Crossfit Solid

🔥 FORD FIELD 🔥

Some workouts are about pacing.

This one was about surviving. 😅

Today’s challenge was 5 brutal rounds of:

🚴 25/20 Air Bike calories
🏋️ 50 ft Dumbbell Farmer Carry Walking Lunges
🤸 Max Burpees Over Dumbbells in the remaining time

With only 3 minutes to work and 1 minute to recover, there wasn’t much room to hide. The Air Bike spiked the heart rate, the lunges lit up the legs and grip, and whatever energy was left had to be spent on burpees.

The real challenge? Managing fatigue while still pushing hard enough to score as many burpees as possible before the clock ran out. ⏱️🔥

A proper pain cave from start to finish.

Huge effort from everyone who showed up, embraced the suffering and kept moving when their legs wanted to quit. 💪

That’s what CrossFit is all about: doing hard things together.

🔥🚴🏋️🤸💥

Coach tip from Marie 💡

Why do we do tempo back squats with a 3-second descent?

Because strength isn’t just about moving weight. It’s about controlling it.

Slowing down the way down helps build balance, stability and awareness in the squat. It teaches us to stay strong in every position and make the most of the force we generate on the way up.

Move with control. Lift with purpose.

— Coach Marie 💪

Coach tip from Jamie 👇

The GHD is often seen as an ab exercise.

But when done correctly, it’s actually a full-body movement.

Your core, hips, glutes, hamstrings and upper body all work together to create a strong, controlled position throughout the rep.

In this clip, Jamie breaks down one of the most common mistakes he sees people make on the GHD — and how a simple adjustment can make the movement safer, stronger and more effective.

At Solid, we don’t just tell you what to do.
We teach you how and why.

Because better movement leads to better results.

Have you tried the GHD before? 👇

Low energy.
Headaches.
Poor recovery.
Lack of focus.
Sometimes it’s not about needing more caffeine.
It’s about needing more water.
Hydration affects everything from performance and recovery to sleep and energy levels throughout the day.
At Solid, we always encourage members to focus on the basics first — because small habits done consistently make a big difference over time.
Water might be simple.
But it matters more than most people think.
What’s your go-to way to stay hydrated during busy days? 👇

Training changes more than your body.

A lot of people start training to look different.
But what often keeps them going is how they begin to feel.
More energy.
Less stress.
Better focus.
More confidence in everyday life.
At Solid, we believe training should support both physical and mental well-being.
That’s why we focus on building routines that help people feel stronger — not just during workouts, but outside the gym too.
Because long-term health is about more than performance.
What’s the biggest mental benefit training gives you? 👇

Here are 4 simple ways to recover better this week:

1. Move more, not less
Light movement (walks, easy cycles, mobility) helps your body circulate blood and reduce stiffness faster than doing nothing.

2. Eat to support your training
If you’re under-eating, you’re under-recovering.
Protein + regular meals = better repair.

3. Sleep like it matters (because it does)
6 hours of sleep + hard training = slower progress.
Aim for consistency over perfection.

4. Train within your limits
Pain isn’t a badge of honor.
If something feels off, adjust the load , don’t ignore it.

The goal isn’t to feel destroyed after every session.

The goal is to come back stronger tomorrow.

If you only focus on the 1 hour in the gym… you’re missing the other 23.