Announcements, Gym Blog, Workout of the Day

Gym Updates

We wanted to give you an update on the current plans for re-opening. The health and safety of our staff and members will always be our top priority. As you know, gyms will have the option to open as soon as May 18th. While we are just as eager as you are to get back to it, we are erring on the side of caution and plan to reopen on June 1. This should give us adequate time to see the response of other businesses opening and allow us to be prepared in response and plan accordingly.

In the meantime, we are working hard to get the gym stocked with an ample supply of professional grade cleaning supplies and hand sanitizer. We have hired a company that will come in after we receive all of our equipment back (more info on that coming soon) to spray down the entire gym to ensure it’s completely disinfected and ready to go for the relaunch. We are also finalizing our policies and plans to ensure that classes are safe and still fun!

Our plan is to open the gym back up in phases. We will start off with limited class sizes and hours. Once we see a positive response to Phase 1, we will then move to Phase 2 and so on. Our approach is going to be extremely cautious as we’d rather start out overly conservative and ramp up rather than too relaxed and then have to try and enforce stricter guidelines in response to new government policy or someone getting sick. Class size and times will be adjusted as needed.

We are appreciative of your continued support and will continue with virtual classes even once we open to accommodate those that aren’t quite ready to come back.

We will also continue to monitor the recommendations of the CDC and what’s happening locally. We ask that you be patient with us as this is a continuously changing situation and we are learning along the way! Class settings may look different for a while but we will still have fun, get in a good workout and get a little social interaction finally!

Please stay tuned for further communication and be sure to check for email correspondence frequently.

As always, please don’t hesitate to reach out with any questions you may have. We appreciate our amazing community and can’t wait to see you soon!

-Brandon & Shelly

Gym Blog

nutrition is not that hard


Nutrition is not that hard.

I want to let you in on a little secret: You can still eat pretty much what you want and either not gain weight or lose weight at the same time. Diets are still all about numbers. For the most part, it’s a what goes in and what goes out equation that determines if we lose weight, stay at the same weight, or gain weight.

The simple math:

• Calories in < Energy Expenditure = Weight Loss (< means a caloric deficit)
• Calories in = Energy Expenditure = Weight Maintenance
• Calories in > Energy Expenditure = Weight Gain (> means a caloric surplus)

In a perfect world we supply all our energy needs from a quality whole food standpoint meaning free ranged and grass fed meats, organic fresh fruits and vegetables, good fats like olive oil and avocados, and tack on some starchy carbohydrate based on our overall energy intensity needs. But, one thing remains true that based on the above equations you can still eat too much of these and gain weight. The reality is that it’s simply harder to create a caloric surplus from these type foods.

While I would personally love to see everyone build a diet around the foods I mentioned, I know in today’s world its tough. There’s too much temptation, too many events, and too many delicious foods. I want you to know that you can still maintain a healthy “diet” and enjoy these things.

I recently had an online fitness friend eat a burger a day for 30 days to prove that you can eat these things and still lose weight. In his case, he ate whatever burger and fries he wanted to that day and built it around the rest of his calories for the day. I don’t think he tracked anything and that he kept things sensible outside of that meal. At the end of the 30 days he redid a blood panel with zero change in his markers, and actually put on some muscle while losing a bit of fat.

What I see with clients is too much of these heavy calorie foods daily or weekly which can produce frustration with unwanted weight gain and especially during weigh loss programs. Even seemingly “healthy” meals can get you overboard on calories for the day, and if we do that too much…well, just look again at the equations above. The take away from this and the example above is the “keeping things sensible” part.

This person managed to stay in a caloric deficit while eating a food that is known to be super higher in calories on both the fat side and carbohydrate side. I want you to realize that you can still enjoy your life and eat relaxed without consequence especially if you’re smart the other parts of the day. While we need the nutrients that come from a quality food diet, it’s ok to have a burger and fries (or insert any food) every now and again and remain consistent with your health and fitness goals.

Just remember that it’s all still mostly a numbers game and as long as your under the mark you can continue to lose weight or not put any on over time.

 

 

 

Announcements, Gym Blog, Workout of the Day

Allen H

Everyone this is Allen, Allen this is everyone!

Many of our members know who Allen Haley is. He is probably one of the most genuinely nice people you’ll ever meet. Allen started with us a almost 3 years ago (August 21, 2017 according to him…how has it already been close to 3 years!?!?!) and could barely squat to a box that wasn’t much below him. He’s since made huge strides in both his fitness and his mindset to keep himself healthy. Way to go Allen!

While he’s been working hard these past couple months, he’s another that probably thinks we haven’t been paying attention during quarantine but check this out:

• He’s attended almost every (if not every) 6pm Zoom class that we’ve had.
• He’s done this while still continuing to work full time for his job managing busy and hectic days!
• He’s made huge strides on his bodyweight movements (yes, we can tell Allen!)
• His conditioning has improved while working hard at home.
• and he’s just awesome in general.

If anyone needs someone to look up to, it’s him. Way to be a model of what taking this stuff mostly serious really looks like!

PS, he’s also known for his killer daily meme posts, like these 2 that he put up recently:

 

Gym Blog, Workout of the Day

Cassie M

Say hello to Cassie Mistretta!


She thinks we haven’t been paying attention during quarantine, but we have! This awesome lady has done some serious at home work over the past few weeks.

Some notables:
• Gaining strength and ability on STRICH HANDSTAND PUSHUPS
• Hitting a new Power Clean PR!
• Hitting a bench press PR
• Silently finishing our BINGO card (there was a lot of stuff on there!)

It’s been really cool to see your progression over the years Cassie! You are truly an inspiration to ladies in and out of the gym.

Keep up the good work!

Uncategorized

Closing

Wednesday, March 18th 2020 – ANNOUNCEMENT –

Wednesday afternoon, Mayor Betsy Price & Tarrant County Judge Glen Whitley announced that all bars, lounges, taverns, private clubs, theaters, GYMS, and other amusement businesses must close.

With that, Grapevine CrossFit will be closed starting Thursday, March 19th until this mandate is lifted for like businesses. We will have classes through Wednesday evening. If you have any questions or concerns, please reach out to info@grapevinecrossfit.com

Workout of the Day

Wednesday 3.18.20

Wednesday 3.18.20

A. Warmup:
DROM
5 rounds of:
Up to :30 static ring hold top
10 Shoulder taps
Up to :30 static ring hold bottom
1 x around the world, each way
10 Good Mornings
*advanced = 5 Headstand straight leg lifts

B. 3 sets of:
500m row
1 = 80% pace
2 = 90% pace
3 = 100% pace
*rest as needed between efforts

C. Cooldown:
3:00 hip smash w/ lacrosse ball, ea.

CORE HOMEWORK:
100 Hollow Rocks -or- 3:00 Hollow Hold

Burn: (9:30am)
5 rounds of:
:30 of Jump Rope, DU’s, or lateral hops
:30 Rest
:30 of Pushups
:30 Rest
:30 of 10 yd shuttle runs
:30 Rest
:30 of Jump Lunges -or- lunges
:30 Rest

Finisher:
100 Hollow Rocks -or- 3:00 Hollow Hold

Workout of the Day

Tuesday 3.17.20

Tuesday 3.17.20

A. Warmup:
5:00 Double Under Practice
DROM
Clean Warmup

B. 5 rounds of:
5 Hang Squat Cleans, add weight each set
Rest 1:00
50 Double Unders, 100 Singles, or 30 lateral hops over the bar
Rest 2:00

C. Accessory/Cooldown:
3 x 10 Bulgarian Split Squats -or- split squats
3:00 Lizard Stretch, ea.

CORE HOMEWORK:
200 Bicycle Crunches

Workout of the Day

Monday 3.16.20

Monday 3.16.20

A. Warmup:
3:00 Bar Hang
DROM
3 sets of:
15 Banded Pull Aparts
10 One arm unilateral kneeling DB Press
5 One arm DB Bent Rows, ea.

B. Strict Press, 1RM

C. For time:
10 to 1 Single Alternating DB Snatch
1 to 10 Burpees over the KB

D. Cooldown:
3 x 10 Front Raises
2 x 1:00 Banded Shoulder Dist., ea.

CORE HOMEWORK:
:20 on / :10 off x 8
Glute Bridges

Burn: (9:30am)
DROM
For Time:
50 Burpees
50 V-Ups
50 Air Squats
50 Situps
50 “B-Boys”
50 Flutter Kicks

Finisher:
:20 on / :10 off x 8
Glute Bridges

Workout of the Day

Saturday 3.14.20

Saturday 3.14.20

Teams of 2:
AMRAP in 20:00
Partner A:
Calorie Row
Partner B:
4 Devil’s Press
6 DB Box Step Overs
8 DB Reverse Lunges

CORE HOMEWORK:
:20 on / :10 off x 8
Flutter Kicks

Workout of the Day

Friday 3.13.20

Friday 3.13.20

A. Warmup:
DROM
3 sets of:
10 Good Mornings w/ bar
10 Back Squats
5 Front Squats

B. Front Squat 1RM

C. 800m Run T.T.

Cooldown:
2:30 Couch Stretch, ea.

CORE HOMEWORK:
5 x :30 Static GHD Hold

Burn (9:30am)
DROM
:30 on / :30 off x 10 Assault Bike Calories
Into,
4 rounds of:
30 Walking Lunges
20 Pushups
10 Pullups or Ring Rows

Finisher:
5 x :30 Static GHD Hold