7 STEP PLAN - COVID-19 UPDATE 3/19/20
ALOHA and MAHALO to all of you.
At CrossFit AllStar our top priority has always been our COMMUNITY. That’s why it’s one of our top 4 Core Values written on the wall in the box!
During these troubled times, I’ve got to go back to that fact. While we want to help people stay fit, healthy, and strong, we also do not want to contribute to community spread of COVID-19 at the same time.
It is with great understanding, and at the same time a heavy responsibility we have to take care of our community by closing down traditional CrossFit classes, at least until the end of the month, and offering some new and innovative options for you to continue your training. This decision was not made lightly, it brought me many tears, and at the same time my heart knows this is just the best way to take care of our community right now. We hope that if you believe in all that we are at CrossFit AllStar, and if you want to gym to survive, that you give us a chance to continue to GROW with you and develop in ways that work for our current public health crisis and for you at the same time. We CAN and we WILL figure this out, it is times of great adversity that some of the greatest growth happens in people. We invite you to stick with us!
The Federal Government is asking for 15 days to slow the spread, find the PDF HERE. :https://www.whitehouse.gov/wp-content/uploads/2020/03/03.16.20_coronavirus-guidance_8.5x11_315PM.pdf
The State of Hawaii is asking for all non-essential businesses to close : https://bigislandnow.com/2020/03/18/doctors-health-professionals-urge-closure-of-non-essential-businesses/
I ask all of you to support these guidelines that are also promoted by the CDC and the WHO. The more social distancing we can do now, the less this disease will spread, and the greater we can all contribute to the recovery from it.
Although there is not a lot of community spread of COVID-19 in our community yet, this disease is highly contagious and someone can have it without showing symptoms. We believe it is in our best interest to modify our business at this time to assist in slowing the spread.
We will be temporarily modifying our business until the end of the month (for 12 days) we ask that you support us in this decision, train at home when you can or during our special open gym times, and use resources we can continue to provide for our members. As time passes from now we may all be very thankful we have made this tuff decision earlier rather than later. Remember this is till the END OF MARCH…we will re-evaluate day by day!
Here is what we can offer our Members until the end of the month, unless the law requires that we close the doors completely:
1. ‘BUDDY’ COACH: By Friday you will be assigned a ‘Buddy Coach’. This will be someone you can connect with via text or social media messaging to ask questions, get advice, or be accountable to for your workouts. Each coach that volunteers will take on a small group of around 10 people. STAY TUNED to see who your Buddy Coach will be!
2. EQUIPMENT LOANS FOR CURRENT MEMBERS: To assist you in your HOME workouts you may check out on ‘loan’ some equipment (1-2 items) under the following conditions:
- You must have a staff person (KC or other staff trained on equipment loans) present and do the paperwork with you. No one shall just ‘take’ anything. All transactions must be recorded.
- You MUST SCHEDULE A PICK UP TIME BY PRIVATELY TEXTING KC.
- You must sign a waiver of liability that CFAS is not responsible for any harm or damages to anybody or anything as a result of borrowing the equipment.
- That you are 100% responsible for replacing the equipment if lost or damaged, at current market value for same brand/style (including shipping). ANY DAMAGES MUST BE RECORDED. Do not leave gear out in the rain or ?!? TAKE CARE if you borrow!
- That you bring the equipment back by April 1st, unless we notify you of an extension.
- No Assault Bikes or ERGS are to be loaned at this time (these are our largest financial asset and we are not ready for them to travel just yet!) You can still run outside avoid large groups, not to hard to do here in waimea!
- If there is only ONE of something please leave in gym for ‘OPEN GYM’ people. Only borrow what we have multiples of.
- If items get to limited in the gym we may ask you to return it early so we have enough for OPEN GYM.
- If you are a new member, without an established history at CFAS, we will ask for a $50 deposit for members we’ve known for less than a year. Mahalo for your understanding!
3. LIMITED ATTENDANCE OPEN GYM: Starting tomorrow, Thursday 3/19, we will host 45 minute ‘OPEN GYM’ times under the following conditions:
- An allowance of a maximum of 6 people plus 1 staff at a time in the gym.
- Participants must keep a 6-10’ distance from each other.
- This will be ‘first come first serve’….I will work on ONLINE SIGN UP IN THE NEXT 24 HOURS, for now use first come first serve.
- ALL COVID-19 PROTOCOLS MUST BE FOLLOWED including NOT coming in if you feel sick, clean, clean, clean off all gear and surfaces, wash hands multiple times, & refer to the poster in the box with the CDC recommendations.
- If COVID-19 becomes community spread here in Waimea, if we are mandated by the government, or if we just do not think it’s working or smart any more, we reserve the right to close down this option at any time
We’ve spread out the time slots enough where attendance shouldn’t be a problem. Some folks at ‘high risk’ of getting more severe illness are staying home right now anyway. There will be no ‘official class’, so you may warm up and train on your own. This will help keep people farther apart, and allow people to get their workout done faster. THIS IS UNTIL THE END OF THE MONTH. We may bring back more classes of smaller class size in the future depending on the current state of we are in with the virus. We’ll monitor the situation frequently and make changes as needed.
The tentative schedule will be as follows
*We reserve the right to modify or change this schedule based on need and safety.
Monday thru Friday
8:00am
8:45am
9:30am
10:15am
3:30pm
4:15pm
5:00pm
5:45pm
Saturday & Sunday
8:00am
8:45am
9:30am
10:15am
4. AN EMAIL A DAY STRAIGHT TO YOUR IN-BOX OF THE NEXT DAY’S WOD!!! We’ll be posting a NEW HOME WORKOUT EACH DAY on our website and through email! We want to support you in your effort to stay healthy especially NOW. WE ARE HERE FOR YOU!
5. STAY TUNED FOR MORE ONLINE OUTREACH! More coming about our private FACEBOOK GROUP and online ZOOM classes in the next couple days! It’s taking me a bit to catch up on technologically here but I CAN DO THIS! I realize it’s what’s needed for us all to stay connected which is MOST IMPORTANT DURING THIS TIME OF ISOLATION. We want you to BE with us!
6. STAY TUNED FOR THE CROSSFIT ALLSTAR QUARANTINE CHALLENGE!!! Details coming soon!! Your Buddy Coach group may end up being your TEAM for this challenge! We need to iron out the details!
7. MORE SMALL CLASS SIZES: If COVID-19 social distancing becomes the norm after the bloom of the virus, we will (if within CDC and State guidelines) offer MORE classes with SMALLER SIZE allowance in April. We need to wait and see after the “15 day to slow the spread” is over and see what the results are and advice from the Federal Government.
Mahalo everyone for your continued support. While we try our best to keep the doors open and at the same time limit the spread, we hope we have offered you enough options that you will stay with us through this, so that we all have a gym to come back to when this pandemic is passed us and we can again ‘high five and fist bump’! Glory days shall come again!
One thing is for sure….there’s so many new things to do it’s kinda exciting! BOOM!
For now, here’s tomorrow’s WOD…perform at home/park/open gym and still be part of our community!
3.19.20
Tabata WE GOT THIS!
Stay at each of the 6 elements for 8 full sets. 20 sec. work/10 sec. rest
*REST 1:00 between elements
*Total workout time 29 minutes
*You can use your phone for timing or if you haven’t already, please download the ‘Tabata Pro - Tabata Timer’$3.99 in the APP Store you won’t be sorry! OR ‘Tabata Timer and HIIT Timer’ is FREE (I haven’t used it but it has great reviews!)
Hollow Body Hold….modify 1 or 2 legs bent if needed (4:00 at each station)
REST 1:00
Push Ups
REST 1:00
Box Jumps….no box? Do Tuck Jumps or lunges in place OR jump rope with or without a rope!
REST 1:00
Box Dips…this can be done on the edge of your couch, a stool, or coffee table
REST 1:00
Air Squats
REST 1:00
Sit Up (4:00 total)
*Score is for total reps
*Remember to warm up with a gentle jog around your neighborhood and some light stretching, always take some time after words to stretch and lengthen muscles! Lots of these at home WODS have high volume of bodyweight work and can make you SORE. Keep eating clean, take a hot bath, and know when to modify or substitute things out if needed. YOUR BUDDY COACH IS COMING SOON! For now you can TEXT KC 808-357-7851 any questions you have about this workout or what you score was! Have fun! 3-2-1 GO!