Lily and Dr. D, the most festive father/daughter!
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“SAGER’S WAGER”
5 Rounds For Time:
60 Double Unders
15 Overhead Squats (115/85)
3 Rope Climbs
*Score = Time it takes to complete the workout
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Growth = Awareness + Intention + Introspection
James and Lauri are showing their Ugly Sweater Holiday spirit!
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“BELLY OF THE BEAST”
AMRAP 16:
4 Wall Walks
8 Alternating Dumbbell Snatches (70/50)
12 Toes to Bar
*Score = Total Rounds + Reps
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CONNECT
This week let’s spread some positivity!
As we strive to be transparent with friends and family about areas of improvement, let’s also be equally mindful to give them compliments and praise.
Compliments and positive feedback can help make our friends and loved ones feel empowered to accomplish more than we ever thought possible!
Chayden and his boys getting in on the Holiday fun!
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“DOWN WITH THE QUICKNESS”
For Time [35 Minute Time Cap]:
500 Meter Bike
20 Air Squats
500 Meter Bike
19 Air Squats
500 Meter Bike
18 Air Squats
….
500 Meter Bike
1 Air Squat
*Score = Time it takes to complete the workout
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THINK
Daily Affirmations
For the next week, let’s set aside 5 Minutes in the morning to set a Daily Affirmation.
Decide on an affirmation
Write it down
Say it 10 times
Say it throughout the day
Reflect on your affirmation’s impact on your day before you sleep
Raegan, Austin, and their little elf Trigger are in the Holiday spirit!
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On the 3:00 x 7 Rounds:
400 Meter Run (Sub with 500/400 meter Row or 1000/800 meter Bike if needed)
12 Chest to Bar Pull Ups
*Score = Sum Total Time of 7 Rounds. Enter all 7 split times.
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TRAIN
Sustainable consistency is the key to your training success. We can apply this to our training in two ways:
Our daily training intensity
Our weekly training schedule
If we attempt to train everyday with a “competition” mindset or at a high level of intensity we will likely burnout. For example, if we give 100% effort in Monday’s workout to the point where we are too sore to workout on Tuesday we are training at too high of an intensity. Another example is if we train at such a high intensity that it has a negative impact on the rest of our day/daily activities (feeling exhausted at work, taking care of our family, etc.) We want training to positively impact our lifestyle!
As for our weekly training schedule, if we are training at the appropriate intensity daily we should be able to train 5-6 days a week. Finding a consistent time of day to train at is a key component of a successful training schedule. If you can permanently build your training/exercise into your schedule at the same time daily it becomes a habit. “I take CrossFit at 8:00am” and then you begin to schedule life around your exercise routine instead of the opposite.
Ugly sweaters and Santa! Tis the season!
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“YOU UP?”
[0:00 – 10:00]
AMRAP 10:
1 Burpee Box Jump (24″/20″)
1 Push Jerk (115/85)
2 Burpee Box Jumps (24″/20″)
2 Push Jerks (115/85)
3 Burpee Box Jumps (24″/20″)
3 Push Jerks (115/85)
…
Add 1 Per Per Round
[10:00 – 18:00]
Build to Heavy Single Push Jerk
*Score 1 = Rounds + Reps
*Score 2 = Heaviest Load
Example Score 1: If an athlete completes the round of 10’s and gets 3 burpee box jumps in the 11’s, their score would be 10+3.
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SLEEP
This week to improve sleep quality, let’s try to make our rooms as dark as possible.
Light can have a big negative impact on our quality of sleep. Try eliminating any LED lights, digital clocks, add blackout curtains, or wear a sleep mask if needed.
Absolutely do not fall asleep to the TV or scrolling through your phone!
Thank you to everyone that came to celebrate the season with us on Friday!
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For Time:
30 Power Snatches (135/95)
2,000 Meter Row
100 Wall Balls (20/14)
Partition However You’d Like
*Score = Time it takes to complete the workout
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EAT
Building on last week’s focus of tracking what we eat in a nutrition app, we can use that information to understand how many calories are needed to maintain our current body weight.
We can take the average of our daily calorie intake from last week and use it as a baseline.
If our body weight stayed relatively similar, we can consider this amount of calories to be our “Maintenance Calories”
It is important to not make too many changes quickly. We should continue to eat at these “Maintenance Calories” for a few weeks and observe how our body weight changes.
After 3-4 consistent weeks, we will know better if this is truly your “Maintenance Calories” from there you can adjust your calories based on your goals!
Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
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“SLAMMIN’ SUNDAY”
5 Rounds
0:00-1:00 Max Calorie Machine
1:00-2:00 Max Slam Balls (30/20)
2:00-3:00 Max Strict Toes to Bar
3:00-4:00 Rest
*Score = Total Reps
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REGENERATION SUNDAY
2 Rounds:
30 High Plank Shoulder Taps
0:30 High Plank Hold
1:00 Chest Opener Stretch
1:00 Updog to Downdog
100ft Walking Spiderman Stretch
1:00 Child’s Pose
1:00 Lay and Pray
1:00 Pigeon Pose (0:30 each side)
0:30 High Plank Hold
30 High Plank Shoulder Taps
Everybody jump!
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“HAIR OF THE DOG”
[Team of 2]
For Time:
100 Synchro AbMat Sit Ups
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
10 Rope Climbs (15ft.) Partition However
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
10 Rope Climbs (15ft.) Partition However
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
100 Synchro AbMat Sit Ups
*Score = Time it takes athletes’ team to complete the workout.
Time Cap = 28 Minutes
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“What we think, we become.”
Our thoughts are just as important as the food we eat, the movement we train, and the people we surround ourselves with.
We are with our thoughts 100% of the time, so it is crucial that we intentionally choose how and what we think about.
Thoughts become words. . .
Words become actions. . .
Actions become habits. . .
Habits become character. . .
Character is your future.
Who’s ready for pictures with Santa?!
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Reminder: Tonight is The 13th annual Ugly Sweater Christmas Party!
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“DIANE”
On A 20:00 Clock athletes will complete “DIANE”
21-15-9:
Deadlifts (225/155)
Handstand Push-Ups
*Score = Time it takes to complete the workout.
In Remaining Time. . .
Build to A Heavy 3 Rep Deadlift
*Score = Heaviest Load
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CONNECT
Forget
About
Me
I
Love
You
Who is your family? Who is your tribe? Do you make an effort to put them first?
The ultimate goal is to identify your family and put them first. This does not mean sacrificing your own health or happiness to serve others. You cannot “pour from an empty cup.”
What this means is, knowing who you want to give your energy to and intentionally giving it to those people. Making time for them, putting them first, thinking of ways to make them feel special and loved.
There can be a lot of distractions in life.
Distractions come in many forms. . . staying an extra hour at work, putting energy into a one way or negative relationship, letting negative thoughts and emotions dominate your mental space. All these things distract you from being able to love the people close to you with intention.
Make sure you are living, loving, and connecting with others intentionally.
Raegan setting a new PR on her Deadlift!
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Reminder: This Friday is the annual Ugly Sweater Christmas Party!
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AMRAP 20:
4 Rounds:
400 Meter Row
21 Kettlebell Swings (53/35)
With Time Remaining:
Max Burpees 🙂
*Score = Total Burpees.
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THINK
This week, let’s focus on having gratitude.
A great way to put gratitude into practice is by changing “have to’s” to “get to’s”
The goal is to reframe your thoughts and words so that they reflect gratitude and appreciation for the things that you have, the relationships in your life, and the things you get to do on a daily basis.
I get to go to work
I get to workout
I get to pick up my kids from school
I get to call my spouse back
This simple switch will make a huge positive impact on your day to day perspective.
