Wednesday November 6, 2019
November 5, 2019
Friday November 8, 2019
November 8, 2019

Who says you can’t keep up on your running when it’s cold outside!
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We are so excited to announce that this Thanksgiving we will be participating in the “Utah Human Race 5K” for the 11th year in a row! This is such a fun way to start the Holiday and give back at the same time! Click here to get registered.
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WOD

Option 1:
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

This is the last week we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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DAILY MINDSET

“Life is change. Growth is optional. Choose wisely.”

Change is not good, nor bad. It is life.

Change is a constant in our lives, despite that statement being somewhat of a paradox. It’s part of our universe, and it’s shared from the most successful, to the struggling.

What does separate the successful to the struggling however, is the perception to the change. How we interpret the events, and how we take the experience, for the better. We can choose to walk away from everything better, regardless of how seemingly detrimental the event is at the time.

We just have to look for it.
We choose to grow.