4B Holiday News, Events, and Schedule | Four Barrel CrossFit
November 25, 2019, casebelcher, Filed under: News & Events The holidays are officially in full swing here! We have a ton of exciting events and news to keep you up to date. Think of this as your one stop shop for all things 4B vacationing. Holiday calendar: 4B New Albany Wed 27/11 - Closed at […]

The holidays are officially in full swing here! We have a ton of exciting events and news to keep you up to date. Think of this as your one stop shop for all things 4B vacationing.

Holiday calendar:

4B New Albany

  • Wed 27/11 - Closed at 6.30 p.m.
  • Thu 28/11 - 8 am Friends and family WOD
    • 4B Closed the rest of the day
  • Fri 11/29 - Modified schedule
    • 8 h CF
    • 9h00 CF and LeanX
    • 10 a.m. LeanX
    • 11-12 Gymnasium open (closed at noon)
  • Sat 11/30 - Back to normal schedule
  • Sat 12/7 - Christmas party 4B! 7-9 p.m.
  • Mon 12/23 - Regular schedule
  • Tu es. 12/24 - Christmas Eve, 12 days of Christmas WOD
    • (The series will run from 7 to 9 hours)
  • Wed 12/25 - Christmas (CLOSED)
  • Thu. 12/26 - Modified schedule
    • 8 h CF
    • 9am LeanX
    • 10 h CF
    • Gym open: 11-12 (closed at noon)
  • Tu es. 12/31 - Closed at 1:00 p.m. (Normal hours until then)
  • Wed 1/1 - 4B Hangover WOD at 9 a.m. (closed after that)
  • Thu 1/2 - Back to normal hours

4B is

  • Wed 11/27
    • No 6 p.m. Lean X or 6.30 a.m. CrossFit
    • Addition of a Lean X at 5:30 p.m.
    • Normal schedule rest of the day!
  • Thu 11/28
    • 8 a.m. Thanksgiving Community WOD
    • No open gym.
  • Fri 11/29 - Modified schedule
    • 8 and 10 a.m. CrossFit
    • 9:00 a.m. Lean X
    • Gymnasium open 8-12
  • Mon 12/23 Regular program 12 days WOD in classes
  • Tu es. 12/24 - Family WOD at 8 a.m.
  • Wed 12/25 - Closed
  • Thu 12/26
    • CrossFit 8 and 10h
    • 9am LeanX
  • Tu es. 12/31 - Close @ 1 regular class until then
  • Wed 1/1 - Hangover WOD at 8h00
  • Thu 1/2 - Back to normal hours

News and Events:

  • Take part in our HOLIDAY BINGO! From now until the end of the year, try to complete as many bingo action items as you can. For every "bingo" you get, your name will be entered into a raffle to win a FREE 30 minute personal workout with a 4B trainer! Copies of the holiday bingo sheets are ready to be picked up in the lobby! Take one and have fun!
  • Join us for our second annual SIP AND SHOP on Saturday December 7 at 6 p.m.!
  • Sign up for our holiday party which will take place on Saturday December 7 from 7 p.m. to 9 p.m.
  • LEANX CHALLENGE: We are going to do our very first LeanX Challenge! For the month of December, we challenge all LeanX-ers to grab a partner and work on their hollow body catch. In teams of 2, accumulate 100 minutes in total (50 min per partner) of taking a hollow body during the month of December. Those who complete the challenge will be entered into a raffle to win two $ 25 gift cards! More details can be found on the LX side of the gym.

Interactions with readers

Don’t Be Afraid to Ask For Clarification, Over and Over and Over Again. It’s your time, money, and most importantly, your health we’re talking about here. If you don’t fully understand something during class, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the chic will get frustrated with you for taking up too much time… they probably have the same exact question. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the squat, deadlift, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

CrossFit Isn’t Everything. CrossFit is a strength and conditioning program that focuses on building general physical preparedness ( GPP ). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. A majority of people CrossFit so that they can do whatever they want : Go out, play sports, learn new things, etc. Having that GPP allows you to take on new défis. CrossFit doesn’t have to be your life. Many people CrossFit so they can have a life… and be awesome at it.

It Doesn’t Get Easier, It Just Sucks Less. The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these critères, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.

You Won’t PR Every Day. Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through work. Intensity and work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day ? Something is always better than nothing.

Introduce yourself to others in the chic. How will this help you ask ? When you introduce yourself to someone you’ll feel more comfortable in the class and realize that you’re not the only one that’s new to CrossFit. So instead of feeling totally nervous and awkward holding a PVC pipe overhead, you feel a little bit more at ease and focus more on what you’re doing.

Keep a journal. Write down the warm-up, the skill, the WOD, and your results. This will greatly accelerate your progress. We often do workouts and lifts based on weights and reps that we have previously done. If you don’t know which kettlebell to use because you never recorded the weight you used last week, then you end up picking the wrong weight. Write stuff down and be able to reference it.

Listen to the Coach. He/she is there for a reason. They spent time studying the subject matter. They have coached hundreds to thousands of people on these movements. Your buddy that watched a couple of Youtube films is not lateral to that.

Firebreather. Beast. Rock vedette. You’ll hear a lot of different terminology used to describe those athletes who kill every workout, and blow everyone else away. Here in our gym, we consider every one of our athletes a rock'n'roll vedette. Hey, it takes huge cojones just to show up and do these insane WODs. Be proud of yourself and what you accomplish here. We sure as hell are.

Walk into any box ( that’s CrossFit speak for the gym itself ) and you’ll be greeted by clanging weights, clouds of chalk and whiteboards scribbled with acronyms like “AMRAP” and “EMOM. ” With insider speak that almost qualifies as its own language and raw, rough-around-the-edges spaces, CrossFit can definitely be intimidating to try. And even though many of the 10, 000 affiliate gyms offer your first workout free, beginners may still feel overwhelmed by the culture of the popular strength and conditioning program.

So what should you really expect if and when you dive into the world of CrossFit ? We turned to five athletes who’ve sweated through years of WODs ( aka workouts of the day ) for the advice they wish they’d gotten when they first started.

“Each culture, expert and [workout] space is very different, ” says Anna Willard, a CrossFit athlete at CrossFit Merrimack in Lowell, MA, as well as a former professional middle-distance runner. ( She snagged a world record in the steeplechase in 2008, but no longer competes. ) She recommends trying out a couple of different boxes before committing yourself — and your credit card — to one. “Don’t necessarily go to the place that is the most ‘convenient, ’” Willard says. Look for that one gym that’ll keep you coming back — so take note of each box’s programming ( aka the structure of workouts ) and study the overall vibe of the community before ponying up for a package.


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