears after the last few weeks of setting Personal Records! We are dropping down the heavy weights but we’re keeping the volume + intensity reasonably high as we enter Summer Shred Season.

Next week (6.3.24) we will “Test In” with some benchmark workouts and lifts before our next Strength Cycle starts on Monday June 10.

In class, you should start to get accustomed to working with others and sharing barbells especially during the Lifting Portion of class. For anyone new to CrossFit, this is actually one of the best parts of this style of training. It’s almost like having a built in Accountability Buddy in class that will cheer you on, support you, keep you on schedule, and help you push harder than you might do when training alone!

*note on booking classes with waitlist*

Please keep in mind that we cap classes to a level that is Safe and that creates an environment where the Coach is able to effectively lead, instruct, and manage all athletes in attendance.

Going forward, if you are on the Waitlist you are welcome to come and wait before class to see if anyone does not show up. But to maintain safety standards and an enjoyable class experience for all, you will NOT BE ADMITTED to class if all 20 athletes who booked before you are present.

Remember you can always book yourself up to a full week in advance of class to secure your spot!

Thank you for your cooperation!

Let’s have another STRONG Week!

Coach Andre

Week of 5.20.24

Welcome to Test Week!

We’ve spent the last eight weeks building, competence, technique, strength, and confidence! Now it's time to test our might! We've had a number of folks hit personal records over the last two weeks in the program, but this is our official test week.

Remember, we are not greedy. The goal is to set a personal record just 5 pounds over your current one Rep Max. And if that feels good, you can go for something heavier! If you've been consistent with the program, you are absolutely physically ready and able to set a new personal record! So remember to believe in yourselves and attack! Because whether or not you believe you can, you are right!

7th Annual Community Murph Run

This weekend marks the seventh running of the Murph since 150 Bay CrossFit opened in 2017!

For anyone new to the CrossFit community, Murph is a hero workout dedicated to lieutenant Michael Murphy was a Navy Seal who was killed in action in Afghanistan in 2005.

Around the Globe CrossFit communities pay tribute to Lieutenant Murphy and all of the fallen soldiers who have paid the ultimate sacrifice by doing one of his favorite training workouts.

Athletes can modify the workout based on their strength and fitness level!

Let’s Get After It!

Week of 5.13.24

Hi Friends!

HAPPY MOTHER’S DAY

to all the strong mamas in our community! Raising kids is crazy hard.

How you balance the 24/7 AMRAP that is motherhood with your own careers, relationships, social lives, AND fitness is a truly amazing feat! You all inspire me!

We’re in Week 8 of our Summer is Coming Strength Cycle!

We’ve spent the last 7 weeks building strength, learning technique, and improving competency and confidence in our major lifts. Now it’s time to see how strong we can be!

Guidance on LIFT HEAVY this Week

When building up in class this week during the strength block, use your 90% rep as a measuring stick. If it feels super heavy, back off and call it a day. You’ll come back feeling strong next week.

But if 90% feels good, go for 95%

And if 95% feels good, attack and go for a 1 Rep Max 2-5 lbs heavier than your current personal best!

New folks in the program, do 5 sets of 5 to start building technique and confidence in the major lifts. You are welcome to try heavier singles after your 5x5 if you’re moving with good form!

Guidance on BREATHE HARD this Week

Volume and intensity are up this week so get ready to work!

For Time

During “For Time” workouts, the goal should always be to scale movements accordingly to finish the work within the time cap. I always think about the math.

If i have to do 4 rounds of 45 repetitions

I have to do 180 repetitions under 15 minutes

I have to do 12 reps per minute on average finish the workout under the time domain

With that in mind, we don’t want to make workouts too easy so that we’re finishing a 15 minute cap workout in 8 minutes.

Challenge yourself on ONE of the movements each workout by going heavier or picking a higher skill movement that takes a bit longer to do than your normal go to substitution.

Then push the pace on the other movements!

AMRAPS (as many rounds/reps as possible)

And during “AMRAPS” remember pacing is everything. I always think about the overall length of time. For example:

If you know you have to jog nonstop for 20 minutes, you’re not going to start by running 400 meters as fast as possible.

Find a pace that allows you to keep moving for the first 75-90% of the workout. Then send it at the end to accumulate as many reps as possible and challenge your conditioning and lactate threshold!

Let’s have another STRONG week!

Get After It!

Coach André

Remember to follow us on Instagram for daily motivation + class workout videos

Gym’s Page

Coach André’s Redefine DadBod Page

Week of 5.6.24

Hi Friends!

We’re in Week 7 of our Summer is Coming Strength Cycle!

This week the goal is building to a heavy set of 2 on all of our major lifts at or above 90%.

If the 2 reps at 90% feel good and you have time remaining, I encourage athletes to go for a heavy single or two.

We just have two more weeks left in this cycle.

So if the grease is hot, cook!

A few folks have already hit PRs over the last two weeks after completing the percentage based work.

Shoutout to Kristel for joining the 200 lb club on her deadlift Friday!

Welcome, New Athletes!

If this if your first time doing CrossFit, we encourage you to take the New Member Jump Start as your first session to learn and practice movements in a small group setting before diving into class.

Jump Start is offered Monday 7:30pm, Wednesday 5pm, and Saturday 11am every week!

Once you’re in CrossFit class, follow along with the warmup with pvc or light weights.

When the Strength section begins, your Coach will help you get started by re-demonstrating the movement and checking your form.

Do 5 sets of 5 reps on all the major lifts at light to moderate weight to build competence and competence in the movements before going heavier.

Let’s have another strong week!

Let’s get after it!

Coach André

Week of 4.29.24

We’re in Week 6 of our Summer is Coming Strength Cycle! This week we’ll be doing 4 sets of 4 on all of our major lifts with advanced athletes aiming to hit 85% of their 1RM for their top set. You’ll also have time to build up to a heavy single or two after the working sets.

Newer athletes focus on technique and building confidence with movements before adding significant load.

We’re 4 weeks away from Memorial Day so let’s commit to at least 3 workouts every week to reach our body composition goals for the summer!

Let’s get after it!

Week of 4.22.24

We’re in Week 5 of our Summer is Coming Strength Cycle! This week we’ll be doing 4 sets of 6 on all of our major lifts with advanced athletes aiming to hit 80% of their 1RM for their top set. You’ll also have time to build up to a heavy single or two after the working sets.

We’re 5 weeks away from Memorial Day so let’s commit to at least 3 workouts every week to reach our body composition goals for the summer!

Let’s get after it!

Week of 4.15.24

We’re in Week 4 of our Summer is Coming strength cycle and just 6 weeks until Memorial Day! Let’s get after it!

Week of 4.8.24

Hi friends! We’re entering Week 3 of our Summer is Coming Strength & Conditioning Cycle!

This is our final week of 3 sets of 10 reps for all of our major Lifts. Athletes have been in the program will be building up to 70% for the top set.

New athletes continue to practice technique and build confidence with light to moderate weight.

In week 4 we will do sets of 8 repetitions.

Week of 4.1.24

Welcome to Week 2 of our Summer is Coming Strength Cycle! This week we will continue with 3 sets of 10 reps for all of our major lifts so athletes can continue building competence and confidence in the movements at moderate volume and load!

Our Saturday Skills of the Month will be the Hang Snatch and Hang Clean & Jerk.

Week of 3.25.24

9 Weeks until Memorial Day!

This week has similar movements to last week but different volume and percentages.

We’ll be doing high volume sets of 10 everything for the first few weeks of this cycle to help athletes improve technique and confidence with the movements before we start going heavy and decreasing reps.

We’ll test most movement for 1RM the week before Memorial Day and Murph!

Week of 3.18.24

We survived the CrossFit Open!

Shoutout to every one of you who came out over the last 3 weekends and pushed yourselves to new limits!

In our next Training Cycle we’re blending strength, CrossFit, Functional Bodybuilding, and conditioning to prepare for Murph which we will do as a community Memorial Day weekend!

Thanks to Tommi for taking pics! Here’s a link to his dropbox

https://www.dropbox.com/scl/fo/din5t4pprly37x8mkiznz/h?rlkey=dv7g3jj37r6es4ju1ux5pqkli&dl=0

Week of 3.11.24

Welcome to the final week of the 2024 CrossFit Open!

Over the weekend athletes raced a 20 minute clock to complete as many rounds as possible of:

300m Row

10 Deadlifts

50 Double Unders

So this is our final week playing “defense” from whatever movements might show up in the Open workout!

Our next Strength Cycle will officially begin Monday March 25 and will lead us into Memorial Day Weekend when we do Murph as a community!

Week of 3.4.24

Congrats to all who layed the smack down on 90 dumbbell snatches and 90 burpees during CrossFit Open Workout 24.1 this weekend!

This Week we’re continuing our strength, skill, and conditioning work from last week in preparation for movements we are likely to see in the remaining CrossFit Open workouts.

Remember we’ll be doing CrossFit Open Workouts 24.2 and 24.3 this and next Saturday at 9am as a community!

Week of 2.26.24

Congrats on finishing our New Year Strength Cycle! PRs were bountiful during test week!

Now we are shifting gears into CrossFit Open season. For the next 3 weeks we’ll focus on increased conditioning, work Capacity, and movements we’re likely to see in the Open workouts each weekend.

Remember we’ll be doing the Open workouts as a community on Saturdays starting 9am on March 2nd, 9th, and 16th!

Week of 2.19.24

Final week of our New Year Strength Cycle! Time to test our 1RMs!

Week of 2.12.24

We are entering Week 6 of our New Year Strength Cycle! This week we are hitting heavy 2s on our push press, back squat, and bench press with the goal around 95% for athletes that have been consistent in this cycle.

Focus in our Metabolic Conditioning workouts continues to be improving work capacity and endurance for the CrossFit Open!

CrossFit Open 2024 Details

The CrossFit Open is a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2024 Open will take place from February 29 to March 18. 

We encourage everyone to registet for the CrossFit Open, please find the link here. Even if you are not registered for the CrossFit Open, we would still love your participation in the benchmark workouts on Saturdays!

At 150 BayFit, we will be doing a mini competition during the CrossFit Open for the chance to win prizes at the end including Ascent Supplements, 150 BayFit Apparel, and the Grand Prize of a Championship Belt!

When will we be doing the CrossFit Open workouts?

Saturdays starting March 2nd.

9amAthlete Briefing + Warmup. Heat Times will vary depending on workout length.

24.1 - Saturday, March 2nd - Coffee/Snacks & Throwdown Showdown

24.2 - Saturday, March 9th - Coffee/Snacks & Throwdown Showdown

24.3 - Saturday, March 16th - Coffee/Snacks & Throwdown Showdown

How will the competition work?

We will randomly split all members into teams, with the coaches as the team captains. You will be notified of your team in the beginning of February. Your team has the ability to accumulate points based on participation and engagement. Coaches will help coordinate with all team members to chat through your team color and team name. 

How does the point system work?

1 point for wearing your team color during the workout

2 points for doing the open workout

3 points for registering for the open

4 points for each male/female that has the best Rx, Scaled or Foundational score

5 points for creating/sharing an Instagram story and tagging the gym

*Registration Link - https://games.crossfit.com/announcement/14457

*you do not have to register to participate in the Saturday workouts.

Week of 2.5.24

We are entering Week 5 of our New Year Strength Cycle! Athletes will build up to heavy sets of 4 on all of our major lifts with the goal of hitting 85%+.

New athletes in the program focus on technique and building confidence in these movement patterns doing sets of 8 at light to moderate weight.

CrossFit HQ releases the first workout of the CrossFit Open on Thursday, February 29.

We will be doing CrossFit Open workouts as a community on Saturdays starting March 2!

To aid in preparation, Coach Rommel will be leading smaller skill classes at 11am on Saturdays! This week will focus on Pull-Up Variants and Rowing.

You can book yourself on Xplor!

Week of 1.29.24

This is week 4 of our new year strength cycle! We are aiming for heavy sets of 6 on all of our major lifts with the goal at or above 80% of our one rep Max.

New athletes will continue to work on technique and building confidence in the movement patterns before going super heavy.

The CrossFit Open releases the first workout Thursday Thursday, February 29 and we will be doing CrossFit Open workouts as a community on Saturdays starting March 2!

To aid in preparation, Coach Rommel will be leading smaller skill classes at 11am starting this Saturday Feb 2! This week will focus on toes to bar and double Unders.

You can book yourself on Xplor!