In response to the threat of COVID-19, we closed up the Warehouse to gain more clarity and understanding on how we can combat the virus. Although there are many differing opinions on this fluid situation, we take the health of our community very seriously. We felt that it was imperative to close our doors to make a sound decision about this threat. We feel that after monitoring the situation over this past week, that based on our mature membership base and the cleanliness of our facility, we can open up our gym on Monday, March 23rd. We will be making changes to ensure the safety of every member and more importantly, the health of our little town.
As this decision to open was a very difficult one to make, we all need to do our part to ensure that the safety of our families is paramount and that this depends on our every action in our daily life. Our classes will not exceed nine (9) participants and will have one (1) coach to a class. Not to exceed ten (10) people in our classes. It will be required to reserve your spot through the WODIFY application. Reservations will be made available an hour before the start of class in order to give everyone an opportunity to make a reservation throughout the week.
For those who cannot make it to class or that prefer to stay at home, have created specialized programming for all members called, “QUARANTINE WODS”. This six-week program is a linear progression that will only involve a backpack for your strength component. Like any program, week one will be test week. We will continue to make videos for the QUARANTINE WODS programming and also provide virtual classes associated with this programming should you wish to participate from home. We are a community and together we will overcome this challenge. Just like our workouts, this will come to an end. Meanwhile, we will continue to better ourselves while looking out for each other’s safety and well-being.
Below are the rules we will implement for the time being. If our rules are not clear enough, we ask you to err on the side of caution for the safety of others.
1. If you or anyone in your household has fallen ill or if you have an underlying health condition, please stay at home. If you appear ill or administer any symptoms of being sick you will be asked to leave.
2. Make sure your reservation is made prior to coming to the gym. If a reservation was not made in WODIFY, you will be asked to leave since we are only allowed ten (10) people in our space.
3. Once you walk into the gym, please sanitize/wash your hands prior to working out.
4. Avoid touching your face at all times. Please bring a towel if necessary.
5. Upon completion of using gym equipment, please wipe down all items prior to putting it away.
6. Please leave your children at home until we state otherwise. This is to be in compliance with the no more than ten (10) person ruling from the State of Virginia
Please let us know if you have any questions at all regarding this.
In Good Health,
Warehouse 351 Team
We are so proud of our Phase I participants for taking on Warehouse 351's 6-WEEK CHALLENGE. The challengers pushed through each and every workout and they never gave up. A true testament to their strong and determined character.
If you don't know what Phase I is here it is in a nutshell... We start with 351's Foundational Movements that we deem a necessity to be able to execute properly before moving into our signature F.I.T. Program. Our F.I.T. Program (Functional Interval Training) is what warrants our full-time members lasting results. Why are these results lasting? Because our members and athletes want to show up every day and in simple terms, we know how to have a good time in fitness land over in this old warehouse. In just six weeks we are able to make a total transformation not only with moving better during this process, but we also clean up our nutrition. We believe that achieving balance is a process and that process requires accountability and support. The support that we provide and foster at 351 will aid in the total transformation of each individual. We all have a different path and 'process' so we must embrace it and enjoy every step. As one community, we are able to do this thing called life together and we log the workouts day in and day out. We show up and do work.
In a very short amount of time these participants have done extraordinary things . All of our participants have pushed themselves past their limits and have challenged themselves to build a better and fitter version of themselves. Next we WELCOME these new F.I.T. Members into our home and we embrace them. We show them the way and that we are in this with them for the long haul. Through HONOR, COURAGE, and COMMITMENT we march on to achieve a better quality of life through workouts, coaching, community and nutritional balance. We are so proud to have you with us and can't wait for all of the workouts to come!
- Happy Lifting!
Our in-house SWOLE FEST competition was nothing but pure awesomeness. We hope everyone not only enjoyed working out as a team, but learned that you are capable of more than you thought you were before doing all of this. Doing challenges like this reveals our inner beast mode and teaches us how to come together and be a team. We also had a chance to meet people who we might have not had the opportunity to chat with previously. How cool is that??? Pretty sweet if you ask us. We plan to do another one of these team competitions to kick off the summertime so get ready!
Our WINNING TEAM is "Aggressively Average" (team 3). They knocked these workouts out of the park and exuded team spirit every step of the way. For SECOND PLACE, we had a tie between "Suffer and Smile" (team 4) and team 8. We will be doing a podium award ceremony on Wednesday, February 19th at 6:30PM (directly after the 5:30PM class). We hope we can all gather and support our SWOLEFEST teams as we present them with their shake weight (contributed by Kathryn Hill) and their team shirts as well as pictures.
Did you order a SWOLEFEST SHIRT??? Don't worry, they are on their way! We'll get those to you ASAP! Can't wait to do more competitions with our 351 Fam! Thanks to everyone who participated and started out 2020 with a bang.
Oh snap, it's on. Get ready for the 12 Days of X-Mas Workout! Meet us at 5:30PM for class then hangout is after! Can't Wait!
- Team 351
Tip: ALWAYS hook-grip the bar (holding a barbell by gripping the thumb between the barbell and the fingers), it is the safest method.
2. First pull
Gently pull the bar from the floor to the top of the knee. Once you’ve cleared the knees, try to keep knees back, with a straight back, chest up while feeling tension in the hamstrings.
3. Second pull
Keep your back straight as you move into a power position with a neutral spine and glutes engaged.
4. Third pull
After power position, shrug the shoulders explosively upward getting tall and reaching triple extension. Once triple extension has been achieved get ready to catch.
5. The catch
After fully extending, drop below the bar and catch in the front rack position, think of it as a front squat position.
Breaking down these movements bit by bit can prove to be extremely challenging but exciting. A great way to help break down these movements or any other barbell movements you may need to grasp is by coming to our barbell classes! We have classes once a month to help our athletes understand these difficult movements better and get additional coaching. These classes are coached by our head coach, Mike Leonard and Meredith Reyes. Our next class will be held on December 28th. Class begins at 7:30AM and ends at 9:30AM. Please note that you must register for this class by FRIDAY, December 27th at 5PM. The class will be capped at 12 participants, register soon! We hope to see you there!
Here are a few updates to keep all of our local people in the loop!
If you missed our last barbell class, no worries! We have another one coming up on Saturday, December 28th, doors open at 7:00AM and class starts at 7:30AM to all members and non-members for mobilization. Warmup is coach-led. Please note that you must register for this class by FRIDAY, December 27th at 5PM. This class is such a great one to attend, we strongly recommend coming if you can get it on your calendar! A big thank you to our head Coach, Mike Leonard for leading! Class cap is twelve participants so reserve early! Use the link below to purchase/reserve your spot!
Get pumped… Fork Lift Fitness + Nutrition is hosting BODY COMP SCREENING AND GOAL SETTING here at 351 on December 7th! Mark your calendars and get your appointments setup using the following link:
Each appointment lasts 20MIN. What a great opportunity to get healthy for the New Year! We can’t wait!
We recently sent out a survey for all of our members to give us some feedback on adding some new classes to our schedule. We received great response and plan to add a 5:00AM class as well as a 3:30PM class to the schedule Monday-Friday. The growth of our little gym family has been phenomenal and we want to continue to offer quality and structured classes to accommodate our members as well as keep class sizes small and manageable for coaches. Thank you members and coaches for making this space for what it is! It is truly a fun place to do fitness and everyone who walks through the warehouse doors enjoys their training with us.
As a friendly reminder, please continue to clean and wipe down all equipment used. We are in the season of giving and colds/flus are going around. As a general rule of thumb, once finished with equipment (including barbells, dumbells, jump rope handles, bike seats, handles, etc. you get the idea) please wipe it down and put it away where you found it. We greatly appreciate it!
Thank you to those who have been consistently reserving your spots and signing in. This helps our coaches out tremendously and ensures that those who do reserve have a spot for a class that could be over capacity. If you don’t know how to reserve your spot, please ask a coach or staff member!
Our next Phase I is quickly approaching and we are super stoked. Classes for this program begin Monday, January 13th and will be offered Mondays, Wednesdays and Fridays at 12:30PM OR 6:30PM. We are keeping each class small at no more than ten participants/class. Orientation for this will be held on Monday, January 6th at 6:30PM. If you have any friends or family interested or hesitant about trying out this style of fitness, orientation is a perfect opportunity to get them into the gym, meeting our coaches/staff members and seeing how awesome our classes are. We will also have our favorite Nutritionist, Vanessa Stolarski (Founder of Fork Lift Fitness + Nutrition) speaking about what she does and offering body scans/consultations. Thanks for helping us to spread the love of fitness!
Join us for our Holiday Party on December 20th at 5:30PM! Wear your ugliest sweater and bring something to share (it’s potluck style). Workout will be the fabulous, Twelve Days of Christmas metcon and then we hangout afterward. BYOB! Please let us know if you have any questions regarding this event. All are welcome! Let us know if you are coming by clicking on the link below and filling out the form!
Our Kid’s Program is still TBD. Please check back with us on this as this is something that we are wanting and trying to offer! We thank you for being so patient with us!
Have you gotten to know our coaches? Check out the following link! We are adding to our coaching staff as we grow and evolve. We are so proud that we have brought on Gus Canals recently. He is doing a fantastic job with the 5:30PM and 6:30PM classes and we appreciate all of his hard work. Thanks, Gus! We will also be bringing on another new team member, so stay tuned in the following months! Graham Matthews will be shadowing during the following weeks and coming on board as our schedule picks up with more classes. We are pumped! Get ready for a killer 2020! Click on the link below to see our coaching staff:
There is a holiday tee/tank available at the front desk if you pre-order by Friday, 12/6! It’s super cute, so be sure to email us your size so you can get it by or before December 20th. Tee/tank description is “Oh Snap.”
Here is a list of our upcoming events so you can save them:
Start Now Nutrition Package:
Vanessa Stolarski - Fork Lift Fitness + Nutrition
$50 for body scan, mini consult, advice/feedback
Saturday, December 7th (you must book your appointment ahead of time with the available time slots):
Friday, December 20th at 5:30PM
Open to all
RSVP using link below:
Holiday Hours (week of X-Mas and New Year’s:
*Monday, December 23rd:
REGULAR CLASS SCHEDULE
*Tuesday, December 24th:
9:30AM AND 11:00AM CLASSES ONLY
*Wednesday, December 25th:
*Thursday, December 26th:
9:30AM AND 11:00AM CLASSES ONLY
*Friday, December 27th:
REGULAR CLASS SCHEDULE
*Saturday, December 28th:
REGULAR CLASS SCHEDULE
*Tuesday, December 31st:
REGULAR CLASS SCHEDULE
*Wednesday, January 1st:
*9:30AM CLASS ONLY
Coaches: Mike Leonard & Meredith Reyes
$20 for members / $40 for non-members
Saturday, December 28th from 7:30AM-9:30AM
RSVP using link below:
Hosted by Fork Lift Fitness + Nutrition
February 2020 (DATE TBD)
Be a picky eater:
Limit your saturated and trans fats. Aim to eat more foods that are rich in anti-inflammatory omega-3 fatty acids to cut your risk of cardiovascular disease. On the mood side of things, eating these types of foods could help with positive energy. Eating things like; fish, mik, meat, and cheese are all great foods that can help with upping the omega-3s.
Start a meal plan:
Having a consistent meal plan is a good way to lead a healthy lifestyle because it helps your body to sustain a good weight and it can help you excel with your fitness performance. By recording what you are eating, it makes it easier to meal-plan and you can think ahead and be on top of things. Nine times out of ten, planning ahead in anything that we do with our current, crazy lifestyles will result in some sort of success. Just like we plan our workouts we need to plan accordingly with what we put into our mouths. It is the most important part of creating a healthy lifestyle.
Curb your eating right before bed:
A small snack, a drink, or some fruit are okay to have before you get some z’s but not a full-blown, big meal. If you eat a substantial amount of food before bed your body may not digest the food as quickly and it can hold onto it, resulting in the storage of fat in your body. This obviously depends on the amount of calories that you are taking in during your day.
Please note that these tips are more general and there is NO ONE-SIZE FITS ALL plan for everyone. To get a complete guide on your specific nutritional needs, follow the link below. If you are local, get to one of our NUTRITION CLINICS by Fork Lift Fitness + Nutrition! Our next clinic will be held on SATURDAY, DECEMBER 7TH AT 11AM and will include BODY SCANS, MINI CONSULTATIONS, FEEDBACK/ADVICE and more!
It’s Tuesday and we wanted
to share a tip with you.
Today we’ve got some
nutrition brought to you by
Fork Lift Fitness + Nutrition!
The website is listed below, feel
free to browse for
advice and guidance!
So the holidays are upon us
and that means trying to juggle all the fitness, nutrition, family, friends and food… Where does one begin??? Thankfully, Fork Lift Fitness + Nutrition put together a little Thanksgiving Survival Guide to help us on our journey. By all means, indulge and enjoy yourself during the holidays, that’s what they are for! But if you are trying to stick to some sort of a program eating properly can be a challenge. Follow some of these tips to stay the course (see what we did there;))
ALL YOU CAN EAT
Protein & veggies
HALF YOUR PLATE
Fats from meat (eat the skin!), butter, oils & nuts
JUST A TASTE
Casseroles - because they are harder to track.
Homework: Sit in front of My Fitness Pal. Plug in all the typical Thanksgiving foods you might see on your table. Then, adjust the portion sizes to numbers that work within your own macros or calorie load. If pumpkin pie is your favorite, plug that in FIRST. Think you'll want some wine during the day? Put that in next! Then work backwards with the rest.
Don’t come unglued if you get off track. Know that just as you got derailed you can get right back on track again.
If you are visiting friends and family and need to get a workout in, try doing body-weighted exercises that can be done in a small space, get your heart rate elevated and keep it quick (no more than 30Min.).
Don’t be that weirdo who only wants to workout and won’t spend time with friends and family.
Try looking up some local gyms/boxes if you can’t get motivated by yourself. Drag a friend with you for some added support. Turkey trot it up! That is a fantastic way to come together and get some cardio in before all the food happens.
Remember, the holidays come and go quickly! They’ll be gone in a flash so all the planning, agonizing, anticipation and excitement will come to an end quicker than the leadup and you’ll be right back to your old routine in no time. Enjoy all of your time with your loved ones!
We hope these little tips have helped!
Remember to ease back on some of your gymnastics and barbell work before any open workout so you are less likely to ruin your hands, you can recover faster, and you have the energy to hit the open with all you’ve got. The few days leading up to that workout should include exercise and typical movement to what you could see in the open workout but dialed way back. What does that mean really? Move, but move well and with intention.
For our athletes at 351 we have the most varied and "intense" if you will, workout on that Monday and we taper from there until Friday (when we perform the open workout perscribed Thursday evenings). Strength components are included through the week except for Wednesday when we will do a true active recovery day. Thursday is more of a primer workout which will have some pushing and pulling and lots of mobility. Since the open we have included strength on Thursdays but will go back to our usual schedule post-open season.
So here's the question:
One of the biggest decisions you have during the season is repeating the workout. Repeating the workout has its pros and cons… There are MANY differing opinions on whether to repeat or not. You should approach the workouts with one goal:
To give it your all and to do it once.
If you already have a mindset to do the workout over again then you’ll most likely not perform to your full potential. Something to think about! Repeating an open workout in such a short period of time could lead to a poor recovery. Think about it, do you think that re-exhausting all of those same muscles is wise? Not to mention the wear and tear on your hands, grip and mental state. Maybe you could improve your time with another try? It’s possible… but is it worth it? Is it worth getting anxious about the entire workout again? We think not.
Here is something to consider:
Any competitive athlete should go through a trial-run before performing the workout. So instead of going all out on the first try, go through a few rounds, time yourself and get a feel for what you should do on pacing and strategy. Go at half-pace to really dial in on form and efficiency.
Make the most out of this open season and take your time during your usual workout routine during the week. Take it up a level and go hard for the next open workout! We’ve only got two more!
- Happy Lifting!
Let’s talk about rope climbs. We do them a lot at 351 and there are a few different techniques and styles to this movement that we’d like to discuss to give you a better idea of how to tackle these.
Rope climbs are an extremely functional exercise involving the athlete starting from the ground in a standing position and climbing to typically a fifteen foot target followed by descend back to the ground. The athlete will use the entire body to complete this movement. The muscles involved in this exercise are the lats, biceps, grip, legs and core. It also involves an immense amount of coordination so, there’s that!
Okay, so you’ve got two minutes until the conditioning piece of class. Your coach tells you that we’re doing rope climbs and you panic. “What progressions should I do?!” “Do I work on clamping the rope, legless rope climbs?”
The answer to the above is that it depends on where you are at. Wait, what? Take a look here:
UPPER BODY CONDITIONING:
This basically means that you aren’t quite ready to start clamping and maybe want to work on strengthening the lats, biceps, grip and core by starting from a simpler position that does not involve you to have to clamp the rope with your feet.
Okay so you’ve mastered the upper body conditioning. Now it’s time to get the clamp going and put it into practice. Here are three progressions that you can use.
Progression I - Pull-up Bar Clamp:
Rope climbs are a great full body workout, but keep in mind to break down the basis of the rope climb to be able to do them more effectively. There are multiple ways to clamp the rope. Get with a coach on what the best way to clamp, bite and climb is!