Mike is Modifying his workout with Back Squats. There are always ways to make any WOD work for everyone!

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WOD

“STATION WAGON”

On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Row
Minute 6: Rest

*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up

Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.

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5FRx

THINK

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
-Epictetus

“Motivational speaker Jim Rohn famously said, “We are the average of the five people we spend the most time with.” The way we think, the way we feel about ourselves, and the choices we make are directly related to the people we spend the most time with. Your most important tool to sharpening your life is surrounding yourself with good people.

Choose your future by choosing who you spend your time with.”
-Sarah Gardner (Daily JAM)

Jake is crushing his Wall Walks!

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WOD

PART 1: BARBELL FRONT SQUAT

6 sets of 2:
Barbell Front Squats

*Score – Heaviest Load

PART 2: “THREE STRIKES”

AMRAP 12:
3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]

*Score = Rounds + Reps
Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5.

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5FRx

TRAIN

Looking for extra Conditioning?

Did you know Concept2 posts a Workout of the Day?

https://www.concept2.com/indoor-rowers/training/wod

Bryan is leading the 8am on the Assault Bike!

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WOD

“BOUNCER”

For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders

*Score = Time it takes to complete the workout

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5FRx

SLEEP

“As we age our normal resting heart rate decreases, then increases. Find out how and why this happens and ways to maintain a healthy heart rate throughout your life”

Full Article: https://www.whoop.com/thelocker/whats-a-normal-heart-rate-for-my-age/

Liz is setting a new Deadlift PR!

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WOD

“MARSTON”

AMRAP 20:
1 Deadlift (315/225 or 75% of 1RM)
10 Toes to Bar
15 Bar-Facing Burpees 🙂

*Score = Rounds + Reps

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5FRx

EAT

Check out this article by the Whole 30 for interesting facts on “gray area” foods like. . . almond milk, almond flour, amino acids, cacao, chips, coconut water. . .

https://whole30.com/the-official-can-i-have-guide-to-the-whole30/

Don’t forget to give your recovery and mobility a little attention this weekend!

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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

“PIT STOP”

3 Rounds For Time:
500m Bike
20 Med Ball Cleans (20/14)
500m Bike
20 Reverse Burpees 🙂

*Score = Time it takes to complete the workout

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5FRx

REGENERATION SUNDAY
2 Rounds:
10 Weighted Sit Ups
100ft Single Dumbbell Farmer’s Carry (each side)
100ft Walking Spiderman
1:00 Plank
100ft Walking Spiderman
1:00 Plank
100ft Single Dumbbell Farmer’s Carry (each side)
10 Weighted Sit Ups

John is working through “Heavy DT”!

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WOD

“ONLY FRANS”

For Time:
15-12-9:
Thrusters (95/65)
Pull Ups

[Rest 2 Minutes]

12-9-6:
Thrusters (115/85)
Strict Pull Ups

[Rest 2 Minutes]

9-6-3:
Thrusters (135/95)
Burpee Pull Ups

*Score = Time it takes to complete the workout

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5FRx

“It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all-in which case, you fail by default.”
-J.K. Rowling

Bryan and James are working through the Bench Press during Wednesdays “Other Total”!

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WOD

“PUSH TO START”

2-4-6-8-10:
Wall Walks
Deadlifts (275/185)
Double Unders (20-40-60-80-100)

*Score = Time it takes to complete the workout
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5FRx

CONNECT

Social Media Detox!

Can you delete all social media apps for one week?

Try deleting social media apps for a week and replacing the time spent on them with time connecting with friends and family. Meet friends for coffee, call your parents, send a positive text to a friend or coworker!

Becky is showing us all that you can be strong at any age!

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WOD

“HEAT WAVE”

TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
500 Meter Bike
1,000 Meter Bike
1,500 Meter Bike

DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups

FLOW:
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups

P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups
P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups

P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups
P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups

P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
. . .
The workout will end with P2 completing 1,500 Meter Bike

*Score = Time it takes to complete the workout

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5FRx

THINK

“We have two lives, and the second begins when we realize we only have one.”
-Confucius

Sara is working her way up on her Presses!

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WOD

“THE OTHER TOTAL”

For Max Load:
Power Clean
Bench Press
Overhead Squat

*Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)

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5FRx

TRAIN

“Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity. Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol. Resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density. Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle.”

Full Article: https://journals.lww.com/acsm-csmr/fulltext/2012/07000/resistancetrainingismedicineeffectsof.13.aspx

Jake is working through The heavy round of “DT”!

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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! This year we will be using the “Whole 30” guidelines for our 30 day challenge! Click here for the rules.
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WOD

“OPENING UP”

AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
…
Add 10 Wall Balls Per Round

*Score = Rounds + Reps

Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.

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5FRx

SLEEP

Sleep Deficiency and Eating Behaviors

“Epidemiological studies show that insufficient sleep is independently associated with a higher risk of obesity. Clinical studies of of sleep-restricted adults show an increased hunger and calorie intake when participants are allowed free access to food. [7] A preference for late evening or nighttime food intake and increased snacking has been observed. [9] There also appears to be a food preference for higher carbohydrate and fat foods, which could partly explain the overall higher calorie intake.
Changes in hormone levels that signal either hunger or satiety have also been observed in clinical sleep restriction studies. Leptin is a hormone associated with satisfaction. When food enters the stomach, leptin is released from fat cells and travels to the brain where it signals the body to stop eating by creating a sensation of fullness. People with obesity may actually have very high levels of leptin; the more body fat one has, the more leptin is produced in fat cells. However, a condition called leptin resistance may occur in which the brain does not receive the usual signal from leptin to stop eating. In response, more and more leptin is released. Lower leptin levels as well as high leptin levels suggesting leptin resistance have been observed in sleep-deprived adults. [7]
Ghrelin, the “hunger hormone,” typically has the opposing action of leptin. It is released in the gut and sends hunger signals to the brain when someone is not eating enough. About three hours after eating a meal, ghrelin levels drop. Clinical studies have found that sleep restriction leads to elevated ghrelin levels. [9]
Despite this interesting theory of poor sleep leading to changes in appetite hormone levels, other studies have found no changes and therefore the association is still inconclusive. [9] Conflicting findings may be due to differences in the study participants (e.g., age, gender) and differences in how the researchers defined the duration and severity of sleep restriction.”

Full Article: https://www.hsph.harvard.edu/nutritionsource/sleep/