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News, Gym Talk, Events, and Articles to feed the Mind!

October Newsletter

9/25/2019

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October News, Tips and Events!
We have a few things going on this month!  Starting October 10th, The Open will be starting up again!  If you are new to CrossFit and are not sure what the Open is about then Click on this ==> LINK <== to learn a little more about it!  For the rest of us...you already know what to expect!  We will be performing the Open workouts each Friday over the course of the Open.  Thursdays will be dedicated to active recovery workouts to get the body moving and mobilized so we are all ready to attack the Open Wod on Friday!  I will set up a little competition for anyone that wants to participate! I will write up a separate email and make a post about it with more details!
Take advantage of the small time you have left to work on your weaknesses before or after classes!  Don't throw a tantrum when a movement like the double under or Toe to Bar pops up in the open and all of a sudden you hate life because you have not practiced them!  Think I was speaking to Matt the other day who said he wishes he can just learn how to do everything relatively well, but it's very difficult because CrossFit incorporates so much!!  Yes it does! And believe me!  It took me a good loooong while to finally become, kind of, good at most things we do here!  As long as you keep making yourself practice and practice...I promise things will start to click!  
Joint Competition with Locust Grove
Saturday, September 28th 
9am to 11 or 12 
Teams of 2!  Completely random teams!  3 workouts! RX and Scaled Division!  
WE WILL NOT HAVE CLASS AT UNYIELDING

Instead, free up a few hours and throw down on a little friendly competition at Crossfit of Locust Grove!  Never competed?? Its totally alright!  The workouts are doable for everyone and its a great opportunity to workout with others outside our gym!  This is a FREE event for both our gym's members!  
 
The address is: 
108 Park 42 Dr, Locust Grove, GA 30248

If anyone wants to carpool from our gym, just meet up at 8am and we could make our way over there!!

WOD 1: You and your partner build up to a heavy
Clean + Hang Cluster + Shoulder to Overhead
on a 12 minute clock!
 
CHIPPER
30 HRPU (hands touch Wall Ball)
30 Box Jump Overs (24/20)(20/20)
30 Thrusters (95/65)(75/55)
30 Cal Row
30 Power Snatches (95/65)(75/55)
30 Thrusters
30 Box Jump Overs
30 HRPU


12 MIN AMRAP

24/18 Cal Bike
18 Burpees Over Parallette 
12 Toe to Bar/ Sit-ups

 
Welcome some new faces!!
New member shoutouts from September!  Keep all these people accountable and encourage them to keep coming back!  Please be sure to introduce yourselves when you run into Sonja, Maddy, Austin and Christian!  We also have Mannon, Angelica and Nicole. I just haven't had a chance to snap a picture!!  You will all get your social media spotlight soon! I promise. 
Upcoming Birthdays This Month!

Happy Birthday boys and girls!!  

Angelica Mireles 10/11
Bryan Kirkland 10/19
Blake Stinnett 10/22
Allison Lawler 10/24
Tina Harmon 10/29


   
Coaches Thoughts...
 
It's here.... The Open.... twice in one year?! Dear lord, why??  I'm already dreading the thruster workout that is sure to kick my butt like it does every year!  But who knows?? Maybe they won't do a thruster workout this year.  But that's just hopeful thinking since they always throw in thrusters! We have slowly been preparing for this, so just come in like you always do and kick some butt!
 
Baby Shower and Tacos!

Saturday October 12th @ 10am

Join us for some games, treats, and tacos!  Mom is putting together a Baby Shower for us and would like to invite you all to come be a part of the festivities!  I am in the shadows as to what she has planned for the day, so I can't really give you any information other than that!  

We will have a Taco stand on deck with all the meats and all the fixings!  So if you know you can make it, please just let me know (if you have not added yourself to the google sheet) so we can let them know how much food to bring!  

You can add yourself to the list here! =====> I LOVE TACOS
Just add your name and number of folks coming with you!
Thank You!

 
I am clocking out early for Halloween!!

Thursday October 31st

3:30 and 4:30 afternoon classes only!!

NO 5:30 and NO 6:30!

Going to take Zae trick-or-treating!! 
ROMWOD!

Take advantage this month while we hit these Open Workouts and use the ROMWOD room!  Just get with me to get it rolling and take 10-20 minutes to get mobile before or after your workouts!  Are you making the best of your rest days?! I know I am not! Haha.  Incorporate some ROMWOD in your off days if you can make it to the gym!  Can't make it?? Make up your own routine at home for a good 10-20 minutes!  It will keep those pesky injuries at bay before they even think about happening!  Stay Flexy, friends!

Questions about anything, just reach out to me! 

Still haven't put my number in your phones? My number is:

470-234-5345

See you all soon!

-Jessie
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September Newsletter

9/1/2019

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September News, Tips and Events!
August was a big month for Unyielding! Lots of new faces have joined us along with some members who were away for military training and I am very excited to have you all with us!  

**Monday September 2nd for Labor Day**
**8 and 9am Class only!!**

Now onto September!  This month will bring along some classic benchmark workouts!  Starting off with "Grace" and then following up with "Fight Gone Bad" soon after! If you have been with us for a while then these are no strangers to you and know what to expect!  We will also be testing our 3RM for the push press, deadlift and front squat in this cycle!

 
September will continue to highlight at least one “popular” Open skill each week. We’ve noticed a trend of DB work becoming more and more popular in the Open, so expect to be getting very used to the odd objects while still covering down on other Open classes like TTB, MU, Pull-Ups, and...the Thruster. I hate to be the one to tell you this but you will be seeing some variation of the Thruster almost every week. Keep your favorite movements close and keep your least favorite closer ;). Get ready for an amazing month of workouts.
Welcome some new faces!!
We have some amazing new members that joined us in August!!  You have most likely worked out with them already, but be sure to introduce yourselves and tell them how cool the owner is and to bring in more friends.... Haha.  Welcome to the Unyielding Family!!  Starting from the top of this Newsletter, we have Malissa and Chad Smith, Tori and Jason Smith, Holly Thompson, Teri Doepke and Rodney Crosby!  Curtis Woods has also joined us!, but he doesn't like me being a paparazzi! 
Upcoming Birthdays This Month!

Happy Birthday boys and lady!!  

Curtis Woods 9/7
JB 9/8
Stuart Barrow 9/13
Victorie Penn 9/25
Michael Ponicsan 9/26




       
 
Coaches Thoughts...
 
Fantastic job on the squat cycle everyone!!  We saw some sweet new Personal Records!  Now you have the privilege to squat heavier when we do percentage work again!! This month we will shift our focus on the upcoming Open in October! So you may notice some shorter AMRAPS and single arm work.  Don't underestimate the short workouts!  That's when Intensity plays a key role and you will be feeling it for the next few days! The Open always seems to test us on our weaknesses so be sure you are working on them!

As I mentioned above, I will be including skill sessions to our programming, so try not miss out on those days when you see them!  So if you hate those higher skilled movements like muscle ups and HSPU's... come to class!!!  You can only get better by trying the movement!

 
Joint Competition with Locust Grove
Saturday, September 27th 
9am to 11 or 12 
This will be a little throw down to get your competition blood ready for the Open!
  • Teams will be Chosen at Random
  • Teams of 2
  • ALL names will be thrown into the name drawing, so mixed gym teams are possible!
  • RX and Scaled Division
  • WOD 1: Strength-
    • 10-12 minutes to build up Clean + Hang Cluster + Shoulder 2 Overhead.
 
  • WOD 2: Chipper-  Will Change some after some testing! But somewhere along the lines of.....
    • Buy In
      30 Cal Row
      30 T2B

      into

      30 Burpees to Plate
      30 Box Jump Overs (24/20)
      30 DB thrusters (50/35) (35/25)
      30 power cleans (135/95) (95/65)
      30 DB thrusters 
      30 Box Jump Overs 
      30 Burpees to Plate
 
  • WOD 3: TBD
Nutrition Challenge!!
This month we are going to start the 800g Challenge!! So I hope you all have your food scale by now!  All the information that you need is below.  I will create a facebook page where we can try to keep each other accountable by sharing recipes, photos, and whatever else!  

Click here---->> FACEBOOK GROUP and join the group!

The extra challenge I will give you is to have some sort of CONTROL over your portions. 

Those of you who have done the RP diet templates are already familiar with how to portion meals and will be ahead of the game!  Do not over eat! its that simple, BUT it's so terribly hard when first starting. Give your body some time to adjust and you be dropping pounds and inches in due time!
The Challenge
  • Eat 800 grams (g) of fruits and/or vegetables (total) a day.
  • No foods are restricted during the challenge but only fruits and vegetables count towards the 800g total.
  • Total calories (and macronutrient grams) are up to the individual based on their fruit and vegetable choices, as well as the other foods in their diet.
The Nitty-Gritty
  • The key is that you can weigh the item as a standalone or unprocessed item. It does not matter if the item is cooked, canned, frozen, or fresh.  
  • Dried fruits/vegetables and juices do not count towards the total.

CookedFreshCannedFrozen.png

  • You cannot count fruits or vegetables in processed or packaged foods. Potatoes as potato chips, peas in a chicken pot pie, apples in apple pie, do. not. count.  
  • You can count fruit and vegetables you weigh before making a recipe applied to the serving you consume (i.e., veggies in a chili, ingredients for blending in a smoothie). 
  • Canned items are ok if canned in water and/or spices only, like canned black beans, and you weigh the drained solids. 
  • Refuse (peels, cores, or skins) that are not consumed should not be included. 
  • The expectation is that you weigh and measure at home, work, etc. You can eyeball fruits and vegetables from restaurants (no need to break out the scale for ordering broccoli). We expect you to use a restaurant’s website nutrition information where available (e.g., Chipotle).  Be sure you estimate appropriately: leafy greens do not weigh much (~25g a cup) and most restaurant vegetable portions are often ~75-85 grams.
  • As for the cooking oil, assuming it is a standard light coating, do not worry about the oil contribution and weigh the item cooked.
  • You can cheat any diet or system. Go with the spirit of the challenge and when in doubt, do not count it.
The “Yes/Nos”

Hopefully, we don’t have to list all the existing fruits and vegetables!  You know these. Here are a few exceptions that can be confusing:

  • Avocado: A fruit! Count it.
  • Coconut: A fruit!  Count it if you eat it as the fresh meat.  Liquid (milk and juices) and dried (flakes) coconut products do not count.
  • Corn: As in corn on the cob or whole kernels, count it!  Corn derivatives (i.e., cornmeal, popcorn (derived from dried kernels)) do not count.
  • Fermented/pickled foods (e.g., kimchi, sauerkraut, pickles): Assuming its just vegetables and weighed (relatively) drained, these count. If the brine includes sugar, it does not count.
  • French fries: No. Commercially fried anything is out for the 800g total. Cut up potatoes roasted at home are fair game.
  • Grains (like quinoa or buckwheat) do not count.
  • Legumes (beans) and peas: Except for peanuts, count them!
  • Olives: A fruit! Count them.
  • Nuts: Do not count towards your total.  
  • Tomato derivatives (e.g., salsa, tomato sauce): If the entire ingredient list is vegetables and spices, count it. Most tomato sauces, salsas, etc., however, include water, oil, and/or sugar in the ingredient list, such that they do not count.  

Per above, you can cheat any diet or system.  If you are questioning if something counts, it probably does not.

Mobility/Stability Corner

Ankles... Who has time to mobilize those??  You need to!!!  Want to get better at pretty much every movement we do here at the gym?? Then start mobilizing your ankles.  Take advantage of all the videos I have shared in the newsletters lately.  You will start to notice big changes not only in your range of motion, but also in your recovery time!  

Questions about anything, just reach out to me! 

My number for all the newer members if you do not have it is:

470-234-5345

See you all soon!

-Jessie
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