Switch CrossFit’s Season of Giving

It’s the officially Switch CrossFit’s Season of Giving again! In the past years, Switch CrossFit members have gone above and beyond in their acts of generosity to provide children in need with an unforgettable Christmas. While we always had success with the Switch CrossFit Giving Tree, we’ve decided to try to change up our holiday routine.

This year, we will be collecting items and making fleece tie blankets to donate to the Children’s Hospital of Michigan- DMC. There will be two separate opportunities for you to contribute in whatever way possible (hopefully BOTH!). Below, I’ve included a list of simple and inexpensive items that are in high demand at the hospital. On December 16, we will be holding our 5th Annual Holiday Hootenanny (click the link to read more on the event) and we will be asking that each participant donate an item from the list below as their “entry fee” for the event. Most of these items can be easily purchased at your local Meijer, Target, Walmart, drug store, etc.

  • New Crayola or Rose Art Crayons. Crayons cannot be cleaned properly, so any time a child uses a crayon in the hospital- it’s theirs to keep. Needless to say, they give away A LOT of crayons!
  • Word Searches
  • Coloring Books
  • Latex Free Band aids (patterned and character!). Most name brand band aids DO contain and many store brand DO NOT. Please be sure to check the label to make sure you are purchased LATEX FREE band aids. Many of the kids get poked by needles often and having fun band aids vs. plain band aids can help to ease some of the pain.
  • Books (new and GENTLY used, please)
  • Warm gloves, mittens, and hats of all sizes.

Your second opportunity to donate to the Children’s Hospital of Michigan will be a part of a fun event we will host at the gym to make no-sew fleece tie blankets. These blankets help to brighten patient’s rooms and make their stay more comfortable. If you have made these in the past, you already know that they are extremely simple to complete and can usually be made for under $25. If you keep your eye on sale ads, the material needed usually goes on sale this time of year! All we will ask is that you purchase two pieces of fleece (child and teen friendly patterns), sized 1 ½ yards x 2 yards. In the member’s forum, we will vote between two dates to gather at the gym and make our blankets. It’ll be a fun community building activity and maybe I’ll even bring some treats! This should only take a short time to complete, so our hope is to get as much participation as possible. If you aren’t super crafty, DO NOT let that deter you from participating. Plenty of us have made these blankets before and we will help each other out. If you can use scissors and tie a knot, you CAN easily make one of these blankets.

Lets all work together to brighten the holidays for the children who are spending their holidays in the hospital…and maybe we can even have a little fun in the process! As always, we really appreciate all of your generosity!

 

November 22, 2017

box jump

Pre-Hab:
Leg Swings
Monster Walk
Bird Dog

Warm Up:
High Kicks
Fast High Knees
Walking Lunge
Butt Kicks
Inch Worm
-then-
Junkyard Dog

SWOD:
Deadlift
5-5-3-3-3

WOD: 
“Happy Birthday Jennifer!!!”
For Time:
104 Air Squat
78 Push-Up
52 Sit-Up
26 Pull-Up
26 Goblet Squat
26 Renegade Row
26 Weighted Sit-Up

Competitor WOD:
50#/35#

Cool Down:
Upward Facing Dog
Downward Facing Dog
Wide Legged Seated Forward Fold

Switch Barbell Club:
Clean + 2 Front Squats + Jerk
1 Set @ 70%, 1 Set @ 75%, 3 Sets @ 80%
Clean Pull
4×4/100%
Back Squat
4×5/78%
Single Arm Floor Bench 10 Reps
-Super Set-
Standing Dumbbell Tricep Extension 10 Reps, 3 Sets

November 21, 2017

mom

Pre-Hab:
PVC Pass Through
Bottoms Up
Cat Cow Stretch

Warm Up:
3min Double Unders
1min T-Spine Smash
2min Teres Smash
2min Glute Smash
2min Quad Smash

SWOD:
Weighted Strict Chin Up
5-5-5-5-5
Double Kettlebell Overhead Walking Lunge
10-10-10-10-10

WOD: 
2 Rounds for Time:
600m Row
50 Thruster
40 Wall Ball
30 Pull-Up

Competitor WOD:
75#/55#
30#/20#

Cool Down:
Banded Posterior Chain Floss
Banded Hip Extension
Banded Bully

Switch Barbell Club:
Sotts Press
3×5
6 Second Tempo Power Snatch
Start At 60% Of Power Snatch And Take 6 Sets To Work Up To A Heavy Single With No Misses
Clean Deadlift, 2 Second Pause 2 Inches From Floor
3×4/100% Of Clean
Pull Ups 5-8 Reps
-Super Set-
Single Arm Dumbbell Rows, Pause At Top 10 Reps, 3 Sets

Endurance Class:
8 x 750m Row
2@R26
2@R28
2@R30
2@R32

– Rest 2min Between

5th Annual Holiday Hootenanny

holiday hootenanny

On Saturday, December 16th at 10:00am we will be hosting the 5th Annual Holiday Hootenanny at Switch CrossFit. What is the Holiday Hootenanny? This will be an all abilities competition open to any and all current Switch CrossFit Members. This will be a fun day of competition followed by a party to celebrate the holidays together.

How will it work?

We will have 3 separate workouts that will be weighted evenly amongst each other. You will get a certain number of points based off your place in each workout and the person with the highest points after all 3 will be the winner. Awards will be given.

What are the workouts?

    1. 1 Clean Every 30sec for 5min to set Max. You are allowed to start at any weight you’d like and you can make any jump in weight you’d like, but the weight cannot go down. You must do 1 rep every 30sec and if you don’t complete a rep within 30sec then your last successful weight will be your score. At the end of the 5min your score will be the heaviest weight you completed within the timing rules. We’ll use the Sinclair Coefficient to balance out scores with age and weight.
    2. 1 Burpee over PVC Every 10sec for As Many As Possible. Everyone will start together and there will be a clock beeping every 10sec. You may begin your burpee once the clock beeps and must complete your jump over the PVC pipe prior to the clock beeping again. Your score will be the total number of burpees completed successfully. You can do anything you want with your hands and you do not have to worry about locking your hips out on the jump. 10min Cap.
    3. 12 Days of Christmas. Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. 1; 2-1; 3-2-1; 4-3-2-1; 5-4-3-2-1

1- Handstand Push-Up
2- Toes to Bar
3- Box Jump
4- Hand Release Push-Up
5- Kettlebell Swing
6- Wall Ball
7- Walking Lunge
8- Goblet Squat
9- Sumo Deadlift High Pull
10- Pull-Up
11- Air Squat
12- Double Under

Reps Movement Scaled RX CRX
1 HSPU A-Frame Push-Up Box HSPU Strict HSPU
2 Toes to Bar Hanging Knee Raises Toes to Bar Toes to Bar
3 Box Jump 20”/16” 24”/20” 28”/24”
4 HR Push-Up On Knees Off Knees Off Knees
5 KB Swing 44#/26# 53#/35# 70#/53#
6 Wall Ball 16#/10# 20#/14# 30#/20#
7 Walking Lunge Walking Lunge Walking Lunge Walking Lunge
8 Goblet Squat Same KB Same KB Same KB
9 SDHP Same KB Same KB Same KB
10 Pull-Up Jumping Pull-Up Pull-Up Chest to Bar
11 Air Squat Air Squat Air Squat Air Squat
12 Double Under Single Under 2:1 Double Under Double Under

Do I have to be in great shape to compete and have a chance?

NO!!!!! Since we are balancing the workouts and using scales to make it balanced, everyone has a great chance to win. Even if you don’t think you have chance to win you should still compete to have fun, push yourself and get a great workout.

What if I don’t want to compete, but want to be involved?

We will need people to help count reps so we would love for you to volunteer to help us out. You can also help out by bringing tables and chairs for us to use afterwards.

Will I have a chance to train for this?

Absolutely, if you are signed up for the competition you can come early to workout or stay after and work on the movements as long as you are out of the way of the current class. We announced the workouts early in the hopes that you would train. 

How do I sign up?

We will have a sign up sheet posted in the gym so you can sign up and see who else is signed up.

Can my friends and family come?

Absolutely, we would love them to come watch the competition, cheer you on and enjoy the party with us. The only people allowed to compete are current Switch CrossFit Members though.

I really hope you all will get involved in some way, even if it’s just to come out and cheer your fellow Switch Family Members on.

Turn On Your Power

Matt

November 20, 2017

monica

Pre-Hab:
Teres Smash
T-Spine Smash
Glute Smash

Warm Up:
Shuffle Shuttle
Fast High Knees
Butt Kicks
Barbell Burgener Warm Up
-then-
5 Deadlift
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat
5 Snatch Push Press
5 Overhead Squat

SWOD:
2 Snatch Push Press + 2 Overhead Squat
5 Sets

WOD: 
“Happy Birthday Shelly E.!!!”
For Time:
39 Burpee
-then-
3 Rounds:
39 Double Under
39 Calorie Row

Competitor WOD:
Unbroken Double Under

Cool Down:
Seated Forward Fold
Fire Log
Cat Stretch

Switch Barbell Club:
Snatch Pull To Explode + Snatch Pull + Snatch
1 Set @ 70%, 1 Set @ 73%, 1 Set @ 78%, 2 Sets @ 80%
Snatch Pull
4×4/100%
Front Squat
3 Rep Max, 2 Second Pause With No Belt, Then -20% For 3 No Pauses
Dips 5-8 Reps
-Super Set-
Sumo Deadlift High Pulls 10 Reps, 3 Sets

SwitchFit:
Warm-Up
10min AMRAP:
500m Row
-then-
30 Jumping Jacks
30sec Flutter Kicks
Bear Crawl
30sec Plank Hold
20 Air Squats
30sec Squat Hold

SWOD
Goblet Squat
EMOM 3 min
10 Goblet Squat
Rest 1 min, and increase weight
EMOM 4 min
8 Goblet Squat
Rest 1 min, and increase weight
EMOM 5 min
6 Goblet Squat

WOD
40-30-20-10-20-30
Calorie Row
Sit-Up

November 18, 2017

warm up

Pre-Hab:
Leg Swings
Banded Air Squat
Monster Walk

Warm Up:
Walking Lunges
High Knees
Butt Kicks
Over/Under the Fence
20 Air Squat
20 Push-Up
-then-
2 rounds:
15sec Plank Hold
15sec Superman Hold
15sec Left Side Plank
15sec Right Side Plank

SWOD:
Bulgarian Split Squat
5×8 per leg

WOD: 
18min Partner AMRAP:
100m Row
10 Box Jump Over
10 Hand Release Push-Up

Competitor WOD:
28”/24”

Cool Down:
Wall Splits
Reclining Pigeon at the Wall
Legs Up the Wall

Switch Barbell Club:
Front Squat Doubles
15 Minute Emom @ 80%, Then 5 Heavy Singles
Jerk
1×3/78%, 2×2/80%, 3×2/85%
Lateral Raise 5-8 Reps
-super Set-
Banded Overhead Carry 45 Seconds

November 17, 2017

sisters

Pre-Hab:
Super Rack
Cat Cow Stretch
Fire Hydrant

Warm Up:
5min Double Under Practice
10 Straight Arm Pull
10 Kip Swings
10 Walking Lunge
-then-
2min Teres Smash
1min T-Spine Smash

SWOD:
1 Push Press + 2 Split Jerk
5 Sets

WOD: 
12min AMRAP:
4 Burpee Bar Hop
3 Deadlift
2 Hang Power Clean
1 Front Squat
8 Chest to Bar Pull-Up

Competitor WOD:
155#/105#

Cool Down:
Doorway Stretch
Cat Stretch
PVC German Stretch

SwitchFit:
Warm-up
3 Rounds:
20 Alternating Jumping Lunge
20 Mountain Climber
15 Light Kettlebell Swing
15 Light Sumo Deadlift High Pull
10 Gristle
10 Straight Arm Pull

SWOD
Sumo Deadlift High Pull
8-8-8-8-8

WOD
100 Push-ups
Then:
10-9-8-7-6-5-4-3-2-1
Medicine Ball Thruster
Box Jump
Then:
100 Air Squats
20 min Cap

November 16, 2017

family

Pre-Hab:
Banded Ankle Mobility
Wrist Stretch
Super Rack

Warm Up:
3min Row
-then-
2 Rounds:
Duck Walk
Monster Walk
Inch Worm
-then
2min Row

SWOD:
1 Clean + 2 Front Squat
5 Sets

WOD: 
For Time:
60-40-20
Sit-Up
55-35-15
Air Squat
50-30-10
Toes to Bar
45-25-5
Parallette Push-Up

Competitor WOD:
None

Cool Down:
Fire Log
Banded Bully
Banded Mountain Climber

Switch Barbell Club:
No Contact Muscle Clean, 3×3
Power Snatch, 2 Inch Deficit
1×3/68%, 2×3/70%, 1×3/75%, 3×3/78%
Jerk Steps, % Of Clean
3 Sets 10 Reps Each Leg @ 100%
Rings Rows 10-15 Reps
-Super Set-
Bent Over Flys 8 Reps, 3 Sets