Friday December 3, 2021

Julie is flying through the Rope Climbs during Thursdays Team WOD!

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WOD

“DEAD INSIDE”

For Time:
55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24″/20″)
55 Kipping Handstand Push-Ups

*Score = Time it takes to complete the workout.

*Time Cap: 20 Minutes

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5FRx

CONNECT

This week let’s not gossip about other people and also shut down people who are gossiping.

There is no good that comes from talking about someone to other people.

Be the type of person who seeks out hard conversations with others to find solutions; not the type of person who “vents” or talks behind someone’s back.

Be the type of person who talks about things and ideas not people.

Thursday December 2, 2021

Scott is crushing the Wall Walks during Tuesdays Skill Work!

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WOD

“HANDS TEAM”

Team of 2:
AMRAP 20:
200 Meter Run
40 Double Unders
2 Rope Climbs

*Alternate Stations With Partner

*Score = Total Rounds + Reps

*Workout Flow:
P1 200 Meter Run
P2 40 Double Unders
P1 2 Rope Climbs
[1 Round]

P2 200 Meter Run
P1 40 Double Unders
P2 2 Rope Climbs
[2 Rounds]

P1 200 Meter Run
. . . .

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5FRx

THINK

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put in a fruit salad.”

Gaining knowledge in and of itself is relatively simple. But purely gaining knowledge doesn’t change who we are. We have to take the knowledge that we learn and use it.
Experience life: try, fail, learn, and try again. Achieving wisdom takes effort and is a lifelong practice.

Wednesday December 1, 2021

Christy is flying through her bar Facing Burpees!

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Happy Birthday Leonor!

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WOD

“CHANGE OF PLANS” 

AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s)

*Score = Sum Total Rounds + Reps

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5FRx

TRAIN

This week let’s dive into the different CompTrain Workout Types and the importance of varying training intensity.

Check out Ben Bergeron talk about “The Secret Sauce of CrossFit Programming” https://www.youtube.com/watch?v=Lzhida4nLz0

Sprint: Athletes are building in speed and never slowing down. Emptying the tank!
Threshold: Athletes are finding the upper limit pace they can sustain during a workout without needing to slow down.
Pacer: Athletes are strategizing to find the most efficient way to complete a high volume or high duration workout.
Grind: Athletes are working at a slower pace to get the work done.

Tuesday November 30, 2021

Katie is looking strong as she works through her Front Squats!

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WOD

PART 1:

Strict Press:
5-5-10-10-10

Between Sets, 5 Rounds:
15 Weighted Sit-Ups
5 Wall Walks

PART 2:

“2K ROW”

For Time:
2,000 Meter Row

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5FRx

SLEEP
To improve sleep quality, let’s try not to drink alcohol during the weekday evenings.

Alcohol may aid with falling asleep because of its sedative properties but it is extremely disruptive during later sleep cycles once the body begins to metabolize the alcohol. The disruptiveness to important restorative sleep cycles will leave you feeling exhausted and unrecovered the following day.

To minimize negative effects of alcohol on sleep, studies show that at a minimum you should not drink within 4 hours of going to sleep.

Monday November 29, 2021

Save the date: The annual Ugly Sweater Christmas Party is back! Friday December 10th. Bring a dish to share and your ugliest sweater! We can’t wait to celebrate with all of you!

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WOD

PART 1: Power Snatch

Build to A Heavy 1 Power Snatch

*Score = Heaviest Load

PART 2: “SCARFACE”

For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees 🙂

2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees 🙂

2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees 🙂

*Score = Time it takes to complete the workout

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5FRx

EAT

The past few weeks we have been dialing in Quality of the food we eat.

Now let’s dive into Quantity!
This week, let’s focus on trying to limit snacking. Instead of snacking in between meals, try to have bigger meals or add another small meal to your day instead of having a typical snack.

Sunday November 28, 2021

Great work to everyone that participated in the Wheel Challenge!

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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

PART 1: “SUNDAY RUNDAY”

AMRAP 25:
Run Meters

*Score = Total Meters

PART 2: MIDLINE 

3 Rounds for Quality:
10 Strict Toes to Bar
0:30 Side Plank
0:30 Side Plank
20 V Ups
0:30 Side Plank
0:30 Side Plank
30 Flutter Kicks
1:00 Rest

*Score = Checkbox

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5FRx

REGENERATION SUNDAY

5:00 Low Intensity Any Machine
1:00 Seated Quad Stretch
1:00 Pigeon Pose
1:00 Pike Stretch
1:00 Chest Opener Stretch
5:00 Low Intensity Any Machine

Saturday November 27, 2021

Tanya and Liz are working through Wednesdays Team WOD!

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Happy Birthday Nick!

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WOD

“DON’T PUSH ME”

Team of 3:
5,000 Meter Bike
70 Push Jerks (135/95)
5,000 Meter Bike
50 Push Jerks (155/105)
5,000 Meter Bike
30 Push Jerks (185/135)

*Score = Time it takes to complete the workout

Time Cap = 35 Minutes

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5FRx

“The Most Important Ability is Responsibility”

The ability to respond thoughtfully vs (over)reacting.

The ability to take ownership and be accountable vs blaming others.

The ability to be trustworthy and follow through on promises vs being careless.

Friday November 26, 2021

Thank you to everyone that came and ran the 5K yesterday to support the Utah Food Bank!

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Reminder: We are running a Holiday Schedule today. There will be an 8:00am and a 10:00am WOD. Make sure to sign up through the Mindbody App. The rest of the week will be the regular schedule.
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It’s Benchmark Friday!

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BENCHMARK WOD

“Filthy Fifty”
For time:
50 Hip Extensions
50 Box Jumps, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Wall Ball Shots, 20/14 pound ball
50 Burpees 🙂
50 Double-Unders

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5FRx

CONNECT

This week let’s seek to understand and listen sincerely before responding.

While someone is talking, are you truly listening?
. . . Are you biting at the bit to respond?
. . . Are you thinking about what you are going to say?
. . . Are you “story hijacking” and interrupting with something about yourself?

This week when someone is talking to you, make a conscious effort to be completely engaged in what they are saying and be patient to respond.

Thursday November 25, 2021

WE HOPE YOU ALL HAVE A SAFE AND HAPPY THANKSGIVING WEEKEND!

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The Holiday schedule for this week will be as follows: Thursday we will run the “Utah Human Race 5K” the same way as last year, from the gym! Meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday Weekend!

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Reminder: The Thanksgiving Day 5K is today! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! We will meet at CFD at 8:00am and run! There will be options for Rowing or Biking as well so no excuses. You can still sign up and support the Food Bank by clicking here.

As in years past we will stay after for a Mimosa and  Hot Chocolate bar. We are so thankful to be starting the Thanksgiving Holiday with you!

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WOD

Run a 5K!

The 5K is one of the most popular race lengths in the world. A 5k run is 5 kilometers long, which is the equivalent of 3.1 miles. Because the 5K is one of the shorter road races, it’s very popular among beginner runners who want to give racing a try as well as advanced runners who like to have short-term goals.

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5FRx

THINK

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today?

Let character be our loudest statement.

Wednesday November 24, 2021

Coop and Derek aren’t afraid of Burpees! They love them so much they’ll do them anywhere! 

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The Holiday schedule for this week will be as follows: Thursday we will run the “Utah Human Race 5K” the same way as last year, from the gym! Meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday!

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WOD

“TOSH.ROW”

Teams of 2
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

Barbell: (155/105)

*Score = Time it takes to complete the workout [Time Cap = 35 Minutes]

Workout Flow:
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)
. . .
P1 500 Meter Row + 5 Power Cleans (P2 Rests)
P2 500 Meter Row + 5 Power Cleans (P1 Rests)
. . .
P1 750 Meter Row + 7 Power Cleans (P2 Rests)
P2 750 Meter Row + 7 Power Cleans (P1 Rests)
. . .
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)

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5FRx

TRAIN

This week let’s put our attention on developing a “training” mindset.
The majority of our training sessions should be focused on improving for tomorrow, not about competing today.

It is important to shift our focus away from the leaderboard, competing with other athletes in class, and putting big pressure/expectations on “how we do” in each individual workout.

In order to improve, we need to step back and look at the big picture.