What to Expect During Your First CrossFit Class

Find out what to expect during your first CrossFit class, what to bring and what to eat before you go.

Feeling intimidated about attending your first CrossFit class? You’re not alone.

Here’s what you need to know before you go.

10 Top Questions About Attending Your First CrossFit Class

What is CrossFit, really?

By definition, in CrossFit you will “perform functional exercises at high intensity with constantly varied structure.”

What do you actually do in CrossFit?

CrossFit focuses on 10 areas of fitness: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.

You can bet you’ll be doing one, two or all ten of these in any given day.

What’s with all this CrossFit lingo.

Box, AMRAP, As Prescribed, Fran…after a couple workouts, you, too will be tossing around these words into your everyday conversation.

Read our blog on Learning Some Common CrossFit Language, to find out more.

Will I get hurt?

Maybe you’ve heard from your neighbor, who knows a guy who knows a girl that hurt herself in a CrossFit class. Unfortunately, CrossFit has gotten a bad rap from countless shock-value viral videos.

Rest assured, all the coaches at CrossFit Salus are certified level 1 and level 2 trainers and have decades of experience. Your safety is our top priority and we’ll never hesitate to take weight off a bar if we feel form is being compromised.

So, be prepared to check your ego at the door.

Is CrossFit a cult?

Cult? No.

Community? Yes.

One of the best things about CrossFit is the crazy energetic and supportive atmosphere where the loudest cheers are for the last to finish and everyone knows your name.

What if I can’t do all those exercises?

The beauty about CrossFit is that all of our coaches are prepared to provide modifications for any and all exercises. You’ll notice that in each of our CrossFit classes, we also offer a “fitness” level that features scaled down movements and lighter weights as well as a “performance” level that features more advanced movements and heavier weights.

What should I pack for my first CrossFit class?

Wondering how to prepare for your first CrossFit workout? Don’t forget your water bottle, mask in case we’re working out inside, a good attitude, comfortable shoes and maybe a dry shirt to change into after you’re done.

What should I expect during my First CrossFit workout?

Each class is about an hour long. You can expect to move through about 5-15 minutes of a warm up followed by a skill or strength section before moving into whatever the workout is programmed for the day. The workout (WOD) starts with a much anticipated 3,2,1 GO! And everyone starts together.

Should I eat something specific before I go?

When and how much you eat depends on your own personal preferences and variables- some people like to eat right before they exercise, some people prefer to fuel up an hour or so beforehand.

Not sure what to do? Opt for a small portion carbs (think: half a banana) beforehand and a more substantial meal within an hour after training, which will help with recovery.

Need more in depth information on nutrition? Let’s chat.

Will I be sore after a CrossFit class?

Most people new to CrossFit will feel sore. It’s best to do some light activity the day after to get the blood flowing. If you’re not used to feeling sore, opt for a long walk or bike ride in between sessions as well as plenty of stretching.

Stepping into your first CrossFit class at Salus in Middletown NJ?

Remember to be open minded and be willing to learn, laugh and sweat a lot.

Schedule your free consultation to chat with a Salus coach and discuss your goals and answer any questions.

Customized Group Nutrition Challenge

Create Your Own Customized Group Nutrition Challenge!

Host a customized group nutrition challenge for your staff or with a group of friends/family! Foundation Nutrition offers a simple and effective way to arm your group with nutrition knowledge, build camaraderie, provide accountability and boost motivation at NO COST to you, as the organizer.

Who Can Benefit from a Customized Group Nutrition Challenge?customized group nutrition challenge

Do you have a group of friends or family who want to fit together?

Your success is dependent on the support team you have surrounding you. Whether you want to get fit for Spring Break or embark on a lifestyle change, there’s no better way than doing it with a group of friends by your side! Rally up your crew and customize your own nutrition challenge for a fun, cost-effective way to stay on track!

Are you looking for a new team building activity for your staff?

Keep employees healthy, motivated and productive with a customized nutrition challenge for your business.

How Does it Work?

  • This challenge is 100% online. No matter where your team is located, anyone…anywhere can participate.
  • As your customized group nutrition challenge guide, we’ll collaborate on the nutrition and lifestyle goals you wish to track (nutrition quality, food quantity, sleep, exercise, etc).
  • You get to choose the timeline (start date) and duration for your group nutrition challenge. See seasonal launch ideas below.
  • Come up with a fun, creative name for your challenge.
  • Participants will track their goals right on an app from their smartphone.
  • View real-time results through a fun leaderboard.
  • Throughout the challenge, we will help participants stay on track with motivational and educational content.
  • When the challenge is over, participants will have the option to continue their healthy lifestyle with individualized nutrition coaching.
  • You have the option to create a private Facebook Page where people can ask questions, share successes, recipes, etc.
  • Schedule a time to talk through your ideas and questions.

Consider a seasonal launch such as:

  • “Healthy through the Holidays”
  • “New Year, New You”
  • “Spring Ahead”
  • “Summer Shred”

How much does a customized group nutrition challenge cost?

Since this service is completely customized, the overall cost will depend on a a couple of things such as:

  • Base rate to create your customized challenge
  • The number of individuals you have participating in the challenge.
  • Whether you wish to receive coaching guidance throughout the challenge.
  • Challenge duration.

Contact Coach Angela at foundationnutrition@crossfitsalus.com to find out how the base rate and participant rate for your challenge can be easily wrapped in to the individual’s registration fee, making it no cost to you, as the organizer.

Interested in learning more? Let’s talk!

Salus In-House Partner Competition

Say goodbye to the Spring CrossFit Open and hello to our very own Salus In-House Partner Competition!

The cold NJ weather and dark days can make it hard to stay motivated through winter, so we decided to liven things up and bring you our first annual in-house partner competition! Grab a friend (Salus members only) for the in house partner competition that takes place on 3 Saturdays in March.

You in?!

Salus in-house partner competitionHere are all the details:

WHO

  • Salus members only.
  • Teams of two: M/M,  F/F  or  M/F
  • Fitness Division and Performance Divisions available.
  • Also open to teens!
  • Each team must have both athletes in the same division.
  • This is a friendly (in-house only) competition. Similar to the Open, we will rely on peer judging.

WHEN

  • 3 Saturdays in March: 3/14, 3/23 and 3/28
  • First heat starts at 9am
  • Regular Saturday CrossFit & Kids classes will be moved to Sundays those weeks

WHERE

  • Salus!

HOW MUCH

  • $15 per person.
    • Don’t worry unlike many competitions, you’re not looking at $300 per team… it’s only $15 per person.
  • Each partner must purchase and reserve individually.
  • Click here to purchase your “3-pack In House” Partner Competition.” This will allow you to reserve your heat on competition day.

WHY

  • Competition brings out the best in us. That’s the most we usually ask for.
  • But, it’s also nice to have an opportunity to win a cash prize!! Therefore, the $15 registration allows us to provide that fun incentive.

Hurry, registration closes Monday, March 2.

Sign Up NOW!


WOD 1: “The Ringer”

WOD 1 The Ringer (Performance) 8 minutes

Part 1 Partner A
4 minutes
45 Deadlift 225/155
AMRAP with time remaining
Max Push Press 135/95

Part 2 Partner B
4 minutes
50 Chest to bar Pull ups
AMRAP with time remaining
4 Single leg squats
4 Strict Handstand Push ups

WOD 1 The Ringer (Fitness) 8 minutes

Part 1 Partner A
4 minutes
45 Deadlift 135/95
AMRAP with time remaining
Max Push Press 95/65

Part 2 Partner B
4 minutes
50 Jumping Chest to bar Pull ups
AMRAP with time remaining
4 Air squats
4 Hand release Push ups

WOD 2: “The Deep End”

WOD 2 The Deep End (Performance) For time:(20 min Cap)

500m Row
28 Thrusters 95/65
400m Row
21 Thrusters
300m Row
15 Thrusters
200m Row
9 Thrusters

Athletes split the Row however you want.
The Thrusters are synchronized: defined as both athletes must be at the bottom position together.

WOD 2 The Deep End (Fitness) For time: (20 min Cap)

500m Row
28 Thrusters 65/45
400m Row
21 Thrusters
300m Row
15 Thrusters
200m Row
9 Thrusters

Athletes split the Row however you want.
The Thrusters are synchronized: defined as both athletes must be at the bottom position together.

WOD 3: “Clean House”

WOD 3 Clean house (Performance)

Score is the sum of 2 parts.
1- Total team reps
2- Heaviest total team weight

12 minutes
First 6 min, (One athlete works at a time)
AMRAP of:
9/6 Calories on Assault Bike
9 Cleans 135/95
Last 6 min, (One athlete works at a time)
Work up to a Max Clean

WOD 3 Clean house (Fitness)

Score is the sum of 2 parts.
1- Total team reps
2- Heaviest total team weight

12 minutes
First 6 min, (One athlete works at a time)
AMRAP of:
9/6 Calories on Assault Bike
9 Cleans 95/65
Last 6 min, (One athlete works at a time)
Work up to a Max Clean

“RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge

What is the 6-Week “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge 2020?

RESET your habits this New Year and get your goals back on track with the whole family (or a group of friends)!

Where do you want to be in 2020?

Huge changes can be made in a small amount of time. So, go ahead…partner up with your family, workout buddies, long-distance friends, neighbor… and let’s do this!

Our mission is to help you scale things back. Get back to the basics of what it takes to “be healthy” together as a family.

So what does “healthy” look like?

While the specifics will look different for everyone, we will all follow the same theme (kids included):

  • Eat & drink the right amounts
  • Eat good, clean foods
  • Sleep enough
  • Move your body often
  • Recover
  • Make time to de-stress

Pretty simple, right?

But, too often, nutrition is the most overwhelming, confusing, and time-consuming thing on that list.

We understand. If you’re not sure what, how much or when to eat, not sure what’s considered healthy or how to cook a balanced meal, it’s easy to get overwhelmed and not even start.

ENTER: The 6-Week “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge 2020

During the entire challenge, you and your family will be committing to each other that you will finally achieve your goals this year and hold each other accountable along the way.

Using nutrition as our foundation, we will also focus on sleep, hydration, movement, mobility and stress management. Because, when you have all these elements working together, you’ll experience positive changes with your energy, mood, performance, recovery, body composition and more!

Huge changes can be made in a small amount of time.

“RESET” is so much more than a short-term fix.

The simplicity with these goals will set you on the right path for long-term success.

The team aspect will keep you motivated and accountable.

So, go ahead…team up with your family or a group of friends and RESET for the New Year!

ALL CHALLENGE RULES ARE POSTED HERE

Sign me up >>

Who Can Participate?

Anyone. Anywhere. Nationwide.

The 6-week RESET Foundation Nutrition & Lifestyle Challenge is for anyone (beginner, intermediate or advanced individuals) looking to experience positive changes in their performance, recovery, energy levels, body fat percentages, and get motivated, too! This challenge is designed for kids and teens to participate with their parents.

You do not have to be a member at CrossFit Salus to join this challenge.

Join with your siblings.
Join with your children.
Join with your friends that you call family.
It’s up to you!

When? January 13-February 23

The 6-week nutrition and lifestyle challenge begins Monday, Jan. 13 and runs through Sunday, Feb. 23.

Weigh-ins begin Wednesday, Jan. 8 and end Sunday, Jan 12, 2020.

Cost

The cost of the 6-week challenge is $48 per person. (That’s only $8/week!)

  • Groups of 3, save 10% per person*. Use discount code: RESET10
  • Groups of 4, save 15% per person*. Use discount code: RESET15
  • Groups of 5 or more, save 20% per person*. Use discount code: RESET20

*Group captain must contact foundationnutrition@crossfitsalus.com with the list of names on your team to qualify for the the discount code.

Sign me up >>

*Add-On Individual Nutrition Coaching at the Same Time

What if you had someone to tell you exactly what to do? Someone to help you create the blueprint for your own healthy life?

If you want to take the challenge up a notch, work with Coach Angela or Coach Camilla for 6 weeks of individual nutrition coaching at the same time as the challenge.

Because, what’s right for “them” may not be right for YOU.

Individual coaching includes:

  • 2x (Pre & Post) Biometric Testing including weigh-in, circumference, body fat testing, pictures (value: $50).
  • One-on-One Consultations (value: >$260)
    • In-person, one-on-one consultations to review goals & address individualized questions/concerns.
    • Regular accountability and check up calls to review goals and overcome sticking points.
    • Frequent text or email check-ins for questions, guidance and unlimited support.
  • Personalized recommendations based on your goals (value: $99)
    • Resources for food and habit tracking and goal setting.
    • All the education and motivation you need to confidently achieve your goals.

Get the 6-week challenge PLUS individual coaching for only $148 (save over 50%)

This incredible value is available only though the challenge.

Sign me up >>

Interested in learning more? Let’s chat! foundationnutrition@crossfitsalus.com

Nutrition Challenge Details

Improve your health & wellness in 6 weeks by adding a new habit every week.

  1. NUTRITION QUALITY— Eat only whole (unprocessed), nutrient-dense foods from the outlined food list.
  2. NUTRITION QUANTITY—Follow the outlined portion guidelines for food and water.
  3. SLEEP— Sleep the defined amount of hours every night.
  4. MOVEMENT— Exercise the defined amount of time each day.
  5. STRESS MANAGEMENT— Implement stress-relieving techniques to take better care of your mind, body and spirit.
  6. SELF CARE— Stretch and/or roll for the defined amount every day. And learn how to RESET your mindset.

Scoring

The team’s score will be the AVERAGE of the team participant’s total scores.

Are There Prizes?

You bet! In addition to a life changing experience…

  • First Place Team will receive:
    • First-pick on prizes listed below
    • PLUS 1 Month of Individual Foundation Nutrition Coaching  *valued at $175
  • Second Place Team will receive:
    • Choose from remaining prizes listed below
    • Plus, 2 CrossFit Salus Tandem (2-3 people) Coaching Sessions (or remote programming if outside Monmouth county). *valued at $140 each
  • Third Place Team will receive:
    • Choose from remaining prizes listed below
    • Plus, 1 CrossFit Salus Tandem Coaching Sessions (or remote programming if outside Monmouth county). *valued at $70 each
  • Choose from the following prizes!

Note:

  • *Coaching prizes are not eligible to be redeemed for cash.
  • *CrossFit Salus coaches who choose to participate in the challenge are not eligible for prizes.

Tiebreaker:

If there is a tie at the end of the challenge, we will refer to nutrition categories for our tiebreaker. Considering this is a nutrition challenge, we’ll first look at the team who had the most points from both nutrition categories to ensure that only one team is victorious!

Next Steps:

  1. Make the choice that you and your family’s health goals are worth some extra effort this year. Tell your family about it to help hold you accountable and motivate them to join you!
  2. Email foundationnutrition@crossfitsalus.com with your list of teammates to verify the group discount code.
  3. Download the Wodify Rise app (Googlehttps://play.google.com/store/apps/details?id=com.wodify.prod.WodifyRise or Apple: https://apps.apple.com/us/app/wodify-rise/id1327914572 )

REGISTER NOW

Sign me up >>

So if you’re ready to dedicate six short weeks to your health and your longevity, join us for the RESET Friends & Family Foundation Nutrition & Lifestyle Challenge 2020! We’re so excited to share this program again and to help you create your best self!!

 

Follow us @foundation_nutrition_coaching #foundationnutrition #reset2020)

Join the conversation on our Private Facebook Challenge Page

Holiday Schedule 2019

From our families to yours, we’d like to take a moment to wish all of you a very Merry Christmas, Happy Holidays and a very Healthy New Year!

All the best,

~Your coaching staff at CrossFit Salus:
Gino & Angela, Lisa, Steven, Scott, Megan, Camilla

Holiday Schedule2019 Holiday Schedule

Tuesday, Dec. 24

  • Special Holiday Class: 10:30am
  • CrossFit Teens class will be moved to 4pm on Monday

Wednesday, Dec. 25

  • Closed

Thursday, Dec. 26

  • No 5:45am
  • All other classes are on as normally scheduled.

RESET Family & Friends Nutrition Challenge Begins Jan. 13

2020 is around the corner.

If you’re already looking forward to kicking off the New Year on the right foot and getting the whole family back-on-track, listen up.

Starting January 13, we’ll be hosting our very own in-house, 6-week Family & Friends Nutrition Challenge!

  • Consultations & challenge prep start the week of January 6
  • Challenge begins January 13

Registration opens soon; stay tuned for more to come!

New Year’s Eve Schedule

Tuesday, Dec. 31: The Girls Meet the Heroes

Join in on our Annual The Girls Meet the Heroes Specialty NYE WOD!

  • 9-11am and 4-6pm
  • CrossFit Teens class will be moved to 4pm on Monday

Wednesday, Jan. 1, New Year’s Day

  • CrossFit: 9:30am, 10:30am, 5:30pm
  • Competition Training: 11:30am
  • CrossFit Kids: 4:30pm
  • Endurance: 6:30pm

NAUGHTY or NICE Toy Drive

Looking to spread a little extra holiday cheer this year? “Give a Gift. Get a Lift” by participating in Naughty or Nice on Saturday, December 14. Benefiting local Middletown, NJ children in need, this toy drive is a great way to have some holiday fun and participate in a service event.

Register now >>

How to Participate in the Toy Drive

naughty or nice faith RXD community EventOur focus at CrossFit Salus is to serve and give back! Here are all the ways you can give for this event:

  • Bring an unwrapped gift for a child in need.
  • Donate to the Faith RXD Global Mission (get a shirt) and participate in the Naughty or Nice WOD on Saturday Dec. 14.
  • Most of all, join in the fun and know you are making a difference.

“Give a Gift. Get a Lift.”

About Faith RXD Naughty or Nice Toy Drive

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift.

Each year we collect gifts for children by partnering with local toy drive organizations.

Register now >>

The Workout

Naughty: 15-12-9

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

Nice (scaled): 15-12-9

Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

ELF (Kids 14 and under): 4 Rounds

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps (15#)

20 Single Unders

*Plate jumps are like box jumps to a plate.

Register now >>

 

6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019

What is the 6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019?

What if I told you that you’re only 6 weeks away from a healthier YOU?

6 weeks of getting back to the basics of healthy living so you can finally create a ​lifestyle that lasts!

When did healthy living get so crazy complicated? It’s like suddenly if we’re not drinking a bulletproof coffee and counting macros, we’re not doing it right. But it really doesn’t have be that way.

My mission is to help you scale things back, like wayyy back to the basics of what it takes to “be healthy” in YOUR OWN daily life. So what does that look like?

While the specifics will look different for everyone, we will all follow the same theme:

  • Eating & drinking the right amounts
  • Eating good, clean foods
  • Sleeping
  • Moving your body
  • Stretching
  • Finding time to de-stress and smile

Pretty simple, right?

But, too often, the whole eating thing is definitely the most overwhelming, confusing, and time-consuming thing on that list.

I get it. If you’re not sure what you’re supposed to eat, how much or when you’re supposed to eat, what’s considered healthy, or how to cook a balanced meal in a short amount of time, it’s easy to get overwhelmed and not even start.

ENTER: The 6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019

During the entire challenge, you will not only be committing to yourself that you are going to achieve your goals, but you are committing to a team (2-3 people) as well.

Using nutrition as our foundation, each week we will ADD ON a new goal such as sleep, hydration, movement, mobility and stress management. Because, when you have all these elements working together, you’ll experience positive changes with your performance, recovery, energy, body composition and more!

Huge changes can be made in a small amount of time.

LEVEL UP? is so much more than a short-term fix.

The progression of adding in goals every week will set you on the path for long-term success.

The team aspect will keep you motivated and accountable.

So, go ahead…team up with some friends, a neighbor, spouse… and LEVEL UP?!

ALL CHALLENGE RULES ARE POSTED HERE

Who Can Participate?

Anyone. Anywhere. Nationwide.

The 6-week LEVEL UP? Foundation Nutrition & Lifestyle Challenge is for anyone (beginner, intermediate or advanced individuals) looking to experience positive changes in their performance, recovery, energy levels, body fat percentages, and get motivated, too!

You do not have to be a member at CrossFit Salus to join this challenge.

Teens are also invited to participate in our 6-week LEVEL UP? challenge.

When? Sept. 9-Oct. 20

The 6-week nutrition and lifestyle challenge begins Monday, Sept 9 and runs through Sunday, Oct 20.

Weigh-ins begin Tuesday, Sept. 3 and end Wednesday, Sept. 11, 2019.

Cost

The cost of the 6-week challenge is $48. (That’s only $8/week!)

Sign me up >>

NEW: Option to Add-On Individual Nutrition Coaching at the Same Time

What if you had someone to tell you exactly what to do? Someone to help you create the blueprint for your own healthy life?

If you want to take the challenge up a notch, work with Coach Angela for 6 weeks of individual nutrition coaching at the same time as the challenge.

What’s right for “them” may not be right for YOU.

Individual coaching includes:

  • 2x (Pre & Post) Biometric Testing including weigh-in, circumference, body fat testing, pictures (value: $50).
  • One-on-One Consultations (value: >$260)
    • In-person, one-on-one consultations with Coach Angela to review goals & address individualized questions.
    • Regular accountability and check up calls to review goals and overcome sticking points.
    • Frequent text or email check-ins for questions, guidance and unlimited support.
  • Personalized recommendations based on your goals (value: $99)
    • Resources for food and habit tracking and goal setting.
    • All the education and motivation you need to confidently achieve your goals.

This is an incredible value and I’ll give you all the accountability you need to succeed.

Get the 6-week challenge PLUS individual coaching for only $148 (that’s over 50% off our private coaching costs!)

Sign me up >>

Interested in learning more? Let’s chat! foundationnutrition@crossfitsalus.com

Nutrition Challenge Details

Improve your health & wellness in 6-weeks by adding in one new habit each week.

  • NUTRITION QUANTITY—Follow the outlined portion guidelines for food and water.
  • NUTRITION QUALITY— Eat only whole (unprocessed), nutrient-dense foods from the outlined food list.
  • SLEEP— Sleep the defined amount of hours every night.
  • MOVEMENT— Exercise the defined amount of time each day.
  • MOBILITY— Stretch and/or roll for the defined amount every day.
  • STRESS MANAGEMENT— Implement stress-relieving techniques to take better care of your mind, body and spirit.

Scoring

The team’s score will be the AVERAGE of the team participant’s total scores.

Are There Prizes?

You bet! In addition to a life changing experience…

  • First Place Team will receive:
    • Prizes from yummy local eateries!
    • Kettlebell Kitchen gift certificates
    • PLUS 1 Month of Individual Foundation Nutrition Coaching  *valued at $175 each
  • Second Place Team will receive:
    • 2 CrossFit Salus Tandem (2-3 people) Coaching Sessions (or remote programming if outside Monmouth county). *valued at $140 each
    • Plus, goodies from more fun brands!
  • Third Place Team will receive:
    • 1 CrossFit Salus Tandem Coaching Sessions (or remote programming if outside Monmouth county). *valued at $70 each

Note:

  • *Coaching prizes are not eligible to be redeemed for cash.
  • *CrossFit Salus coaches who choose to participate in the challenge are not eligible for prizes.

Tiebreaker:

If there is a tie at the end of the challenge, we will refer to tiebreakers.

Considering this is a nutrition challenge, we’ll first look at the team who had the most points from both nutrition categories. And if there is still a tie, we’ll come up with a fitness-based tie-breaker challenge to ensure that only one team is victorious!

Next Steps:

  1. Make the choice that you and your health goals are worth some extra effort this fall.
  2. Tell your friends and family about it to help hold you accountable. Maybe you’ll motivate them to join you!
  3. Email foundationnutrition@crossfitsalus.com for more information.
  4. Put together your team and LEVEL UP? to a healthier you.

 

REGISTER NOW

Sign me up >>

 

So if you’re ready to dedicate six short weeks to your health and your longevity, join me for the LEVEL UP? Summer Challenge! I’m so excited to share this program again and to help you create your best self!!

Open Prep Clinics with Steven Gluckstein

Pullups | Toes to Bar | Ring & Bar Muscle Ups

Through expert coaching and video analysis, learn the movement breakdowns, proper gymnastics progressions and positions and efficiency for these skill movements.

These mini open prep clinics with Coach Steven Gluckstein are a great way to, you guessed it, refine those skills for the open! Choose one, two or all three!

Open Prep Clinics Sunday, February 17

Times

  • Clinic 1 Pull-ups at 10:30-12
  • Clinic 2 Toes to Bar at 12:15-1:15
  • Clinic 3 Ring Muscle Up/Bar Muscle Up at 1:30-3

Cost

  • Pull-ups  ($40)
  • Toes to Bar ($25)
  • Ring Muscle Up/Bar Muscle Up  ($40)

Coach

Coach Steven Gluckstein

Where

Crossft Salus

547 Route 35, Middletown, NJ

What

Hands on Open Prep Clinics for the Pull up, Toes to Bar and Muscle Up exercises. Theses mini clinics will include movement breakdowns, proper gymnastics progressions and positions, video analysis, MU connection efficiency, and spotting.

Who

For beginners to advanced CF competitors.

Also open to teens!!

How to Sign Up

Make your purchase online. Once complete, you will need to reserve for the session they bought via Wodify.


Sign me up!


Can’t Make That Date/Time?

Never fear! You can schedule your own PRIVATE session with Coach Steven! Half hour and hour sessions available.

Make the purchase online and then contact him directly to schedule your session (stevengluckstein@gmail.com).

Your Coach and Olympian, Steven Gluckstein

Steven Gluckstein is an Olympic trampoline-gymnast raised in Atlantic Highlands, NJ. Gluckstein started gymnastics at the age of 10 and competed for the first time on an international level at age 13. He won his first National Championships in 2003 and holds a total of 15 National titles. In 2009 Gluckstein and his synchro teammate Logan Dooley won America’s first Gold medal at a World Cup. They went on to be ranked number one in the world in 2010. Steven has competed at 5 World Championships and qualified USA into the Olympic Games in 2012. He competed in the London Olympic Games in August of 2012. When he’s not training, Gluckstein coaches gymnastics of all ages. He has over a decade of experience coaching and has produced numerous national champions.

Steven was introduced to CrossFit by coaches Gino and Angela Salveo in 2013 and quickly became attracted to the sport and its community. As member of team Power Monkey Fitness, his goal is to spread the sport of gymnastics to everyone in the fitness community. We’re lucky to have him be a part of the CrossFit Salus Coaching staff!

Intramural Open 2019

For the second year, we will be holding our team-based “Intramural Open 2019 competition” to make things even more FUN and exciting during the CrossFit Games Open. What was once an intimidating event… is no more.

2019 Get on a Team CrossFit Salus Intramural OpenWhat is the CrossFit Open?

If you’re new to the sport, The CrossFit Open is an annual worldwide competition. Each workout is a secret kept by the Director of the CrossFit games- Dave Castro, which he releases on each Thursday evening during the Open. Athletes across the globe have until the following Monday to complete the workout, and submit their scores online.

Every year at CrossFit Salus, we participate “in-house” as a group. It’s a ton lot of fun.  And best of all, with the scaled, masters and teens divisions, anyone can do it. Did you just join the box last month? Last week? Yup, we’re talking to you!

Last year, we almost got the whole box to participate – you won’t want to miss this! Take a peak at last year’s shout outs for a bit of inspiration.

Intramural Open 2019 at CrossFit Salus

Based on the success from last year, of course we had to do it again!! But, based on some feedback we also made a few changes, we hope you’ll enjoy.

The 2019 Intramural Open at CrossFit Salus will focus on inclusion and celebration… not just competition (though there’s a lot of that, too).

Our first step is to select three Team Captains. These three Captains are fun, supportive, positive and are huge parts of our Salus community. They work hard, have great attitudes and are ready to help us keep things interesting!

So, without further ado, your 2019 Intramural Open Team Captains & Team Names are:

2019 Intramural Open Team Captains

  • Eric Burke, Team Captain of “Jacked in the Box” (Black)
  • Erin Winters, Team Captain of the “Heart & Swole” (Red)
  • Lianne Livelsburger, Team Captain of “Snatch Me Outside -How Bout Dat”  (Blue)

Draft for the Intramural Open

We have met with the team captains. Each captain is able to select one co-captain (a safety, who cannot be traded).  All coaches and athletes who are currently registered for the CrossFit Games Open were automatically put into the draft pool and selected onto their teams. They will be in contact with you ASAP so you know whose team you are on.

Now, your three Captains will have the freedom to recruit the remainder of the box…and guess what? They’ll be asking YOU!

What’s Next?

  • Official registration ($20) is done through the CrossFit Games website. (Note: It is not mandatory to be officially registered in order to participate in the Salus Intramural.)
  • Become a part of an Intramural team at CrossFit Salus. Please provide a minimum of $8 to your captain that will go toward team flair – if you were around last year you probably noticed how much these captains put into this event. We will have an envelope in the office you can drop off cash or venmo directly to your captains.
  • Contribute your own team flair and get involved with the craziness of the next 5 weeks!
  • Snag a shirt (see below) before 2/13.
  • Each team will have their own private Facebook group so they can secretly communicate throughout the Intramural Open.
  • As part of the OPEN spirit, all athletes will also be judging other athletes. Prepare yourself by checking out this post, “Judging for the CrossFit Open.”

Intramural Open Shirts

intramural open shirtShirts are available to order online now, use the code: SALUS: CreateMyTee.com/Join/72287

Shirts are not mandatory, just part of the fun. Choose your team color and customize it with your team name on the back, your name or whatever your heart desires! 🙂

Please note, the tshirt order will have to be a fast turn-around, and will close on Wednesday the 13th. Athletes who register after this time may still participate on a team, but will not receive a team shirt.

 

Updated Points and Scoring System for the Intramural Open

Intramural Open
The Intramural Open is designed to encourage participation and, you guessed it, fun.

The Intramural Open at CrossFit Salus is designed to encourage participation and, you guessed it, fun. Scoring reflects those goals:

+1 Point – Attendance
Every member of the team that completes an Open workout at CrossFit Salus each week (or submits their video and score to games.crossfit.com if traveling, for example) will earn one point for their team. Maximum one point per athlete per workout, multiple attempts/redos will not count for more points. This is applied for all competitors. Captains and co-captains will tally their team points for attendance.

Weighted Points – Salus Leaderboard
Based on feedback from last year, we’ll be using the CrossFit Salus Wodify leaderboard, to apply weighted points for each division. This includes: men, women, each masters division and each teens division. This will combine RX and Scaled options. For example, if Steve does the workout RX’d and gets 1st place out of 5 RX men and 5 scaled men, his team will receive 10 points. If Brian does the workout scaled and gets 1st place out of 5 scaled men when there are also 5 other RX men in his division and, his team will get 5 points. Captains and co-captains will tally their team points for the leaderboard.

+2 Points – PR!
Celebrate your Personal Record with a ring on the bell then gain 2 points for your team! Captains and co-captains will tally their team points for PRs! Limit to 2 points per person per week. For example, if you rock your first double under, then you PR with 10 in a row, you only get points for one PR.

+3 Points – Hardest Worker
Each week the box will choose one athlete who demonstrates grit – working the hardest in that week’s Open workout. This athlete can be Rx or scaled will earn their team 3 extra points. The recipient of these points will be via voting process.

+3 Points – Spirit of the Open
Each week we will also identify one athlete who displays overflowing SPIRIT during that week’s workouts. You’ll notice this person always cheering others on, volunteering to judge others, helping people get prepared, doing something amazing they never thought possible, etc. This person can be Rx or scaled and will earn their team 3 extra points. The recipient of these points will be via voting process.

More Details for the Open

  • All regularly-scheduled classes on Fridays during the Open will be designated for CrossFit Open workouts.
  • Starting Feb. 22, we will remove the Friday morning weightlifting class (9:30) and open it up as a CrossFit class (in addition to the regular 10:30am) during the 5 weeks of the open.
  • Please come prepared and review all workouts and movement standards in advance.
  • When you arrive, sign up for a heat, help judge, take pictures and loudly cheer everyone on!
  • Bring friends or family to spectate and contribute to the cheering crowd!
  • If you are unable to attend Friday, you will have a chance to makeup or even redo your workout on Sunday during Basic Training hour. You must be aware of all movement standards and equipment/space required, have a judge lined up, and be willing to judge others that may also want to do the workout during that same time.
  • If Fridays and/or Sundays do not work, we will also have a “last chance” opportunity for you on Mondays pending space and equipment availability during regular class times. You will still need to reserve a spot for that class, and must be aware of the movement standards and equipment/space required, recruit a judge and be willing to judge others that may also want to do the workout during that time as well. Please note, coaches are unable to judge athletes during Monday’s class time.

Purpose

Intramural Open CrossFit Salus MiddletownTO HAVE FUN! And, yeah, and to test the fitness that you’ve work so hard to build throughout the year. At the end of the 5 weeks, we’ll gather for a fun awards ceremony potluck.

Questions?

Chat with us at class or shoot us a message at info@crossfitsalus.com.

Clean and Jerk Clinic with Steve Swistak

Sign up for our next specialty Clean and Jerk clinic Coached by Team USA Member and 3-times CrossFit Games Athlete, Steve Swistak.

Clean & Jerk Clinic: December 1, 2018

The success and response from our last weightlifting clinic was amazing — so we’re following it up with a Clean and Jerk Clinic!

Mark Your Calendar!

Saturday, December 1, 11:30-2:30.

Space is Limited

 Early Registration:$70 (through November 28).

$90 after Nov. 28.

Email gino@crossfitsalus.com, Head Coach at TripleX Weightlifting, to reserve your spot now; space is limited.

Mastering the Clean and Jerk: What You’ll Learn

Steve SwistakFor some, the Clean & Jerk might the more accessible of the two Olympic lifts to start with, but the true mastery of this Olympic lift is still a challenge for many. The two parts of the lift (clean and jerk) may seem so different; but each part of the lift relies on the other to be successful!

On Saturday, December 1, from 11:30-2:30pm, Coach Steve Swistak will be coming to CrossFit Salus and TripleX Weightlifting to provide a comprehensive breakdown of the Clean & Jerk.  Experienced and specialized, Steve prioritizes being a developmental coach. In this clinic, he will will share his knowledge, focusing on individual drills, to help you refine your own technique.

Breaking it All Down

In this clinic, we’ll break down the parts of the Clean & Jerk including:

  • Precision and technique in all phases of the lift
  • The timing of the Clean
  • Using the hips and legs
  • Rack position and mobility
  • Leg drive & position in the Jerk
  • Speed under the bar
  • Split position stability & consistency
  • Putting It All Together

No doubt, each Olympic lift requires skill, speed and mobility – in addition to strength. In this Clean and Jerk Clinic with Steve Swistak, you will lift heavy by the end of the day, but, before you go, you’ll get specific insight on what you’ll need to focus on in order to improve your lifts in the coming weeks following this clinic.

SIGN ME UP>>

About Coach Steve Swistak

Spend Time with Coach Steve Swistak, Olympic Weightlifting Veteran.

Steve SwistakExperience

  • USA Weightlifting Level 1 Sports Performance Coach
  • Certified Level 1 CrossFit Trainer
  • 3x CrossFit Games Masters Competitor 2016-18
  • 2016 Granite Games Masters
  • 2017 AsRX Team
  • 2017 WZA Master
  • United States Olympic Training Center – Olympic Weightlifting Resident Athlete – Four-time National Weightlifting Team Member – September 1993-December 1997
  • 1996 Junior National Champion, 218lb. weight class
  • 1995 & 1996 Junior World Team Member, competed in Warsaw, Poland and Budapest, Hungary; Awarded Outstanding Competitor for Team USA

“Calm is Contagious.”

His motto is a reminder for all of us to relax and not get too worked up. Explore your passions and invest in your health. Life is too short. Follow him: @swistakolympiclifts.

Message from Coach Mike Burgener: CrossFitWeightlifting and USA Weightlifting Senior International Coach

“I was fortunate to have watched Steve develop as an Olympic Weightlifter in his youth. His skill and passion for weightlifting gave him an opportunity to train at the Olympic Training Center in Colorado Springs, CO with the some of the best athletes and coaches in the sport. He competed at the highest level, becoming a Junior National Champion in 1996, as well as represented Team USA at 2 Junior World Championships. His technique and knowledge of the Olympic lifts are outstanding. Knowing Steve’s work ethic and character, I would never hesitate in recommending him for any of your needs involving the Olympic lifts.”