Getting Back On Track.
Brittany Malone • December 5, 2018
Life is dynamic. Therefore, it is inevitable that we will get a little off track from time to time.
The holiday season seems to be one of those times where it is so easy to get off track.
What can we do to stay as healthy as possible during these times of craziness?
- Be honest with what you can handle.
- Look at your schedule and what is going on in your life. Maybe up until this point, you were tracking your food, on a strict nutrition plan, working out 2+ hours a day, but suddenly, that is not manageable. If everything cannot fit into your schedule, be honest about it and decide was is the most essential tasks to do in the day. Doing extra work or plugging in every gram you consume might not be essential at this time.
- Rely on the basics.
- Eat whole foods. Meats and veggies. Nuts and seeds. Some starch. Little fruit. No sugar.
- Sleep 8+ hours a day. DO NOT SKIP THIS! Sleep is key to not just recovery, but also long-term health.
- MOVE and move every day! It does not always have to be long and intense to create impact. Movement heals. Staying stagnant kills.
- Be kind to yourself.
How to jump back into routine?
- Have a plan before you start.
- If you are ready to start working out again, know what time you are going to workout. If you are going to get back to your nutrition, plan your food and amounts, get rid of the junk, meal prep, and store your food in containers.
- Have a realist mindset. If you are not as strong or do not have the stamina that you once did, do not put yourself down. Where you are right now is not a negative. It is a fact of the moment. Learn from where you are now and make a plan of attack.
- Don’tknow where to start? ASK FOR HELP! Do you know that you need to improve your nutrition? Reach out to a nutrition coach! Do you not know what to do when you workout? Find a coach! Do you know accountability is a huge factor on whether you succeed or not? Find a group of people that will push you or a coach that will check in with you.
If you are currently a member of Makers CrossFit and need help with any of the above, please email me info@makers-crossfit.com or pull me aside before or after class!
If you are not a member, but need help or is interested in nutrition coach or joining a great fitness community email us at info@makers-crossfit.com
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"I'm Not Fit Enough for CrossFit..." 😬 Heard that one before? Maybe you've even said it yourself. We get it. You’ve probably thought: “I’ll start running first.” “Let me get in shape before I try something like CrossFit.” But here’s the truth: You don’t need to be fit to start at Makers CrossFit—it's literally where you come to get fit. 💥 That said, we’re not here to twist your arm. We’re here to support your journey—wherever you’re starting from. So to help you build a little momentum (and confidence), we created something just for you: 🎉 A FREE 14-Day Running Workout Plan 🎉 These workouts are beginner-friendly, designed with real people in mind—especially those who haven’t worked out in a while (or at all). But don’t worry, they’re also scalable. If you’ve already been moving a bit, just up the pace and push yourself where you can. Take them at your own pace. Have some fun. And who knows? By the end of the week, you might just be ready to walk through the doors of Makers CrossFit with a little swagger. 😉 Day 1 – Walk/Jog Intervals 5-min warm-up walk Alternate: 30 sec jog / 90 sec walk (x6) 5-min cool-down walk Day 2 – Suggested Rest or Active Recovery Day 3 – Walk/Jog Intervals 5-min warm-up walk Alternate: 45 sec jog / 75 sec walk (x6) 5-min cool-down walk Day 4 – Suggested Rest or Active Recovery Day 5 – Walk/Jog Intervals 5-min warm-up walk Alternate: 1 min jog / 1.5 min walk (x6) 5-min cool-down walk Day 6 – Suggested Rest or Active Recovery Day 7 – Longer Intervals 5-min warm-up walk Alternate: 90 sec jog / 2 min walk (x6) 5-min cool-down walk Day 8 – Suggested Rest or Active Recovery Day 9 – Walk/Jog Intervals 5-min warm-up walk Alternate: 2 min jog / 2 min walk (x5) 5-min cool-down walk Day 10 – Suggested Rest or Active Recovery Day 11 – Walk/Jog Intervals 5-min warm-up walk Alternate: 3 min jog / 2 min walk (x4) 5-min cool-down walk Day 12 – Suggested Rest or Active Recovery Day 13 – Walk/Jog Intervals 5-min warm-up walk Alternate: 5 min jog / 2 min walk (x3) 5-min cool-down walk Day 14 – Benchmark Day 🎉 5-min warm-up walk Run or jog as far as possible for up to 20 minutes Note your distance—it may be the most you ever ran!
Welcome to the Battle of the Classes (AM versus PM)!!! In our 3-week event, performance isn’t the front runner (though we want you to give it your all). We will reward participation. Did you do the workout? ✓
Did you do it at Makers CF? ✓✓
Did you join in on the fun? ✓✓✓ Our main priorities is helping you push to a new level and having a good time doing it TOGETHER. BREAKDOWN: * The gym will be split into two teams: AM vs. PM. NOONERS may pick which team they want to represent. * Earn your team points through participation. * There will be weekly themes! See details below * Each week for three weeks the workout will be announced by CrossFit every Thursday @ 12:00pm. * Give the open workouts your best shot during Friday 's class workout. We will also have sign ups to do the open workouts Saturdays at 9am for those who cannot make Friday. * Workout scores and open points must be submitted by Monday at 5:00pm.
REGISTRATION: * 2025 CrossFit Open - CLICK HERE to register and check your rank worldwide. * 2025 Makers CF Intramural Open - Sign up on Makers whiteboard * You do not need to sign up for the CF CrossFit Games Open to participate in the Makers Intramural Open. * Order your Makers CF Open shirt on the whiteboard at the gym ($30) Pre order closes Feb 19th THE POINTS: + 2 Points - Completing the Open workout at Makers
+1 Point - Completing the Open workout somewhere other than Makers CF + 1 Point - Top male and female in RX and Scaled
(regardless of age group) +2 Points - Referring a friend on our friend referral sign up sheet at Makers (Limited to 1 friend a week or 6 points total) +1 Point - PR City: for each personal record completed such as weight or new skill.
+1 Point - Team Spirit: dressed up for the week’s theme (See below) THE DATES: * Workout: CF 25.1: Feb. 28th * Theme: Twin Day * Workout CF 25.2: Mar. 7th * Theme: Wigs, Tutu, and High Socks * Workout CF 25.3: Mar. 14th * Theme: Makers 2025 Open Shirt THE DETAILS: * To obtain credit, you MUST add your score in Wodify.
JUDGING: * Want to earn $10 off a shirt? Pass the CrossFit Judges Course and email (info@makers-crossfit.com) us your certificate of completion. Judges course HERE * You DO NOT need a certified judge if you are doing the Makers Intramural Open only. * You DO need a judge if you are registered for the CrossFit Open. * Scoring cards and movement standards will be provided to everyone during the competition.
AFTER PARTY: * Join us March 15th in celebrating the completion of the open at Makers CrossFit for a brunch potluck . * Potluck sign up at on the gym whiteboard
Murph is the most iconic Hero WOD performed all over the world on Memorial Day in memory and honor of those who paid the ultimate sacrifice. As we perform this workout we keep that in the back of our minds and push ourselves physically and mentally. BUT THERE IS A WAY TO BE SMART ABOUT […]
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