Workout of the Day
WOD 2/14-2/19: Lift to See Another Day
Have you ever woken up in the morning and felt so sore that you decide you’re going to skip a few gym days to “recover”? Perhaps you went very hard on one of the workouts and decided to go above your usual scaling option and you’re feeling it the next morning. We’ve all had this feeling and we’ve all been in situations to push ourselves beyond our comfort zone to achieve new levels of fitness.
Well, good news is that you’re able to push yourself. You have the mental strength to go above and beyond your limits, and we love to see it. But, we also love to see you in the gym consistently. There will always be trade-offs between lifting heavy today and skipping the gym for a few days or lifting at a moderate weight and having enough energy to recover and be back in the gym the next day.
Coming to the gym is a marathon and not a sprint. If every workout for you feels like a 10 out of 10 on the effort scale, most likely, you’re going to take time away to “recover” and then be back. Working at a moderate pace, 7-8.5 out of 10 on the effort scale will ensure you stay motivated to be back the next day or the day after.
Here are some tools to help you during a workout:
You are your only competition: If you’re consistently showing up to the gym, the competition is against yourself and no one else. There are going to be some workouts that your fellow athletes may be faster or more efficient at than you, but you’re not competing against anyone other than yourself.
Track your progress: Track your score in Beyond the White Board app and see how your performance improves over time. If you don’t have access to Beyond the White Board app because of your membership status, track your progress the old school way - spreadsheet or notes.
Ask the coach: If at any point you’re unsure of what weight you should consider, ask your coach. You can ask if the intended stimulus for the workout is to go heavy, moderate, or light.
Check-in with yourself: Ask yourself – how am I feeling today before you start your workout? If you’re feeling good, then add those extra 5-10 pounds on the barbell or go a little faster on those burpees. If you’re feeling sluggish, be okay with taking a few pounds off so you can get through the movements with good form and technique.
Play the long game: We all have something that we are working on. Even the most advanced athletes will struggle with making progress on certain movements. If you think of your journey at FCCF as a long game, you’ll learn that it’s about consistently showing up, improving your form and technique, and then pushing yourself each week to do something a little more from the week prior.
We hope to see you in the gym consistently and want to help you make progress towards your fitness goals. Talk to any of our coaches about your goals or general questions you have about the workout. We’re here to see you lift another day!
Reminders:
Give us your feedback by completing the Member Experience survey!
Register for the Crossfit Open and select Fog City CrossFit as your Affiliate.
Order your CrossFit Open t-shirt! Deadline EXTENDED!
WODs for the Week:
WOD 2/7-2/12: Register for CrossFit Open 2022
🥳🥳Hope you’re excited as we are about the 2022 CrossFit Open. Registration is now open!
🤔You’re probably wondering what is CrossFit Open and why should I care?
The CrossFit Open is a yearly event where we all get to test our fitness. Each week, CrossFit releases a workout that everyone completes. Workouts are announced on Thursdays on CrossFit Open’s website. Fog City CF programs the Open workouts to be completed by athletes on Saturdays. You don’t have to be registered to complete the workout; however, the more people that register and participate, the more fun we all have together! It’s also pretty cool to be doing the same workouts as a few hundred-thousand people around the world.
There are three different scaling levels, so there’s something for everyone. Whether you’re a veteran who wants to see where you’re at, a newbie just learning, or just want to push yourself to see what you can do, there is something for everyone! There’s always a bunch of firsts — first double under, pull-up, or muscle-up or a PR on a lift.
We’ll be celebrating the end of the Open with a party on March 19, 2022 with prizes for performance and fun! Stay tuned for party details!
🚦Logistics
3 weeks of workouts, Feb 24 - March 14
The workouts are released on Thursday at noon and everyone has until Monday at 5pm to complete.
The workouts will be programmed on Saturday. You can make them up during a coached Open Gym (Friday or Sunday).
🪜There are three levels for each workout:
RX (do the workouts as written, can include more advanced skills)
Scaled (modify the weight and/or movements)
Foundations (new to CrossFit or still leaning movements)
There are also age group divisions if you’re a Master (over 35) or a young ‘un (14-17)We will be including scaling at these levels the next couple of weeks so you can get used to them.You can sign up for the Open at open.crossfit.com. Make sure to select Fog City as your affiliate!Want to learn more? This article has a great summary of the Open and why it’s exciting for everyone! [link to “What Is the CrossFit Open, and Why Should I Sign Up?”]
👚👕Get your SWAG on:
Order a shirt or tank to wear during the workouts and get into the CrossFit Open spirit!
WOD 1/31-2/5: Health Safety Updates Effective 1/31
📣The City of San Francisco recently announced it will allow vaccinated and boosted cohorts to remove face masks indoors in gyms and offices starting 2/1/22. However, the board has reviewed the guidelines and have decided to extend FCCF’s gym mask mandate temporarily.
The Board will be reviewing this decision weekly. We are also awaiting a decision from the city and the state regarding the existing mask mandate that is due to expire 2/15/22.
↗️Changes to FCCF Safety Protocols:
COVID Boosters Shots will be required to remove masks in the future – if you haven’t shared your COVID booster information with us, please send it to info@fogcitycf.com
K/N95 is recommended for everyone, but will no longer be required for coaches
Water can be consumed in the gym; however, we ask that you quickly put your face mask back on after drinking water
Class sizes have been increased from 10 to 12 with waitlists. Waitlist rules still apply.
↔️ Unchanged FCCF Safety Protocols:
Do not come to the gym with any symptoms, of any kind. Whether you think it's allergies, a stuffy nose, a headache, or something else, please stay home.
If you live with someone who is ill, please stay home.
Masks are required in the gym at all times – covering mouth & nose, unless drinking water.
Spread out in classes.
If you were in class with an individual that tested positive: Recommend wearing a K/N95 and get tested (preferable PCR)
➕Tested Positive?
If you test positive within 5 days of being at the gym, please email us at info@fogcitycf.com to notify us right away. Also, follow CDC protocol before returning to the gym.
WOD 1/24-1/29: 2022 CrossFit Open is Coming!
Get excited! The CrossFit Games Open starts in a month. 🥳🥳
This annual tradition will take place over three weeks, starting 2/24. Each week, CrossFit releases a workout that everyone in the world completes. There is something for everyone: RXed, scaled, foundations, and masters versions of each workout. It’s a great way to see where your fitness is, push yourself, and cheer on your fellow swolemates. We will be programming the weekly CrossFit Open workouts on Saturdays. As an affiliate, we can validate everyone’s score who chooses to enter.
Read more about it all here: What is CrossFit Open and Why Should I Sign-up
Stay tuned for more information about registering and how we will be running the workouts this year.
WOD 1/18-1/22: Safety Protocol Updates
Thank you to everyone who donated to the City of Dreams and participated in the MLK, Jr Tribute WOD today. We look forward to honoring this tradition each year.
Also, you may have noticed that there are new members in the gym after our January Onboarding session. Please say hello to our new members and help them navigate the gym. It’s also a good time to remind everyone that our safety protocols were updated on 12/27/2021.
Updated Safety Protocol:
We ask all our members to please follow these guidelines for keeping the community healthy:
Do not come to the gym with any symptoms, of any kind. Whether you think it's allergies, a stuffy nose from all this rain, a headache, or something else, please stay home.
If you live with someone who is ill, please stay home.
Masks required in gym at all time - ON faces, covering mouth & nose.
K/N95 Strongly recommended - there will be some available at the gym by Wednesday 12/29.
K/N95 Required for coaches (and provided by FCCF).
Taking mask off (to even drink water) must happen outside the gym.
Class size temporarily limited to 10 people (no waitlist).
Spread out in classes.
We strongly recommend COVID-19 booster if you’re 6 months post your last dose. (We anticipate SFDPH will change requirements for boosters in the new year.)
If you were in class with an individual that tested positive: Recommend wear a K/N95 and get tested (preferable PCR)
If you test positive, we're very sorry to hear it, and please :
Let us know if were are the gym 5 days previously (info@fogcitycf.com or hill@fogcitycf.com, lgb@fogcitycf.com, and/or gordon@fogcitycf.com).
Follow CDC protocol before returning to the gym
Tribute WOD 1/17: MLK, Jr Day Tribute to Stacey Abrams
On Monday, January 17, 2022, we'll be celebrating a Fog City Community Fitness tradition: an MLK, Jr. Day Tribute WOD and Community Giveback to City of Dreams.
Stacey Abrams WOD: January 17, 2022
This WOD is a living tribute to the hard work, persistence, and impact of Stacey Abrams. Stacey Abrams has dedicated her life to supporting grassroots organizers, fighting for people’s right to vote, and equal rights and protection for all under the constitution. Stacey Abrams embodies FCCF’s values: inclusivity, equity, and persistence. She keeps showing up, and inspiring people around her to do the same.
Community Giveback: Donation to City of Dreams
The best way we think we can give back to the broader community during COVID is $$$. This year, we are again highlighting a great organization that serves youth communities of color in SF that we can lift up and contribute to: City of Dreams
On MLK, Jr. Day, we’ve made classes FREE in hopes to see more of your friendly faces and to maximize our impact within the community: We ask that if you join us in doing the MLK, Jr. Day Tribute WOD at FCCF or at home, then you consider making a financial donation to the City of Dreams (any amount will work). When donating, please list Fog City Community Fitness in the comments section, in addition to your name. Please check with your employer to see if they offer donation matching.
At FCCF, we believe Black Lives Matter and we are excited to continue this tradition! If you have other orgs you’d like us to consider, please let us know.
WOD 1/10-1/15: New 2022 Fog City CF Board Members
We’re excited to kick-off 2022 with new board members. A huge thank you to the members who are transitioning from 2021. We are grateful for all of the time and effort you have put into building-up our community to where it is today. The board is beginning the planning for what’s to come in 2022. Look out for updates and surveys to gather your feedback.
2022 Board Members
President: Hillary Terry
VP Finance & Facilities: Gordon Whitehouse
VP Community Engagement, Comms & Marketing: Lindsay Green-Barber
Finance Director: Lisa Guadagnolo
Director of Facilities: Darrell Lee (new)
Director of Communication & Marketing: Laika Kayani (new)
Director of Coaching Development: Kate Fulghum (new)
Director of Coaching Operations: Liz Terry
WOD: January 10, 2022
WOD: January 11, 2022
WOD: January 12, 2022
WOD: January 13, 2022
WOD: January 14, 2022
WOD: January 15, 2022
WOD: 1/3-1/8 -- 🎊Happy New Year!🎊
🎊Happy New Year!
✅We’ve brought back the January “Healthy Habits” Challenge. It’s a great tradition by which we commit to healthy habits to kick off the new year and document our successes on paper forms at the gym to keep each other accountable.
It's up to you which healthy habit(s) you choose. Some ideas include:
Less/no sugar
Less/no booze
More water
More sleep
Nutrition overhaul
Or you can make up your own! Write in your challenge(s), put a sticker on each day you meet your goal, and see how many stickers you can get over the course of the month.
Winners get... a healthy new habit. And lots of stickers 😆Good luck!
WOD: 12/20-25 (Note our Holiday Hours!)
Happy almost Christmas to those who celebrate! 🎄🎅🎁
We have a regular schedule Mon-Thurs this week but will not have classes on Christmas Eve (12/24) or Christmas Day (12/25).
Thanks!
WOD: 12/18 "12 Days of CrossFit"
⛄️To cap off our 2021 Holiday WODs, we’ll be doing “1️⃣2️⃣ Days of CrossFit” on Saturday, 12/18 during all class times.
If you enjoyed “Zach’s Sara’s 8 Crazy Nights,” then you’ll LOVE this WOD! It’s the same format but with four additional movements that will work your entire body and get your mentally prepared for whatever late December throws at you. Traveling for hours with screaming children? No problem! Dealing with judgmental relatives? No sweat! Trying to find time and energy to hit up multiple parties? Who cares! After doing “12 Days of Christmas,” you can do anything.
💫
12 Days of CrossFit
For Time, Performed Like The Song*:
1 Run @ 200m
2 Power Snatches @ 135/95 lbs
3 Power Cleans @ 135/95 lbs
4 Handstand Push-ups
5 Kettlebell Swings @ 53/35 lbs
6 Box Jumps @ 30/24 in
7 Chest-to-Bar Pull-ups
8 Wall Balls @ 20/14 lbs to 10/9 ft
9 Double Unders
10 Pistols, alternating
11 Burpees
12 Thrusters @ 135/95 lbs
This workout is completed like the song "The Twelve Days of Christmas." Start with 1, then complete 2-1, then 3-2-1, then 4-3-2-1, etc. until reaching 12-11-10-9-8-7-6-5-4-3-2-1.
🎩Hats off to our 2021 Board of Directors!
Thank you for all you did this year to help this amazing community exist and thrive!
left to right: Mike Olasov (coaching development), Liz Terry (coaching operations), Lindsey Whitehouse (communications and community engagement), Gordon Whitehouse (VP, finance and facilities), Hillary Terry (president), Lindsay Green-Barber (VP, Community Engagement, Comms & Marketing), Lisa Guadagnolo (finance), Zach Gerstein (facilities).
🌟Town Hall/EOY Party: Thursday, 12/16 @ 6pm + WOD: Week 12/13-18
🤞Don’t forget: The Town Hall/End of Year Party is THIS Thursday, 12/16 at 6pm at Barebottle Brewing Co. on Cortland Ave. in Bernal Heights.
👉We rented the space outside. EVERYONE is welcome!👈
WOD: 12/6-12/11
Happy last night of Hanukkah (12/5) to those who celebrate! 🕎
🤞December reminders:
12/6: Board nominations due. ✍️ Fill out the form here (one form per nomination; no limit to the number of nominations any one person can make)
12/10: Deadline to contribute to the ⛄️FCCF Holiday Fundraising Gift Card Drive 💙for Cesar Chávez Elementary School families. Send your monetary donation via Venmo to @Yami-Rosas.
12/14: Board election polls open ✅
12/16: Town Hall (EVERYONE WELCOME!) at Barebottle Brewing Co. on Cortland Ave near Bayshore. We reserved the outdoor patio from 6pm to 9pm. There will be a food truck and we’re asking folks to bring a baked good. 🧁