TRAINING AT HOME DURING THE COVID-19 PANDEMIC

HOW POSITION AFFECTS MOOD: ANOTHER THING YOU DIDN’T KNOW ABOUT CORE CONTROL

Beyond The Whiteboard has teamed-up with Rogue to have the #DontWeaken Challenge. The details are below. Every gym registered with Beyond The Whiteboard has been tracked for the below listed exercises, since March 25th 2020. I’M HAPPY TO REPORT THAT, THANKS TO YOU ALL, OUR HUMBLE, LITTLE GYM IS #556 OUT OF 2,002 GYMS! Many of you complained about a lack of motivation. Let’s get CrossFit Suffolk in the top 500 gyms!

#DONTWEAKEN CHALLENGE

Who said being quarantined indefinitely at home had to be a bad thing? Introducing the #DontWeaken Challenge. In partnership with Rogue Fitness, gyms, teams, and individuals will all have the opportunity to accumulate points for performing various movements at home over the coming weeks. The goal is simple:

• Stay fit
• Stay connected
• Have some fun!

Read on for more details on how to participate.

WHAT?

The #DontWeaken Challenge is simple. Work out at home. Log your results to btwb. Accumulate points for various movements performed. Earn points for yourself, your team, and/or your gym. The movements and points system are as follows:

Movement	Scoring
Double Under	1 rep is 1 point
Squat	1 rep is 2 points
Sit-up	1 rep is 2 points
Lunge	1 rep is 2 points
Push-up	1 rep is 2 points
KB Swing	1 rep is 3 points
Run	10m is 1 point
Row	10m is 2 points
Burpee	1 rep is 4 points
Pull-up	1 rep is 6 points

Every rep counts.

HOW?

There are three ways to participate:

Individuals: To join as an individual, just add the hashtag #DontWeaken to your workout notes.

Teams: Get together a group of friends and choose a team hashtag. To earn points for your team, add both #DontWeaken and your team hashtag (e.g. #quarantinebros) to your workout notes to get credit.

Gyms: We’re also keeping track of what gyms are accumulating the most points. All gym members are automatically included in these numbers.

WHEN?

The challenge starts March 25th, 2020 and will be ongoing during the gym shutdowns.

LEADERBOARDS

Check out the Gym, Team, and Individual leaderboards at:

https://crossfit.btwb.com/dontweaken

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THE APRIL CHALLENGE It’s been a while, but we used to do the Spartan Performance PFT (Physical Fitness Test) at least once a year. The PFT is modeled after a military/law enforcement basic entry physical test with our own spin. Here’s what it looks like:

One round for max reps (and calories for the row) of:

2 minutes of push-ups (hands release)

2 minutes of sit-ups

1 minute of strict pull-ups (if unable to perform strict pull-ups a scaled version is allowed)

1 minute of push press (75 lbs. for men/ 50 lbs. for women)

1 minute of air squats

1 minute of rowing

No rest period between exercises, except to reset the stopwatch

We’ve modified it for a home-based PFT to this:

2 minutes of hand-release push-ups

2 minutes of sit-ups

1 minute of air squats

800-meter run

This is NOT the workout of the day. This is The April Challenge. Run through it at the beginning of the month and re-test by April 30th. You can practice it as often as you’d like during April. Ideally, you’ll do this at a track so you have the most accurate “reading” of your 800-meter run. An 800-meter run is twice around a High School track (a half-mile).

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Besides your personal growth, there are 2 more reasons to keep your strength & conditioning going strong. At the “gym” level we have the #DontWeaken Challenge and on an individual level, we have the Spartan Performance Physical Fitness Test. Keep up the good work and focus on your health and improvement.

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For today’s WOD: