Monday December 13, 2021

Thank you to everyone that came to celebrate the season with us on Friday!

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WOD

“WEAPON OF CHOICE”

For Time:
30 Power Snatches (135/95)
2,000 Meter Row
100 Wall Balls (20/14)

Partition However You’d Like

*Score = Time it takes to complete the workout

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5FRx

EAT

Building on last week’s focus of tracking what we eat in a nutrition app, we can use that information to understand how many calories are needed to maintain our current body weight.

We can take the average of our daily calorie intake from last week and use it as a baseline.
If our body weight stayed relatively similar, we can consider this amount of calories to be our “Maintenance Calories”

It is important to not make too many changes quickly. We should continue to eat at these “Maintenance Calories” for a few weeks and observe how our body weight changes.

After 3-4 consistent weeks, we will know better if this is truly your “Maintenance Calories” from there you can adjust your calories based on your goals!

Sunday December 12, 2021

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

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WOD

“SLAMMIN’ SUNDAY”

5 Rounds
0:00-1:00 Max Calorie Machine
1:00-2:00 Max Slam Balls (30/20)
2:00-3:00 Max Strict Toes to Bar
3:00-4:00 Rest

*Score = Total Reps
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5FRx

REGENERATION SUNDAY

2 Rounds:
30 High Plank Shoulder Taps
0:30 High Plank Hold
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 High Plank Hold
30 High Plank Shoulder Taps

Saturday December 11, 2021

Everybody jump!

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WOD

“HAIR OF THE DOG”

[Team of 2]
For Time:
100 Synchro AbMat Sit Ups
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
10 Rope Climbs (15ft.) Partition However
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
10 Rope Climbs (15ft.) Partition However
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
100 Synchro AbMat Sit Ups

*Score = Time it takes athletes’ team to complete the workout.

Time Cap = 28 Minutes
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5FRx

“What we think, we become.”

Our thoughts are just as important as the food we eat, the movement we train, and the people we surround ourselves with.

We are with our thoughts 100% of the time, so it is crucial that we intentionally choose how and what we think about.

Thoughts become words. . .
Words become actions. . .
Actions become habits. . .
Habits become character. . .
Character is your future.

Friday December 10, 2021

Who’s ready for pictures with Santa?!

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Reminder: Tonight is The 13th annual Ugly Sweater Christmas Party!

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WOD

“DIANE”

On A 20:00 Clock athletes will complete “DIANE”

21-15-9:
Deadlifts (225/155)
Handstand Push-Ups

*Score = Time it takes to complete the workout.

In Remaining Time. . .
Build to A Heavy 3 Rep Deadlift

*Score = Heaviest Load

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5FRx

CONNECT

Forget
About
Me
I
Love
You

Who is your family? Who is your tribe? Do you make an effort to put them first?

The ultimate goal is to identify your family and put them first. This does not mean sacrificing your own health or happiness to serve others. You cannot “pour from an empty cup.”

What this means is, knowing who you want to give your energy to and intentionally giving it to those people. Making time for them, putting them first, thinking of ways to make them feel special and loved.

There can be a lot of distractions in life.
Distractions come in many forms. . . staying an extra hour at work, putting energy into a one way or negative relationship, letting negative thoughts and emotions dominate your mental space. All these things distract you from being able to love the people close to you with intention.

Make sure you are living, loving, and connecting with others intentionally.

Thursday December 9, 2021

Raegan setting a new PR on her Deadlift!

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Reminder: This Friday is the annual Ugly Sweater Christmas Party!

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WOD

“METEORITE”

AMRAP 20:
4 Rounds:
400 Meter Row
21 Kettlebell Swings (53/35)

With Time Remaining:
Max Burpees 🙂

*Score = Total Burpees.

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5FRx

THINK

This week, let’s focus on having gratitude.

A great way to put gratitude into practice is by changing “have to’s” to “get to’s”

The goal is to reframe your thoughts and words so that they reflect gratitude and appreciation for the things that you have, the relationships in your life, and the things you get to do on a daily basis.

I get to go to work
I get to workout
I get to pick up my kids from school
I get to call my spouse back

This simple switch will make a huge positive impact on your day to day perspective.

Wednesday December 8, 2021

Bob.

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Happy Birthday Kristen!

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WOD

“SNEAKY SEVENS”

7 Rounds For Time:
7 Box Jump Overs (30″/24″)
7 Power Cleans (135/95)
7 Toes to Bar
7 Front Squats (135/95)
7 Bar-Facing Burpees 🙂
7 Push Jerks (135/95)
7 Chest to Bar Pull-Ups

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5FRx

TRAIN

This week, let’s make sure we are exercising and moving in our everyday lives in addition to what we are doing in the gym!

This could be playing with your kids in the backyard, intentionally going for a 30 minute walk during your lunch break, joining a recreational sport a few times a week, yard work, hiking, anything! It is SO important for us to not get in the mindset of “checking the movement box” by going to the gym. CrossFit should be the catalyst to living healthy movement filled lives.

Try your best this week to add movement wherever you can in your daily routine! An added bonus if that movement is outside.

Tuesday December 7, 2021

Make sure to check the lost and found for any missing items. Gabe checked and found half his closet!

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WOD

“PUSHING ME AWAY”

5 Rounds For Time:
1,000 Meter Bike
50 Double Unders
15-12-9-6-3 Strict Ring Dips

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5FRx

SLEEP

This week, let’s try to have your final meal of the day at least 2-3 hours before you plan to go to bed. A recommendation from WHOOP’s VP of Performance Science Kristen Holmes.

You can read the full article on “How Eating Before Bed Affects Your Sleep and Recovery” HERE

Monday December 6, 2021

Bryan and Dan taking in the Sun during Thursdays Team WOD!

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WOD

PART 1: HANG POWER SNATCH

Every 2 Minutes x 5 Sets:
3 Hang Power Snatches

*Score = Heaviest Load

PART 2: “UPS & DOWNS”

10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24″/20″)

*Score = Time it takes to complete the workout.

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5FRx

EAT

Continuing our exploration around Quantity of food. . .

This week let’s try logging the food we eat daily in a Nutrition App. An example of a nutrition app is MyFitnessPal.

For this week, let’s not set any goals or target calories/macros. Just eat as you normally would and log your food to learn about your current nutrition habits!

Sunday December 5, 2021

The 4:30 group Rowing the 2K!

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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

“TUMMY TWISTER”

5 Rounds of. . .
AMRAP5:
Buy In: 75/65 Calorie Bike Erg
In Time Remaining:
Round 1: Max Reps Sit Ups
Round 2: Max Reps V Ups
Round 3: Max Reps Hollow Body Rocks
Round 4: Max Reps Flutter Kicks
Round 5: Max Reps Russian Twists

*Score = Total Reps

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5FRx

REGENERATION SUNDAY

2 Rounds:
100ft Bodyweight Reverse Walking Lunges (walk backwards)
1:00 Seated Quad Stretch
1:00 Pigeon Pose
100ft Inchworm to Push Up
1:00 Pike Stretch
1:00 Chest Opener Stretch
100ft Bodyweight Reverse Walking Lunges (walk backwards)

Saturday December 4, 2021

The 8am group Lunging it out!

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WOD

“MONSTERS INC.”

Team of 3:
AMRAP6: Clean & Jerks (135/95)
AMRAP6: Bike Calories
AMRAP6: Wall Balls (20/14)
AMRAP6: Bike Calories
—————————————–
AMRAP6: Build to A Heavy Clean & Jerk

*Score = Total Reps (Clean & Jerks + Bike Calories + Wall Balls + Bike Calories)

*Score = Sum Total Heaviest Loads (Partner 1 Heaviest Load + Partner 2 Heaviest Load + Partner 3 Heaviest Load)

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5FRx

“People do not decide their futures, they decide their habits and their habits decide their futures.” -F.M. Alexander

What foundation are we building for our future?

What positive and productive habits are we intentionally creating?

What negative and distracting habits are we actively working to re-pattern?

Focus on the small daily habits if you want to build a more successful future.