Saturday November 27, 2021

Tanya and Liz are working through Wednesdays Team WOD!

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Happy Birthday Nick!

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WOD

“DON’T PUSH ME”

Team of 3:
5,000 Meter Bike
70 Push Jerks (135/95)
5,000 Meter Bike
50 Push Jerks (155/105)
5,000 Meter Bike
30 Push Jerks (185/135)

*Score = Time it takes to complete the workout

Time Cap = 35 Minutes

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5FRx

“The Most Important Ability is Responsibility”

The ability to respond thoughtfully vs (over)reacting.

The ability to take ownership and be accountable vs blaming others.

The ability to be trustworthy and follow through on promises vs being careless.

Friday November 26, 2021

Thank you to everyone that came and ran the 5K yesterday to support the Utah Food Bank!

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Reminder: We are running a Holiday Schedule today. There will be an 8:00am and a 10:00am WOD. Make sure to sign up through the Mindbody App. The rest of the week will be the regular schedule.
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It’s Benchmark Friday!

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BENCHMARK WOD

“Filthy Fifty”
For time:
50 Hip Extensions
50 Box Jumps, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Wall Ball Shots, 20/14 pound ball
50 Burpees 🙂
50 Double-Unders

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5FRx

CONNECT

This week let’s seek to understand and listen sincerely before responding.

While someone is talking, are you truly listening?
. . . Are you biting at the bit to respond?
. . . Are you thinking about what you are going to say?
. . . Are you “story hijacking” and interrupting with something about yourself?

This week when someone is talking to you, make a conscious effort to be completely engaged in what they are saying and be patient to respond.

Thursday November 25, 2021

WE HOPE YOU ALL HAVE A SAFE AND HAPPY THANKSGIVING WEEKEND!

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The Holiday schedule for this week will be as follows: Thursday we will run the “Utah Human Race 5K” the same way as last year, from the gym! Meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday Weekend!

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Reminder: The Thanksgiving Day 5K is today! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! We will meet at CFD at 8:00am and run! There will be options for Rowing or Biking as well so no excuses. You can still sign up and support the Food Bank by clicking here.

As in years past we will stay after for a Mimosa and  Hot Chocolate bar. We are so thankful to be starting the Thanksgiving Holiday with you!

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WOD

Run a 5K!

The 5K is one of the most popular race lengths in the world. A 5k run is 5 kilometers long, which is the equivalent of 3.1 miles. Because the 5K is one of the shorter road races, it’s very popular among beginner runners who want to give racing a try as well as advanced runners who like to have short-term goals.

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5FRx

THINK

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today?

Let character be our loudest statement.

Wednesday November 24, 2021

Coop and Derek aren’t afraid of Burpees! They love them so much they’ll do them anywhere! 

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The Holiday schedule for this week will be as follows: Thursday we will run the “Utah Human Race 5K” the same way as last year, from the gym! Meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday!

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WOD

“TOSH.ROW”

Teams of 2
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

Barbell: (155/105)

*Score = Time it takes to complete the workout [Time Cap = 35 Minutes]

Workout Flow:
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)
. . .
P1 500 Meter Row + 5 Power Cleans (P2 Rests)
P2 500 Meter Row + 5 Power Cleans (P1 Rests)
. . .
P1 750 Meter Row + 7 Power Cleans (P2 Rests)
P2 750 Meter Row + 7 Power Cleans (P1 Rests)
. . .
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)

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5FRx

TRAIN

This week let’s put our attention on developing a “training” mindset.
The majority of our training sessions should be focused on improving for tomorrow, not about competing today.

It is important to shift our focus away from the leaderboard, competing with other athletes in class, and putting big pressure/expectations on “how we do” in each individual workout.

In order to improve, we need to step back and look at the big picture.

Tuesday November 23, 2021

Ellen and Casey are working through the Team Med Ball Run!

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The Holiday schedule for this week will be as follows: Thursday we will run the “Utah Human Race 5K” the same way as last year, from the gym! Meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday!

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WOD

PART 1a: STRICT PRESS

4 sets of 10 Strict Press

*Score = Sum Total Load

PART 1b: STRICT PRESS

1 set of 10+ Strict Press

*Score = Total Reps

PART 2: “HIDE & SEEK”

27-21-15-9:
Box Jump Overs (24″/20″)
Thrusters (95/65)

*Score = Time it takes to complete the workout.

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5FRx

SLEEP

This week let’s try to NOT hit the snooze button!

Sleep science suggests that hitting the snooze button can not only disrupt healthy sleep patterns, but may leave you feeling drowsy for the rest of the day.

Here’s why:
-Hitting snooze throws off your body’s natural “wake up” routine
-It conditions your brain into thinking “Just a few more minutes”instead of “Time to start the day”
-When we fall back to sleep after our first alarm, our body more quickly falls back into the beginning of a full sleep cycle. The early stages of our sleep cycle are the worst time to wake up which consequently leaves us feeling more tired and fatigued for the rest of the day

Monday November 22, 2021

The Holiday schedule for this week will be as follows: Thursday we will run the “Utah Human Race 5K” the same way as last year, from the gym! Meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday!

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WOD

“GOOD GRIEF”

5 Rounds x AMRAP 3:
4 Devil’s Press (50’s/35’s)
6 Toes to Bar
24 Double Unders

Rest 1 Minute Between Rounds

*Score = Sum Total Rounds + Reps

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5FRx

EAT

This week let’s try to eat vegetables at every meal!

The International Journal of Epidemiology published a meta-analysis stating that eating 800g of fruits and vegetables each day can reduce your risk of heart disease, cancer, and stroke as well as overall mortality. Eating whole real foods is the best way to absorb the nutrients, vitamins, and minerals our bodies need.

Sunday November 21, 2021

Don’t forget to get your weekend mobility in!

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

“HOLD ON”

6 Rounds on the 4:00
1000 Meter Bike
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
Remaining time. . .
Rounds 1-2 Max Plank Hold
Rounds 3-4 Max Hollow Body Hold
Rounds 5-6 Max Seated L Sit Hold

Saturday November 20, 2021

Dan and Bryan make a great team!

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Happy Birthday Tanya!

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WOD

“ADDITION BY SUBTRACTION”

Teams of 3
3 Rounds For Time:
1,000 Meter Run (Together)
30 Bar Muscle-Ups/30 Burpee Pull Ups (Partition However)
50 Hang Power Cleans (155/105) (Partition However)

[Time Cap: 35 Minutes]

Friday November 19, 2021

Julie is showing us how a Handstand Walk should look!

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Happy Birthday Sean!

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WOD

PART 1: 1RM Weighted Ring Dip or

Max L-Sit Hold

*Score = Heaviest Load or Max Time

PART 2: “RING POP”

AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches (50/35)
…
[Add 3 Dumbbell Reps Per Round]

*Score = Total Rounds + Reps

Thursday November 18, 2021

Liz might not be happy about Tuesdays Farmers Carry!

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WOD

PART 1: “SKILLS THAT KILLS

5 Rounds:
1 Minute Handstand Walk/Wall Walks
Rest 30 Seconds
1 Minute Alternating Pistols/Jumping Lunges
Rest 30 Seconds

*Score = Sum Total Reps
*Handstand Walk 1 Rep = 5 ft

PART 2: “LET’S STAY TOGETHER”

[Teams of 2]
AMRAP 12:
200 Meter Partner Med Ball Run (20/14)
Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees 🙂

*Score = Total Rounds + Reps