5994 Judd Road Oriskany, NY 13424 P: (901) 826-5613

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Posted on February 7, 2019

Info to assist you at the gym

WODIFY is your friend.  Read it before coming in here.  If there are movements you dont know go to  the WODIFY video library and watch the movements.

Be prepared on your scales or potential scales, weights, 1 rep maximum and percentage.  Help the coach help you. The more time they are working on your numbers the lest time they have to coach

As a member here at Exagora I expect that if you are in regular class, have been here for 3 months or more in group class there is a certain level of ownership of your experience here. You must learn CrossFit. You should start knowing your limitations, capabilities, and goals.  You need to know your numbers for lifts.  You should know your options for scales. There is 107 of you and 6 coaches.  Thats allot to remember for a coach. Then pay very close attention in class. Remind you 25 years in the Navy attention to detail is a way of life, mistakes are not lol.

Coaches look at the class list know your class, be prepared for scales injuries and know how you want to organize the room and people  Newer more developing members up front

Leave the gossip hour for gossip hour.  Dont be chatty with everyone during class save that for after but have fun. Its ok to talk but not at the expense your a distraction.

Listen to the coach.  If your new move away from your buddy and go up front.  That way you are by the coach can here the coach over the music and dont watch everyone else

Dont watch what others are doing they could be heading into on coming traffic and I dont think you want to follow them.

Coaches that are working out will follow the coaching plan.  This way our members dont get side tracked.  They will do what they see you do

Do not clean up your equipment until the last member is done in your class. Now if you have to leave polity tell the coach you have to leave.

Be encouraging to other members while they are finishing up.  You will be last one day too remember that.

If you see a new member introduce yourself, help them out.  If other members seem lost or confused help them out and tell the coach

There is a time for class and a time for everything else.  When a coach is coaching that is there only responsibility. Thats not the time for nutrition coaching, in body reading coaching, helping you with the internet password, its not the time to discuss your personal needs.  We can do ALL OF THAT but outside of class.  Nothing else email text IM me about that stuff

The coaches job is safety first, 2nd to get results, 3rd ensure proper flow for the entire class.  Please help them help you coaching is a challenge for CrossFit.  I am convinced we have the best coaches you just have to believe in what they are telling you.  .

Be on time 5 min is ok 10 plus is not ok to be late , sign up for class 1 hour prior or up to 96 hours in advance. Sign up for the entire week if you can.

Bring a towel. If you use our paper towels and or bathroom products pick it up off the floor and throw it out in any of our 5 garbage cans

wipe down you equipment and floor if the floor is real bad

Use the chalk but be an adult and use what you need over the bucket not all over the floor

Bring water or a container for water.  Then bring it with you.  If you want to leave it put your name on it or I am throwing it out

Wash your gym cloths and sneakers. The member room is getting ripe.  If you can smell it you know the rest of us can.

Bring two shoes during the winter and spring months

If you bring kids clean up after them food drink etc.  We clean the facility but we are not your maid

Put equipment back right where you found it nothing different.

Dont work our injured tell the coach or me.  Your safety is first.

If you have concerns issues problems with how I do things come see. me. Open door policy for me.  That being said if you have an issue or and Idea I will welcome it all but not all ideas are good ideas.  If you have a problem come with a potential solution as well. That lets me know its not just a complaint.

Again please try do all these things. As a group we will improve your experience and everyone elses.

The only problem I cant solve is the one I dont know about. Feel free to give me feedback anytime.  Thanks for all you do

 

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Adding payment method

https://help.wodify.com/hc/en-us/articles/209427027-How-do-I-add-a-payment-method-

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Q and A

Q:How much is fundamentals A: $350 unless you get law enforcement, military, medical professional discount then its $300

Q: How long does fundamentals take A: Each session is 45-1 and all 10 session can be done over 3-4 weeks.

Q; What happens after that A: We set you up with unlimited membership and you start coming to one of our 7 classes a day

Q: How hard is it in the beginning

A: Its a slow deliberate process. It wont be agonizing but you will work.  Everyone goes through a soreness phase but you acclimate over the first few sessions

Q: Can I bring my children to the gym A: Absolutist but your responsible for them.  The remain in the member room. There is a TV and we provide the internet pass code to you

Q; When do we talk nutrition A: During and at the end of your 10 fundamental classes

Q: Where do I change  A: There are two bathrooms one in the front and in the small part of the front gym

Q: Are there showers A: No

Q: When are class times A; Here is a link to our schedule http://www.crossfitexagora.com/schedule/

Q: What do I get with my membership A; Everything we offer CFE 60 -CrossFit CFE 30 – 30 minute workouts CFE M -Yoga CFE E -Endurance class Nutrition coaching, body composition readings, discount on products.

Q: Do I need to have experience in weightlifting A: None we teach you everything

Q: How an I pay A:  Check cash credit card debit card bank info ACH we put it in our system for auto withdrawl on the 1st of the month

 

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Terms and definitions

The definition of CrossFit is, “Constantly varied, functional movement, performed at a high intensity”. Every workout will be different. CrossFit is designed to develop the following 10 characteristics of fitness.

  1. Cardiovascular endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

 

CrossFit is a performance based training program. There is no tape measuring, and scale watching in what we do. The idea behind our methodology is simple… There probably weren’t many fat cavemen…. In the early days of civilization, a fat person was considered a lazy person. Everyone was working, moving, lifting, using their bodies to make their lives livable. The need to perform kept people in shape.

We use benchmark workouts to gauge your progress. You will get introduced to your first one next week. These are workouts that we repeat every so often to see how you improve in your performance compared to the last time you did the workout. As you get better in your performance your body will change its composition and shape by default.

You can stop getting on the scale everyday, or measuring your waist every week. Instead, come into the gym and try to get the most of each workout and do better than you did the last time. The more you focus on performing better the more you will see and feel the results you are looking for.

Things to Remember

  • Get to class on time, if not a little early
  • Make friends!
  • There is no rush. You don’t have to come in and get a year’s worth of working out in one class. Be Safe.
  • Rest, you will see better results by taking some time off regularly.
  • Set a goal. If you don’t know where you want to be, how will you know when you get there?
  • Discomfort is normal when you do something new in your fitness routine. Don’t be discouraged. You 
may get sore, really sore after some of your first workouts. Make sure to drink lots of water, do the cool-downs after class and get plenty of sleep. If you are having an issue with pain or a potential injury, you MUST let us know ASAP.

 

Glossary of Terms You Might Hear Us Say

WOD = Workout of the day

AMRAP = As Many Rounds/Reps As Possible, Perform the exercises as fast as possible in a set amount of time.

FT = For Time, Complete the entire workout as fast as possible.

DU = Double Unders – Jump rope with the rope passing under your feet twice for every jump.

PR = Personal Record, This is that awesome time when you do something you have never done before.

EMOM = Every Minute on the Minute

TABATA = 20 sec. of work 10 sec. of rest for 8 rounds (4 minutes total) amount of time.

METCON = Metabolic Conditioning. The part of the workout where we get our sweat on.

POOD (pd) = Russian unit of weight. Mostly used in reference to kettlebells. 1pd = 16kg = 36lbs

# = The Pound sign. used the same as “lbs.”

T2B = Toes to Bar, exercise where, while hanging, you bring your feet up to touch the bar.

S2OH = Shoulder to Overhead, exercise where you bring a barbell from your shoulders to an overhead position (strict press, push press, jerk press)

Mobility = Movements and exercises that stretch muscles and loosen joint to assist in range of motion, proper positioning, and muscle recovery.

Crossfit.com = a great place to go for information about CrossFit and the community. There is a workout posted each day, videos, forums and a ton of other resources to educate yourself on this adventure you are starting.

Chipper = a For Time workout with 4 or more exercises that all have a high repetition count. The idea is to pace yourself and “chip” away at the workload.

First to finish, First to cheer = Our motto. Helping motivate your gym-mates is something that we want to see everyone participate in. If you finish a WOD and other people are still working get over there and encourage them. They are working hard and deserve acknowledgement of that effort. Cleaning up can wait.

Scaling = Making the exercise fit your ability and skill. You can scale up or down.

Referral = What you will do to help your friends get the same fantastic experience you have had working out with us!!

What You’ve Learned

Squats

·         Hips back first

·         Weight in your heels

·         Knees out

Push-Ups

·         Tighten core

·         Elbows in

·         Back straight

Cleans

·         Knees back in the hang position

·         Back straight in “dip/drive”

·         Arms straight in the pull

·         Fast elbows

Sit-Ups

·         Press butt to the floor

·         Arms forward

·         Flat back

Rowing

·         Flat back

·         Push with legs

·         Legs-Back-Arms then Arms-Back-Legs

Double-Unders

·         Elbows close to body

·         Legs straight

·         Push the rope

Deadlift

·         Engage your butt, Weight in your heels

·         Shoulders in front of the bar

·         Knees, hips and shoulders all straighten out 
at the same time

Pull-Ups

·         Tighten core

·         Elbows in forward

·         Chin above the bar

Box Jump

·         Jumping stance, bend knees

·         Lean forward, arms back

·         Land with full foot, land softly

Bench Press

·         Eyes under bar, squeeze shoulder-blades into bench

·         Plant feet flat under knees, push back

Elbows down, slightly arcing bar path

Kettlebell Swing

·         Flat back, hinge at the hip

·         KB thru the legs, hip pop with inner thigh 
contact

·         NO SQUATTING

Front Squat

·         Full Squat w/Back upright

·         Bar resting on shoulders

·         Elbows forward and pushing up

·         Weight in heels

Presses (Strict, Push, Jerk)

·         Jumping stance, tight core, rib cage down.

·         Push the bar to the ceiling, rotate elbows 
forward (thumbs back)

Burpees

·         Feet behind hands

·         Squeeze your abs when returning to jump

Toes to Bar

·         Active shoulders in the kip

·         Keep your core tight to prevent low-back issues

Snatch

·         Wide grip

·         Knees back in the hang position

·         Back straight in “dip/drive”

·         Arms straight in the pull

Thrusters

·         Full Squat w/Back upright

·         Bar resting on shoulders

·         Explosive extension (stand-up)

·         Push the bar to the ceiling, rotate elbows 
forward (thumbs back)

Wall Ball

·         Full squat, ball in front of face

·         –  Explosive extension (stand-up)

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These are some simple rules when you get to the group classes that you will find very helpful.

WODIFY is your friend.  Read it before coming in here.  If there are movements you dont know go to  the WODIFY video library and watch the movements.

Be prepared on your scales or potential scales, weights, 1 rep maximum and percentage.  Help the coach help you. The more time they are working on your numbers the lest time they have to coach

As a member here at Exagora I expect that if you are in regular class, have been here for 3 months or more in group class there is a certain level of ownership of your experience here. You must learn CrossFit. You should start knowing your limitations, capabilities, and goals.  You need to know your numbers for lifts.  You should know your options for scales. There is 107 of you and 6 coaches.  Thats allot to remember for a coach. Then pay very close attention in class. Remind you 25 years in the Navy attention to detail is a way of life, mistakes are not lol.

Leave the gossip hour for gossip hour.  Dont be chatty with everyone during class save that for after but have fun. Its ok to talk but not at the expense your a distraction.

Listen to the coach.  If your new move away from your buddy and go up front.  That way you are by the coach can here the coach over the music and dont watch everyone else

Dont watch what others are doing they could be heading into on coming traffic and I dont think you want to follow them.

Coaches that are working out will follow the coaching plan.  This way our members dont get side tracked.  They will do what they see you do

Do not clean up your equipment until the last member is done in your class. Now if you have to leave polity tell the coach you have to leave.

Be encouraging to other members while they are finishing up.  You will be last one day too remember that.

If you see a new member introduce yourself, help them out.  If other members seem lost or confused help them out and tell the coach

There is a time for class and a time for everything else.  When a coach is coaching that is there only responsibility. That is  not the time for nutrition coaching, in body reading coaching, helping you with the internet password, its not the time to discuss your personal needs.  We can do ALL OF THAT but outside of class.  Nothing else email text IM me about that stuff

The coaches job is safety first, 2nd to get results, 3rd ensure proper flow for the entire class.  Please help them help you coaching is a challenge for CrossFit.  I am convinced we have the best coaches you just have to believe in what they are telling you.  .

Be on time 5 min is ok 10 plus is not ok to be late , sign up for class 1 hour prior or up to 96 hours in advance. Sign up for the entire week if you can.

Bring a towel. If you use our paper towels and or bathroom products pick it up off the floor and throw it out in any of our 5 garbage cans

wipe down you equipment and floor if the floor is real bad

Use the chalk but be an adult and use what you need over the bucket not all over the floor

Bring water or a container for water.  Then bring it with you.  If you want to leave it put your name on it or I am throwing it out

Wash your gym cloths and sneakers. The member room is getting ripe.  If you can smell it you know the rest of us can.

Bring two shoes during the winter and spring months

If you bring kids clean up after them food drink etc.  We clean the facility but we are not your maid

Put equipment back right where you found it nothing different.

Dont work our injured tell the coach or me.  Your safety is first.

If you have concerns issues problems with how I do things come see. me. Open door policy for me.  That being said if you have an issue or and Idea I will welcome it all but not all ideas are good ideas.  If you have a problem come with a potential solution as well. That lets me know its not just a complaint.

Again please try do all these things. As a group we will improve your experience and everyone elses.

The only problem I cant solve is the one I dont know about. Feel free to give me feedback anytime.  Thanks for all you do

 

Read full artical

Posted on February 6, 2019

Testing New Members Corner Post

This is just a test to see how it works.

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