After putting in the time and effort, Ryan has joined the Ring Muscle-Up club!

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Reminder: There will be NO evening WODs tonight. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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Attention: The New Year Nutrition challenge Starts on Monday January 10th! We will be having a Q and A meeting on Tuesday January 4th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!
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WOD

“MIDNIGHT TRAIN”

10-9-8-7-6-5-4-3-2-1:
Chest to Bar Pull Ups
Squat Snatches (95/65)

*Score = Time it takes to complete the workout

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5FRx

TRAIN

Heart Rate Training:
Simply put, heart rate training consists of using your heart rate to gauge your exercise intensity, and aiming for different heart rate zones depending on what your fitness goals are.
The first step to heart rate training is to calculate what your max heart rate is. A basic formula that is commonly used is to just subtract your age from 220. So by this method, if you’re 30 years old your max heart rate is 190 beats per minute. However, this equation does not take into account things specific to you, like gender, genetics, etc.
Over the years a number of more detailed formulas have been created, such as the Tanaka (208 – 0.7 x age) or the Gulati (206 – 0.88 x age, for women only), but they make broad generalizations as well and fall victim to many of the same variables. Additionally, other factors like temperature, altitude, hydration, and even time of day can affect your heart rate.
Every human body is different with varying maximum heart rates, so a better solution is to use wrist-worn heart rate monitor

Zone 1: Very Light 50-60% of Max HR
Zone 2: Light 60-70% of Max HR
Zone 3: Moderate 70-80% of Max HR
Zone 4: Hard 80-90% of Max HR
Zone 5: MAX 90-100% Max HR

Full Article: https://www.whoop.com/thelocker/max-heart-rate-training-zones/

Flashback to a few weeks ago when we had blue skies and could run!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 31st there will be NO evening WODs. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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Attention: The New Year Nutrition challenge Starts on Monday January 10th! We will be having a Q and A meeting on Tuesday January 4th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!
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WOD

“QUARTER PAST”

[TEAMS OF 2]
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50’s/35’s)

Switch After Partner Completes:
600 Meter Run or 750/600 Meter Row

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry

*Score = Rounds + Reps

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5FRx

THINK

“The mind is everything. What you think you become.”
-Buddha

“Be intentional with your thoughts. Train your mind to work for you, not against you. Let your mind be your ally. Work together to process life in a positive, evolving and unconditional way. You and your mind are stuck with one another—why not become friends?
You can allow your mind to create the most incredible life for you or you can allow it to create suffering. You can allow your mind to look at all that you have instead of what you do not. Your mind can always be learning or it can atrophy. “
-Sarah Gardner (Daily JAM)

There are so many things wrong with this picture. Leave it to James to find a way to make his workout easier!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 31st there will be NO evening WODs. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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Attention: The New Year Nutrition challenge Starts on Monday January 10th! We will be having a Q and A meeting on Tuesday January 4th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!
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WOD

“SAM’S JAM”

[Time Cap: 30 Minutes]
5 Rounds:
30/21 Calorie Row
1 Round of “DT”

Rest 2 Minutes Between Sets

Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)

*Score = Time it takes to complete the workout

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

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5FRx

TRAIN
[MIDLINE CHALLENGE]

A strong Midline is extremely important for safe training.
This week let’s try to pick 3 days to do some extra midline after class!

Workout 1:
3 Rounds for Quality
60 Second Hollow Body Hold
50 Flutter Kicks
40 Sit Ups
30 High Plank Shoulder Taps
20 Hollow Body Rocks
10 V Ups

1 Minute Rest Between Rounds

Workout 2:
3 Rounds for Quality
50ft Single Dumbbell Farmers Carry
15 Weighted Sit Ups

After Every Set. . .
Accumulate 1:00 in an L Sit

Workout 3:
3 Rounds for Quality
4 Eccentric Toes to Bar
(athletes can kip to get toes to the bar; then 0:05 count lowering legs)
12 Strict Knee to Chest (can be broken up)
1:00 Plank
0:30 Side Plank (each side)

1 Minute Rest Between Rounds

Justin and Estee are in the Holiday spirit as they work through “The Twelve Days of CrossFit”!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 31st there will be NO evening WODs. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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Attention: The New Year Nutrition challenge Starts on Monday January 10th! We will be having a Q and A meeting on Tuesday January 4th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!
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WOD

PART 1: THRUSTER

On the 2:00 for 5 sets. . .

10-8-6-4-2:
Barbell Thrusters

*Score = Heaviest Load

PART 2: “BOOM BOOM POW”

For Time:
30 Dumbbell Thrusters (50/35)’s
50/35 Calorie Bike
150 Double Unders

*Score = Time it takes to complete the workout

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5FRx

SLEEP

Deep Sleep:
“Deep sleep is one of the 4 stages of sleep (along with light, REM and wake) that your body spends time in each night. Known as the “physically restorative” stage of sleep, it is of great importance for athletes. Below we discuss exactly what deep sleep is, what happens during it, how it benefits you, how much you need and the consequences of not getting enough, as well as what you can do to get more of it.”

What Happens When You Don’t Get Enough Deep Sleep:
“When you’re sleep deprived, deep sleep becomes your body’s priority. If you fail to get the proper amount of deep sleep one night, it will do everything it can to make up for it the next night. For example, even if you have back-to-back nights with below average hours of sleep, on the second night you’ll get a disproportionately high amount of deep sleep to make up for what was lost the night before.
A consistent, long-term loss of deep sleep is likely an indicator of chronic sleep deprivation (or other sleep disorder), which has been linked to greater risk of obesity, Type 2 Diabetes, heart disease, cancer, dementia and depression.”

Full Article: https://www.whoop.com/thelocker/what-is-deep-sleep/

Casey and Erin are giving partner rowing a new spin!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 31st there will be NO evening WODs. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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WOD

PART 1: POWER SNATCH COMPLEX

Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch (from the pocket)
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

PART 2: “RED HANDED”

AMRAP 9:
3 Hang Power Snatches (75/55)
3 Burpee Pull-Ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-Ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-Ups
…
[Add 3 Reps Per Round]

*Score = Rounds + Reps
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5FRx

EAT

Nutrition Recap:
-Focus on Quality of Food: eating real, whole, unprocessed foods with no added sugar or chemicals.
-Establish Baseline Calories- Average amount of calories needed to maintain weight.
-Create a Protein Target

Bench Press line up!

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Happy Birthday Klae!

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Reminder: There will be NO Open Gym today. We will see you tomorrow!

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WOD

Reminder:We will be closed today and tomorrow. Thanks for understanding and Happy Holidays!
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Home WOD

“Home Alone”
AMRAP 19:
12 Burpees 🙂
25 Air Squats

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Merry Christmas! We are so thankful for all of our amazing athletes who trust us to keep you fit. We hope you have the best time with friends and family today! Enjoy this workout that can be done at home or enjoy a nice rest day!
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5FRx

“Continuous improvement is a dedication to making small changes and improvements every day, with the expectation that those small improvements will add up to something significant.

It’s so easy to dismiss the value of making slightly better decisions on a daily basis. Sticking with the fundamentals is not impressive. Falling in love with boredom is not sexy. Getting one percent better isn’t going to make headlines.

There is one thing about it though: it works.”
-James Clear

We want to wish all of you a Very Merry Christmas!

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Happy Birthday Mauree!

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Reminder: We are running a Holiday schedule today, there will be an 8:00am and 10:00am WOD. We will be closed Saturday and Sunday.

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WOD

“The Twelve Days of CrossFit”
1 Christmas Power Snatch (95#/65#)
2 Ring Dips
3 Burpees 🙂
4 Pull-Ups
5 Toes to Bar
6 Push-Ups
7 Air Squats
8 Jumping Lunges (each jump = 1 rep)
9 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
11 Kettlebell Swings (53#/35#)
12 Thrusters (95#/65#)

This workout is done just like the song-Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch -etc. Until all 12 rounds are complete.

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‘TWAS THE NIGHT BEFORE CHRISTMAS ….

‘Twas the night before Christmas, when all through the Box
Not a creature was stirring, not even Buddy;
The plates were all stacked by the barbells with care,
In hopes that CrossFitters soon would be there;
The Athletes were nestled all snug in their beds,
While visions of vegetables danced in their heads;
And Mauree in her Lulu Lemon leggings, and I in my beanie,
Had just downloaded workout songs, mostly bad rap,
When out in the lot there arose such a clatter,
I sprang from the front desk to see what was the matter.
Away to the bay door I flew like a flash,
I opened the lock and pulled it up fast.
The moon on the breast of the new-fallen snow
Gave the lustre of mid-day to objects below,
When, what to my wondering eyes should appear,
But a Big Bob push-sled stacked with plates to your ears,
With a rugged old power lifter, lively and quick,
I knew in a moment it must be St. Nick. (or maybe just Nick Hoggan)
Stronger than Ron Coleman and twice as great,
He whistled, and shouted, and called out “Light Weight!”;
From the top of the driveway! to the end of the street!
He pushed that sled around with lightning quick feet!”
As dry leaves that before the wild hurricane fly,
When they meet with an obstacle, mount to the sky,
So out to the Interstate throwing sparks out the back,
With the sled stacked so heavy the roadway had cracked.
As I drew in my head, and was turning around,
I saw piles of new equipment spread over the ground.
And I heard him exclaim, ere he drove out of sight,
“Merry CrossFit to All and to All a
Good Night!”

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5FRx

CONNECT

Connecting with people in a meaningful way has been shown to have a positive impact on our quality of life as well as life expectancy.

Another connection that can increase our quality of life and life expectancy is our connection with nature.

This week, let’s try to spend 30 minutes a day outside connecting with nature. This could be a walk outside with no electronics, playing in the backyard with your kids, exercising outside or a recreational sport!

Kristen is working though Wednesdays Farmer Carries!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 24th we will run a Holiday schedule 8:00am and 10:00am WOD’s. CFD will be closed Saturday December 25th and Sunday December 26th. We hope you all have a Merry Christmas! 

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WOD

“TRIPPY”

For Time [38 Minute Time Cap]:
5k Row
300 Double Unders
100 Single Dumbbell Box Step Ups

Box: (24″/20″)
Dumbbell: (50/35)

*Score = Time it takes to complete the workout

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5FRx

THINK

“Life shrinks or expands in proportion to one’s courage.” Anais Nin

“Courage is about staying and then moving forward. IF you feel fearful, let your fear be your teacher. Courage is standing up for what you believe in. Courage is not attaching to an outcome. Courage is choosing the difficult path. Courage is doing the right thing.

We must have the courage to walk our own path and align with our reason for being.”

-Sarah Gardner (Daily JAM)

Coop is showing us that fitness is made in the winter!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 24th we will run a Holiday schedule 8:00am and 10:00am WOD’s. CFD will be closed Saturday December 25th and Sunday December 26th. We hope you all have a Merry Christmas! 

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WOD

“PUMP FAKE”

10-9-8-7-6-5-4-3-2-1:
Strict Pull-Ups
Dumbbell Bench Press (50’s/35’s)

After Each Set:
100 Meter Farmers Carry (50’s/35’s)

*Score = Time it takes to complete the workout

[Time Cap= 30 Minutes]

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5FRx

TRAIN

CrossFit originated as a training program for already active people. People with physical jobs, athletes, former athletes, military, etc. It is important for us to continue to play sports and be physical outside of CrossFit Class.

Studies show that adults that continue to “play” are more curious, creative, and have a greater sense of joyful engagement daily. “Playing” isn’t just for children; it is super beneficial for adults to “play” too.

“Play” physiologically helps reduce stress in adults by down-regulating the nervous system and removing the “fight or flight” state we can get stuck in through chronic daily stress.