With every month our community is getting stronger and fitter, and we hope to mirror that with our constant evolution of programs and coaching. Read on, stay up-to-date, stay involved, a stay fit with this month’s 4B News.
February Goal – 100% Check-Ins + 15 Burpee Penalty
Our goal for February is to have 100% Check-ins and 100% Results Recording in Wodify. To help encourage this, we’ll be implementing a 15 burpee penalty for the whole class every time someone doesn’t check-in 🙂 – Have fun with it, remind each other to check-in, and don’t be the one who makes us all do burpees!
4B:30 – Thursday at 11:10am & Poll for 8:20am Time Slot
Last Thursday we kicked off 4B:30 at 11:10am. We’ll be testing this new class during this time slot for the next 8 weeks.
We’ve also some interest for a class between our 7:15 CrossFit and 9am LeanX classes. We’ll be doing an informal poll to see how much interest there would be in a 30min class at this time. Additional details:
- We would start with a test period. (e.g. Mon, Wed, and Fri from 8:20-8:50am for 8 weeks). If the program hits requisite attendance numbers, then we would look to extend it beyond the test period.
- The program would be included as part of an Unlimited Membership, would be an adder on top of an existing LeanX membership, or could be purchased separately.
- Final pricing is TBD, we’re still gauging interest and are in the early stages of development.
If you’re interested in this 8:20am time slot, please mention it to any 4B Coach, and they will relay the message.
Bodybuilding / Physique Program
Sign-ups for our Bodybuilding / Physique Program are live! The first 10 athletes who register will receive a $20 discount. Course kicks off Monday, February 18th. Get all the details at the link below,
Bodybuilding / Physique Course
Coming this week – New Equipment! We just purchased about $1500 worth of new gear to keep you working with the best equipment, including:
- Safety Spotter Arms
- New Ab Mats
- More Medicine Ball Options
- More Kettlebell Options
- More Dumbbell Options
The CrossFit Open
The first WOD of the 2019 CrossFit Open will be announced on Thursday, February 21st at 8pm. We’ll be completing the WODs at 4B every Saturday from Feb 23 to Mar 23, from 9 -11am, in place of the 9 and 10am CrossFit classes. Register for the Open Here.
*You don’t need to be registered to attend the Saturday workouts & Open Workouts are adaptable and scalable just like our class workouts.
Nutrition Tip – HYDRATE, HYDRATE, HYDRATE!
Staying hydrated in the winter months is just as important as it is in the summer months. There is no exact amount of water that is perfect for everyone, it’s different from person to person. A good rule of thumb is to make sure your urine is light yellow-clear (1-3 on chart). Women should be shooting to get at least 11 cups of water each day and men should be shooting to get at least 16 cups. Remember: with exercise, you need extra hydration! Besides drinking water, some good ways increase hydration are through decaf coffee (caffeine causes dehydration), tea, soups, and even through fruit and veggie sources! It may even be a good idea to set a timer to make sure you are drinking throughout the day or carry around a large water bottle so you’re reminded to stay hydrated!
Want to learn more about dialing in your nutrition? Check out Four Barrel’s Nutrition Services at https://4bfit.com/nutrition/
Starting in February our Weightlifting Program is getting an update. Weightlifting will now be a separate comprehensive program with 2 classes + an additional 2 days of programming (to be completed outside of class each week).
- This program is included in all existing Unlimited memberships.
- Programming can be accessed by selecting “Weightlifting” in the program dropdown in your Wodify app.
- Contact firstname.lastname@example.org with questions.
Personal Training Update
4B has been building its personal training capacity and capabilities over the past year. We have coaches with specialties in almost any area – from weightlifting, to gymnastics, to kettlebells, and beyond. We now offer 30min training sessions as well, to help clean-up, lifts improve problem movements, or help you get over a plateau – Inquire with any 4B coach and we can help pair you up with the best coach for you.
*Keep your eye out – Mid month, we’ll be doing a drawing for some free personal training sessions.
Internal Throwdown – Moved to April 6th
**ATTENTION** The 4B Internal Throwdown has been moved to Saturday, April 6th (from 4/13, which is Thunder Over Louisville). The Throwdown is one of our biggest community events of the year, and is a great test of fitness! Additional details:
- Same Sex Partner Teams
- Open to all 4B Athletes
- Scalable for all Fitness Levels
- Sign-ups will go out in March
Yoga with Jessa Mayhew, Sunday 2/17 at 4pm
Join us for a restorative Yoga class on Sunday 2/17 – Led by yoga instructor and 4B member Jessa Mayhew. The class is free for existing members and $15 for non-members.
We’re very happy with where our programming has been lately. We’ve seen tons of strength gains as we’ve tested out of push press, sumo deadlifts, and front squats, and we’re seeing less bumps and bruises than ever before.
Remember that training is about putting stress on the body, stimulating an adaptation from this stress, and then recovering as quickly as possible – not running yourself into the ground every single day.
Thus, we’ve been happy with how our bodies are responding to the overall volume, as well as the mix of movements and modalities, within the programming over the last few months. Some more highlights and details below:
- We’re in a performance week now and will then have two deload weeks leading into the CrossFit Open.
- During The Open we’ll still lift heavy, but not at high volume.
- We’ll be switching to conventional deadlifts (from sumo) for our hinging strength focus.
- We’ll be working through handstand & handstand walking progressions over the next 6 weeks. – *Handstands are great for shoulder and core stability, and body awareness.
- We’re continuing to regulate our overhead volume – The shoulders are a more delicate joint and can’t handle as much volume + our modern lives don’t give us the best stability or range of motion for overhead movements.
- After the Open, we’ll aim simply for fun for a week or two (trying some new things), and then we’ll have our first Test Week of 2019.
We have found great success in starting our flows by getting our heart rate up just a bit before the dynamic stretching. We will be continuing that trend for February as well as adding in some more “flow” movements.
Strength-wise, we will be continuing to focus on muscular endurance (works to build/tone muscle) through fun DB and KB exercises and complexes. We will continue to build in our pull up work, but will be splitting our time with strict work and kipping drills now. This will help you continue building your strict pull up skills AND help you learn how to kip and use those skills within a workout setting. We will also be practicing double unders. You will see several skill pieces in class designed specifically for mastering this movement.
When it comes to our metcons, we will continue to keep things as varied as possible. We like to keep our focus on the root of LeanX by sticking to multiple interval workouts throughout the week with a couple longer wods sprinkled in. Don’t be surprised to see a few more chippers this coming month 😉
New Year Challenge Update
And just like that, the New Year Challenge is a wrap! Great work to everyone who participated in the challenge, and just a reminder to get signed up for your 2nd InBody scan if you haven’t done so already. Challenge winners will be announced this coming Monday – 2/11.
Your 4B coaches are experienced, well-trained, and have a wealth of knowledge when it comes to training, nutrition, and healthy lifestyles. I personally, as head coach, have been learning a ton from their blog posts and content – Check out this month’s articles over at the Training & Nutrition section of our blog.
Sleep – Sheri
False Grip – Casey
Mike – Community
Weightlifting – Logan
Dustin – Mindset
Erica – Pre / Probiotics
This month, we’d like to point out the insane number of people who made it into the Consistency Club! Let’s keep that trend alive in February! Also, a big congrats to January’s members of the week!
Members of the week: