Chayden is working through last weeks Snatch Complex!

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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!
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WOD

“WHAT THE HELEN” 

For Time:
1,200 Meter Row
63 Kettlebell Swings (53/35)
36 Pull Ups

*Score = Time it takes to complete the workout

[Time Cap = 15 Minutes]

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5FRx

EAT

A simple and effective way to jump start your nutrition in 2022 is The Whole30!

What is the Whole30?
The Whole30 is a structured elimination protocol. During the elimination phase, participants omit added sugar, alcohol, grains, most legumes, and most forms of dairy for 30 days. During the 10-14 day reintroduction, participants reintroduce each food group one by one to determine whether or not they contribute to negative symptoms. (Following reintroduction, Whole30 offers guidance on using those learnings to create a personalized and sustainable food freedom plan.)
As with other elimination diets, the Whole30 is not recommended to be followed long-term. It is used to help an individual customize a nutrition plan that works for their unique body, based on the knowledge gained during elimination and reintroduction.
Think about the Whole30 like a science experiment:

1. You have a hypothesis that certain food(s) you’re eating may be contributing to symptoms
2. You do the Whole30, eliminating foods that are commonly problematic for your symptoms
3. You then reintroduce the foods you’ve eliminated, and compare how you feel
4. You apply the information you’ve gained from the experiment to your food freedom
   What are the benefits of the Whole30?
   Elimination protocols eliminate foods that are commonly known to cause inflammation or symptoms such as GI distress (bloating, gas, constipation, diarrhea), skin irritation (eczema, psoriasis, acne), headaches or migraines, seasonal allergies, brain fog, anxiety, fatigue, and joint pain or swelling, among others. The Whole30 also eliminates foods that commonly contribute to sugar cravings and a dysfunctional relationship with food.
   The process not only helps you identify the foods that may be having a negative effect in your body, it can also bring about general improvements in energy, sleep, focus, mood, and self-confidence. The program is designed to reset your “normal,” giving you a new baseline for what it means to feel good and perform optimally.

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

“SLEIGH RIDE”

[TEAMS OF 2]
For Time:
10,000 Meter Bike

On The Minute: athletes complete 5 Synchro Deadlifts (185/135)

*Score = Time it takes to complete the workout

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5FRx

REGENERATION SUNDAY
2 Rounds:
10 Strict Knees to Chest
0:30 AbMat Sit Ups
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 AbMat Sit Ups
10 Strict Knee to Chest

Reminder: Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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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!
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WOD

“I’M FEELING 22”

AMRAP 22:
22 Box Jump Overs (24″/20″)
22 Wall Balls (20/14)
22 Handstand Push-ups
22 Single Dumbbell Hang Clean & Jerks (50/35)

*Score = Rounds + Reps

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5FRx

“It doesn’t matter how successful or unsuccessful you are right now. What matters is whether your habits are putting you on the path toward success. You should be far more concerned with your current trajectory than with your current results.”
-James Clear

After putting in the time and effort, Ryan has joined the Ring Muscle-Up club!

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Reminder: There will be NO evening WODs tonight. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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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!
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WOD

“MIDNIGHT TRAIN”

10-9-8-7-6-5-4-3-2-1:
Chest to Bar Pull Ups
Squat Snatches (95/65)

*Score = Time it takes to complete the workout

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5FRx

TRAIN

Heart Rate Training:
Simply put, heart rate training consists of using your heart rate to gauge your exercise intensity, and aiming for different heart rate zones depending on what your fitness goals are.
The first step to heart rate training is to calculate what your max heart rate is. A basic formula that is commonly used is to just subtract your age from 220. So by this method, if you’re 30 years old your max heart rate is 190 beats per minute. However, this equation does not take into account things specific to you, like gender, genetics, etc.
Over the years a number of more detailed formulas have been created, such as the Tanaka (208 – 0.7 x age) or the Gulati (206 – 0.88 x age, for women only), but they make broad generalizations as well and fall victim to many of the same variables. Additionally, other factors like temperature, altitude, hydration, and even time of day can affect your heart rate.
Every human body is different with varying maximum heart rates, so a better solution is to use wrist-worn heart rate monitor

Zone 1: Very Light 50-60% of Max HR
Zone 2: Light 60-70% of Max HR
Zone 3: Moderate 70-80% of Max HR
Zone 4: Hard 80-90% of Max HR
Zone 5: MAX 90-100% Max HR

Full Article: https://www.whoop.com/thelocker/max-heart-rate-training-zones/

Flashback to a few weeks ago when we had blue skies and could run!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 31st there will be NO evening WODs. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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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!
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WOD

“QUARTER PAST”

[TEAMS OF 2]
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50’s/35’s)

Switch After Partner Completes:
600 Meter Run or 750/600 Meter Row

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry

*Score = Rounds + Reps

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5FRx

THINK

“The mind is everything. What you think you become.”
-Buddha

“Be intentional with your thoughts. Train your mind to work for you, not against you. Let your mind be your ally. Work together to process life in a positive, evolving and unconditional way. You and your mind are stuck with one another—why not become friends?
You can allow your mind to create the most incredible life for you or you can allow it to create suffering. You can allow your mind to look at all that you have instead of what you do not. Your mind can always be learning or it can atrophy. “
-Sarah Gardner (Daily JAM)

There are so many things wrong with this picture. Leave it to James to find a way to make his workout easier!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 31st there will be NO evening WODs. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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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!
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WOD

“SAM’S JAM”

[Time Cap: 30 Minutes]
5 Rounds:
30/21 Calorie Row
1 Round of “DT”

Rest 2 Minutes Between Sets

Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)

*Score = Time it takes to complete the workout

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

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5FRx

TRAIN
[MIDLINE CHALLENGE]

A strong Midline is extremely important for safe training.
This week let’s try to pick 3 days to do some extra midline after class!

Workout 1:
3 Rounds for Quality
60 Second Hollow Body Hold
50 Flutter Kicks
40 Sit Ups
30 High Plank Shoulder Taps
20 Hollow Body Rocks
10 V Ups

1 Minute Rest Between Rounds

Workout 2:
3 Rounds for Quality
50ft Single Dumbbell Farmers Carry
15 Weighted Sit Ups

After Every Set. . .
Accumulate 1:00 in an L Sit

Workout 3:
3 Rounds for Quality
4 Eccentric Toes to Bar
(athletes can kip to get toes to the bar; then 0:05 count lowering legs)
12 Strict Knee to Chest (can be broken up)
1:00 Plank
0:30 Side Plank (each side)

1 Minute Rest Between Rounds

Justin and Estee are in the Holiday spirit as they work through “The Twelve Days of CrossFit”!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 31st there will be NO evening WODs. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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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!
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WOD

PART 1: THRUSTER

On the 2:00 for 5 sets. . .

10-8-6-4-2:
Barbell Thrusters

*Score = Heaviest Load

PART 2: “BOOM BOOM POW”

For Time:
30 Dumbbell Thrusters (50/35)’s
50/35 Calorie Bike
150 Double Unders

*Score = Time it takes to complete the workout

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5FRx

SLEEP

Deep Sleep:
“Deep sleep is one of the 4 stages of sleep (along with light, REM and wake) that your body spends time in each night. Known as the “physically restorative” stage of sleep, it is of great importance for athletes. Below we discuss exactly what deep sleep is, what happens during it, how it benefits you, how much you need and the consequences of not getting enough, as well as what you can do to get more of it.”

What Happens When You Don’t Get Enough Deep Sleep:
“When you’re sleep deprived, deep sleep becomes your body’s priority. If you fail to get the proper amount of deep sleep one night, it will do everything it can to make up for it the next night. For example, even if you have back-to-back nights with below average hours of sleep, on the second night you’ll get a disproportionately high amount of deep sleep to make up for what was lost the night before.
A consistent, long-term loss of deep sleep is likely an indicator of chronic sleep deprivation (or other sleep disorder), which has been linked to greater risk of obesity, Type 2 Diabetes, heart disease, cancer, dementia and depression.”

Full Article: https://www.whoop.com/thelocker/what-is-deep-sleep/

Casey and Erin are giving partner rowing a new spin!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 31st there will be NO evening WODs. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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WOD

PART 1: POWER SNATCH COMPLEX

Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch (from the pocket)
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

PART 2: “RED HANDED”

AMRAP 9:
3 Hang Power Snatches (75/55)
3 Burpee Pull-Ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-Ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-Ups
…
[Add 3 Reps Per Round]

*Score = Rounds + Reps
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5FRx

EAT

Nutrition Recap:
-Focus on Quality of Food: eating real, whole, unprocessed foods with no added sugar or chemicals.
-Establish Baseline Calories- Average amount of calories needed to maintain weight.
-Create a Protein Target

Bench Press line up!

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Happy Birthday Klae!

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Reminder: There will be NO Open Gym today. We will see you tomorrow!

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WOD

Reminder:We will be closed today and tomorrow. Thanks for understanding and Happy Holidays!
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Home WOD

“Home Alone”
AMRAP 19:
12 Burpees 🙂
25 Air Squats

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Merry Christmas! We are so thankful for all of our amazing athletes who trust us to keep you fit. We hope you have the best time with friends and family today! Enjoy this workout that can be done at home or enjoy a nice rest day!
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5FRx

“Continuous improvement is a dedication to making small changes and improvements every day, with the expectation that those small improvements will add up to something significant.

It’s so easy to dismiss the value of making slightly better decisions on a daily basis. Sticking with the fundamentals is not impressive. Falling in love with boredom is not sexy. Getting one percent better isn’t going to make headlines.

There is one thing about it though: it works.”
-James Clear