CrossFit Republic – CrossFit
Sick Season Protocol Part 1
As cold weather settles in, so do the seasonal illnesses. Staying healthy this time of year requires effort, responsibility, and care for yourself and those around you. Keeping our community strong and healthy is the result of individual actions.
WHEN TO STAY HOME
If you or your children are feeling unwell, we ask that you prioritize the health of others by staying home. Specifically:
- Fever-Free Rule: Please wait at least 24 hours after the break of a fever before returning to the gym.
- Symptoms Consideration: If you’re experiencing persistent coughing, sneezing, or other symptoms that could spread germs, consider staying home until you’re on the mend.
From personal experience, I know how hard it is to miss both your gym hour and your social hour. I was sidelined for a full week recently, and it was tough. But trust me: you won’t lose the progress you’ve worked so hard for. Any struggles upon return are temporary and just a superficial side effect of recovery.
Sick Season Protocol Part 2
CLEAN YOUR EQUIPMENT
We all share the same space and equipment, so keeping it clean is essential:
Spray down your equipment immediately after use.
Wipe it thoroughly with the orange towels provided.
MITIGATE SICKNESS
Your immune system is typically a reflection of your nutrition and you may consider some ideas below during this season:
Vitamins & Minerals: Vitamin C, Vitamin D, Zinc, and Magnesium can help strengthen your immune system.
Hydration: Drink plenty of water to keep your body functioning optimally.
Foods: Eat whole, nutrient-dense foods like leafy greens, citrus fruits, garlic, and ginger. Try incorporating a table spoon of apple cider vinegar into your day.
Every small action—whether it’s staying home when sick, cleaning equipment, or eating well—helps protect the health and strength of our community.
Deadlift (Daily Strength – 18 Minutes
Find a 1 Rep Max Deadlift )
Last week was the back squat and this week is the deadlift. I usually would put deadlift at the end of the week since it’s a very fatiguing fully body left that puts the central nervous system under a lot of stress but I didn’t want to risk fatiguing you all too much for this lift since I know for some…it’s a favorite. We also will not have deadlifts in the conditioning W.O.D. as to deload your body from some heavy lifts here today. Hopefully today we can establish an updated number for our deadlift to help guide us the remainder of the year or at least until we max again.
Daily Conditioning W.O.D. – 9 Minutes (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
3 Bar Muscle Ups
6 Box Overs (30/24)
Intermediate Version
6 Chest to Bar Pull Ups
6 Box Overs (24/20)
Scaled Version
6 Pull Ups (Butterfly, Kipping, Jumping, or Banded)
6 Box Overs (20/16)
Beginner Version
6 Ring Rows
6 Box Steps Ups (20/16)
In this gymnastics and plyometric sprint couplet, the challenge will be to stay moving throughout the entirety of the workout. Despite the skill of the movement and challenge of the box height, the reps are kept low to push you towards fast unbroken sets on the bar and small smooth sets on the box that shouldn’t push you towards fatigue.
Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)
Climb the ladder by twos as high as possible in 25 minutes of…
(2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 …and so on)
Deadlifts (155/105)
Box Overs (24/20)
Pull Ups
To make the math easier on this one when you’re calculating your results, consider one time through equal to one round. So if you get through the set of 20, that would be the 10th round.
Intermediate (135/95)
Scaled (95/65)
Beginner (75/55)
Pull Up Modifications
– 1:1 Ring Rows
– 1:1 Banded or Jumping
– 1:1 Seated Strict Barbell Pull Ups