Monika and Estee are all smiles as they come in from a bluebird run!
__
“APOLOGIES”
For Time:
45 Wall Balls (20/14)
30 Toes to Bar
15 Burpee Box Jumps (30/24)
30 Wall Balls (20/14)
20 Toes to Bar
10 Burpee Box Jumps (30/24)
15 Wall Balls (20/14)
10 Toes to Bar
5 Burpee Box Jumps (30/24)
*Score = Time it takes to complete the workout
__
SLEEP
Sleep Consistency measures how similar your sleep and wake times are, which can help preserve a consistent circadian rhythm.
Remember that one time when Ryan got his Ring Muscle-Up!
__
The 2022 NOBULL CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. And the best part…it all happens here at CFD!
Join hundreds of thousands of participants for the Open on February 24 and let’s see where you stack up! Registration is live, click here to get started.
“ALTERNATE”
AMRAP 20:
2 Rounds of “Nate”
200 Meter Run
1 Round of “Nate” =
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
*Score = Total Rounds + Reps
*1 Round = 2 Rounds of “Nate” + 200m Run
*100m Run = 1 Rep
__
EAT
Nutrition can get overwhelming and distracting with new-trendy information. When it comes to nutrition, we need to make sure that we are consistently crushing the fundamentals first.
Nutrition Fundamentals:
Eat Real Food: Real food was once alive and doesn’t come from a box or container. If it has a long shelf life, if it is a man-made, edible, food-like substance – it is NOT food.
Not Too Much: There are a number of ways to “measure” this. For some it may be tracking calories/macros. . . 3-4 meals a day, no seconds, and no snacking. . . Eating mindfully. . . Intermittent fasting. . . etc. The goal is to keep intake to levels that will support exercise but not body fat.
Don’t forget to spend some time on your mobility this weekend!
__
Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
__
“1/2 GOAT DAY”
On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: “Goat” Movement of Choice
*”Goat” is a word used in CrossFit to describe a movement that is challenging for us
*Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
__
SUNDAY REGENERATION
For Total Reps:
1:00 Max Hollow Body Rocks
1:00 Max AbMat Sit Ups
1:00 Max Bodyweight Glute Bridges
1:00 Max High Plank Shoulder Taps
1:00 Rest
Bryan and Kenzie are working hard through “Hollyman”!
__
“PASS INTERFERENCE”
3 Rounds:
15 Deadlifts (135/95)(95/65)
15 Pull-Ups
Directly Into…
3 Rounds:
12 Front Squats (135/95)(95/65)
12 Chest to Bar Pull-Ups/Pull-Ups
Directly Into…
3 Rounds:
9 Shoulder to Overhead (135/95)(95/65)
9 Bar Muscle-Ups/Burpee Pull-Ups
Time Cap: 18 Minutes
*Score = Time it takes to complete the workout
__
It’s really not the hour at the gym.
We understand that the greatest adaptation is the one between the ears. It’s not about the hour in the gym. It’s about how the hour in the gym affects the other 23 hours of the day. We are becoming better, stronger, more formidable human beings because of the hardships we go through. We are not looking for the shortcut. We want the opposite. We want the hardest possible thing because we understand what’s on the other side of it:
A better version of ourselves.
Gabe clearly loves the bike!
__
“FORTITUDE”
On the Minute x 30:
1 Minute Row
1 Minute Burpees 🙂
*Score = Lowest Round of Calories Rowed + Lowest Round of Burpees
__
CONNECT
Three Connections We Should Focus on. . .
Building Deep Connections with Family and Friends
Making Time to Connect with Nature
Connecting with our Breath
We’re Breathing All Wrong | Chasing Excellence
Sara is working through the Dumbbell Box Sep Overs during Tuesdays WOD!
__
“WITH YOU”
AMRAP 25:
400 Meter Run
2 Rounds of “Strict Cindy”
1k Bike
*Score = Rounds + Reps
__
THINK
Have A Routine
“The truth is that a good routine is not only a source of great comfort and stability, it’s the platform from which stimulations and fulfilling work is possible.”
-Ryan Holiday
When you have a routine, it helps quiet your mind because it limits the amount of choices you need to make. It creates structure inside the chaos. A routine provides a platform to practice presence. The greater number of details in your life that you can set to a routine, the less amount of clutter you will have in your mind.
-Sarah Gardner (Daily JAM)
Carson is working towards his goal of beating Heather in a WOD!
__
“HOLLEYMAN”
30 Rounds For Time:
5 Wall Balls (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)
*Time Cap: 30 Minutes
*Score = Time it takes to complete the workout
__
TRAIN
How to Build Muscle, According to Science.
Sergey is coming in hot form his run last week!
__
“TURBO TIME”
AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Bike
Rest 4 Minutes
AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Bike
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Bike
Dumbbells: (50/35)’s
Box: (24″/20″)
*Score = Sum Total Calories
__
SLEEP
With the Omicron Coronavirus variant rapidly spreading, here’s our most insightful content on COVID-19 and the value of understanding your key physiological metrics.
-BY MARK VAN DEUSEN
“In a recent survey conducted through our app, 43% of WHOOP members who responded reported testing positive for COVID-19 at some point. Monitoring your health on a daily basis and knowing your baseline data is now more important than ever.”
Click here for the full article.
The nooners getting their cardio on during last Wednesdays WOD!
__
PART 1: “BACK AT IT AGAIN”
For Time:
75 Power Snatches (75/55)
On the Minute [Starting at 0:00]:
30 Double Unders
*Score Time it takes to complete the workout
PART 2: POWER SNATCH
[Right After Completing “Back At It Again”]
7 Minute Window:
Build to Heavy Single Power Snatch
__
EAT
Ben Talks Nutrition with his 7:30 Class at CFNE
John has been working daily on his mobility and it is really starting to pay off!
__
Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
__
“1/2 GOAT DAY”
On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: “Goat” Movement of Choice
*”Goat” is a word used in CrossFit to describe a movement that is challenging for us
*Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
__
SUNDAY REGENERATION
For Total Reps:
1:00 Max Hollow Body Rocks
1:00 Max AbMat Sit Ups
1:00 Max Bodyweight Glute Bridges
1:00 Max High Plank Shoulder Taps
1:00 Rest
