I’m going to let you in on a little secret, you don’t need to be here at CrossFit Merge to do CrossFit. Gasp!
You can pretty much do CrossFit anywhere as long as you are doing varied, functional movements, at high intensity. That’s it. I have personally done CrossFit on an Afghanistan military base, in a cramped Brooklyn apartment, in a hotel “exercise room” and at a local park. CrossFit can be a very accessible program, and you can definitely see results in CrossFit without being at a CrossFit gym.
One of the components of the CrossFit Merge program that makes it unique is homework. I know a lot of you may not have entirely positive associations with the word ‘homework’ but CrossFit homework is quite useful. Doing and practicing CrossFit on your own, during time away from the gym, will make you better. Studying videos and reading articles that our Coaches give you, will help you get fitter. For instance, when you come in for class and we practice the air squat, we are teaching you how to squat so that you could do it on your own if you had to. When we spend a few minutes after class mobilizing with a lacrosse ball, we’re giving you exercises that you can do at home to improve your range of motion and recovery. When we post videos on the blog or on Facebook, we want you to watch them and follow the tips in the videos next time you come into class. Hopefully, no one leaves the gym after a workout and brain dumps all the skills, movements, and techniques she/he just learned.
Taking the skills you learned in class, or following the advice from your coach on how to improve on pull-ups, or reading articles from the CrossFit Journal are all homework assignments to further improve your fitness.
Be on the lookout for the “Homework Board” at the gym. This whiteboard will include some additional basic skills and workouts you can do on your own, away from the gym, that will help you get even fitter.
Skill: Timed 1 mile run
4 rounds for time of:
5 thrusters (155#/103# for women)
15 box jumps (24″/20″ for women)
Go heavy on the thrusters, over 80% of your 1 rep max.