When you see it’s HEAVY DAY!

REMINDER
Open workout 20.3 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!
This weeks food is Cinnamon Rolls! Sign up for food and come hang out on Saturday!
There will be no PM classes for Halloween! Enjoy the Holiday!
We encourage everyone doing the Open on Saturday to dress up in a costume! Bonus points will be added to those doing the nutrition challenge!

Heavy day is here, the shoulders are beat up a little bit so we’re going to give them a break. As always we want each set to be heavy here, if a PR is there, go for it! If not just lift some heavy weights here!

Remember to rest 2-3 minutes between your sets to make sure we can continue to go heavy.

And a little squat prep video, if you have a question, the answer it always to squat!

WEDNESDAY 10.23.19

Heavy Day!
A. Back Squat
3-3-3-3-3

B. 3-4 sets:
20 DB Walking Lunge Step
20-30 Banded Pull Aparts (palms up)
*DB AHAP, at sides

Thank goodness thruster’s are done with!

REMINDER
Open workout 20.3 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!
This weeks food is Cinnamon Rolls! Sign up for food and come hang out on Saturday!
There will be no PM classes for Halloween! Enjoy the Holiday!
We encourage everyone doing the Open on Saturday to dress up in a costume! Bonus points will be added to those doing the nutrition challenge!

With the Open going on around this time sadly we won’t be able to have our Halloween Throwdown like we did last year. We do, however, want people to still dress up! We encourage everyone to dress up this Saturday for the Open!

Since Halloween is happening in a week and a half it only seemed right to do! If you are doing the Nutrition Challenge you will also get some bonus points for dressing up and working out!

But above all else it will make it fun! Nice to not be so serious for an open workout! So dress up in something! Maybe get with a group and match together (superheroes, couples, etc) have fun with it!

Hopefully you guys have some good outfits and hopefully quite a few of you dress up!

TUESDAY 10.22.19

A. “Kick Myself”
4 rounds for time:
10 DB Deadlift (AHAP)
10 Burpee Over DB
10 DB Hang Power Clean
10 Handstand Pushup
*13 Min Cap

B. Accessory
10-9-8..2-1:
DB Row Right Arm
DB Row Left Arm
Strict Pullup
*DB AHAP

That redo feel….

REMINDER
Open workout 20.3 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!
This weeks food is Cinnamon Rolls! Sign up for food and come hang out on Saturday!
There will be no PM classes for Halloween! Enjoy the Holiday!
We encourage everyone doing the Open on Saturday to dress up in a costume! Bonus points will be added to those doing the nutrition challenge!

To redo or not? That is the question. Unlike last week, this workout wasn’t nearly as bad. And with the movements being so small people tend to get out too fast on their pace.

If you are considering redoing ask yourself a couple questions. Would you change something? Maybe slower pace, break up reps sooner, maybe stick to a round every 1:15 or 1:30? Did you struggle with a movement? Double unders is usually the suspect? If you said yes to any of these then maybe a redo is a good idea.

If on the other hand, you wanted to redo but your idea is to just “go faster” that usually never works. If you are happy with your score then awesome! Make sure you submit them, don’t forget or all the effort for no reason!

And why not watch some fit people destroy the workout? Even though the buttery bro’s can be a little too much sometimes!

MONDAY 10.21.19

A. “Clean Engine”
20 AMRAP:
50 Calorie Row
50 Box Jump Over 24/20
50 Ring Dip

OR…
20.2

Hope week 1 for everyone doing the nutrition challenge is so far a success! Rely on your partner to keep you accountable and hold you strong!

Also keep in mind that if you come on Saturday for the open, you’re allowed to eat whatever you want! So that should give you an even better reason to want to show up, nothing better than some delicious food! Hope to see you here tomorrow! 1st heat starts at 8 am!

REMINDER
Open workout 20.2 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!

EASY SUNDAY BEEF STEW

Easy Sunday Beef Stew is one of those happy kitchen accidents that turn out to be favorite tried-and-true recipes.

So many people ask me, “Steph, what do you and Z eat on a daily basis?”

Sometimes, it’s all I can do to fry up some ground beef, chuck on some random spice blend, and serve it with slices of raw vegetables.

Other times, it’s the recipes you see here on the blog. In other words, we eat what I write about. Simple. And Easy Sunday Beef Stew is no exception.

I often meal prep on the weekend, and I started making this stew on Sunday afternoons, hence the name. It sorta stuck.

Can You Make Beef Stew in a Crock Pot?

It may sound like a great winter-time recipe, but believe it or not, this one is a favorite of mine in warm weather. That’s because it makes use of the Instant Pot.

I haven’t come up with an official slow cooker adaptation for this recipe yet, but you’d probably be fine if you do the following:

• Increase the bone broth to 2 cups.
• Increase the cooking time to 5-6 hours on low.

How to Make Beef Stew in the Instant Pot

So, back to the Instant Pot. It’s perfect for summer cooking because it doesn’t heat up the kitchen like the oven does. We have a fabulous antique oven from the 40s – Big Betty, I call her – that’s a total workhorse…

…but she also makes the whole house about a bajillion degrees in the warmer months when she’s running.

The Instant Pot is a savior, too, for getting a hearty dinner like this on the table in 30 minutes of cooking time. Or, you can set it before you leave for work and let it cook. It’ll keep warm for up to 9 hours.

Easy Sunday Beef Stew really is easy. Promise.

It’s one of those recipes that came about by chance: I had stew beef on hand but no idea what I was gonna do with it. After a quick rummage around the fridge and pantry, this is what resulted.

The stew beef gets so tender in the Instant Pot, and the root veggies – carrots and parsnips – give it a hearty feel. I cut the veggies into big chunks so they don’t get mushy.

How to Modify this Beef Stew Recipe

Can’t find parsnips? Or don’t like them? (You’re weird. j/k) You could use white potatoes, turnip, or sweet potatoes instead.

If you wanna get fancy, you could brown the meat first, but honestly, most of the time I don’t bother. It still comes out delish.

Diced tomatoes give the broth some depth of flavor along with smoked paprika and rosemary. I use dried because I usually have that on hand. (For some reason, rosemary is one herb I can’t seem to keep alive in my herb garden!)

Can You Freeze Beef Stew?

The other great part about my Easy Sunday Beef Stew recipe is that it freezes really well. If you’re stockpiling your freezer reserves, this one works great.

It also makes a great food-gift for new parents, folks recovering from surgery, etc…

…because sometimes the kindest thing is to provide someone with a hot, hearty meal.

Grab a buddy, come hit up a workout!

REMINDER
Open workout 20.2 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!
Thursday is Bring a Friend Day. All classes are free to try!

We’d love to see some new faces in the gym today! Grab some buddies and bring them along for some fitness! You guys already know any fitness level is welcome, we can scale as needed so everyone gets a good workout!

Tip of the week below. Might be a hair long but I tried to make it quick. A good way to look at how you’re approaching your capacity and how it relates to pain. Just another way to look at how you approach the day and a way to avoid injuries or to think about what you can improve!

Happy birthday Hilary Thomson! If you see her wish her a happy one!

THURSDAY 10.17.19

Bring A Friend Day
A. “Lion’s Mane”
For time:
1000m Row
50 Kettlebell Swing 53/35
30 Box Jump 30/24
*5/25/17 Retest
**12 Min Cap

5.25.17 whiteboard

B. Accessory
Accumulate:
2:00 L-sit
*Every break 10 weighted russian twists (L+R= 1 rep)

Joe

REMINDER
Open workout 20.2 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!
Thursday is Bring a Friend Day. All classes are free to try!
No gymnastics classes until the open is over!

Just reminding you all that there is no gymnastic class tonight. With the open going on it’s just too hard to know what to program and to not ruin you guys for the open workout! We’ll have class come back after the open is over.

So I know this video is really CrossFit or anything like that, but this is just too insane not to post. We tend to be amazed by people who are really good at fitness in the CrossFit world, but things outside of this world of CrossFit is always amazing. For example seeing a strongman deadlift like over 1,000 pounds is mind blowing once you know how much you deadlift and how hard it felt. Seeing an olympic athlete MUSCLE SNATCH 308 pounds when you know how hard it is to snatch 135 is insane. This video is also one of the most insane things around.

This dude ran a sub 2 hour marathon. 26.2 miles in under 2 hours. Sounds insane right? Think of it this way. That’s a 4:35 mile time. Or look at it this way, 14:13 5k, repeated 8 1/2 times! That’s a sub 1:10 400m run, and sub 35 second 200m run. That is straight up insane.

WEDNESDAY 10.16.19

A. Push Press
Find a 1 rep max in 15 minutes

B. “High Tide”
21-15-9:
Push Press 95/65
Toes to Bar
RX+ 115/75
*10 Min Cap

Squat time!

REMINDER
Open workout 20.2 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!
Thursday is Bring a Friend Day. All classes are free to try!
No gymnastics classes until the open is over!

Today we go heavy, the tip video below has some good stuff, and it’s only 4 minutes long so it’s worth the watch. Most people tend to do 1 of these things wrong if not more than 1.

Most people think when they go heavy that we want form to go by the wayside. Not he case. Keep in mind there are days when you will feel good and days when you won’t. When you feel good, and you want to PR or attempt a PR then go for it. If the form slips a little bit that’s okay, as long as we’re fighting for good positions.

Some days, however, you won’t feel good. The bar will feel heavy or just won’t be crisp. 100# feels like 1000# and that’s okay. On those days we work on moving well. You will still get the benefits of a heavy day even if it’s not he heaviest weight you’ve ever lifted. Nutrition, sleep, stress, etc can all play a role on how the weight will feel and your CNS. So if you’re trying to go heavy, you will get stronger. If it’s not he heaviest weight you’ve done, then focus on moving well. If you lift 90% of your 1 rep max, and you move better than you did 3 months ago, that is improvement. You don’t always have to add weight to the bar to get stronger. Moving better with heavier loads will also get you stronger. You don’t need to look for any magic secrets to getting stronger. Lift heavy loads, move well while it’s heavy and you will get stronger. That simple!

TUESDAY 10.15.19

Heavy Day!
A. Front Squat
3-2-1-3-2-1-3-2-1
*Wave loading

B. 2 rounds
2 AMRAP:
Max reps @ 60% of 1 rep max
*Rest 3:00 btwn rounds

Jared

REMINDER
It’s a new month, we need new goals on the goal board
CrossFit Open is starting Oct. 10th. Sign up here!
Open workout 20.2 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!
Thursday is Bring a Friend Day. All classes are free to try!

Today is day 1 of the nutrition challenge! Make sure this week you get your measurements done, pictures taken, body fat test done (if you want to) and start keeping track of your points. If you want to do the challenge but don’t have a partner yet, don’t worry! We can find you one! If you wanted to do the inbody test, Matt will have it at the gym tomorrow morning for the 5:30am class. He will also be leaving it there for a couple of days so you can talk with us and get a meeting time so we can get you guys set up on it. Cost for the inbody is: 35$ for 1 time, 60$ for before and after.

If you have any questions about the nutrition challenge, read the link below, this should help you know what all too eat, how to keep track of points and all that stuff. We will have score sheets for you guys to keep at the gym, as well as have a facebook group to communicate and all that jazz. if you have any questions that isn’t answered in the link, please let us know.

All the info click here!

If you are redoing, or missed out for the open workout and are doing it on Monday please let us know. We will also ask in the facebook group but let us know what time you plan on doing it so we can have some judges there. Remember you have to submit the score by 6pm on Monday night.

For those of you that did the open workout, make sure you submit your scores. Stop what you are doing and do it right now so you don’t forget.

Hopefully you guys are ready for the next 6 weeks, remember it’s a challenge, so it should be hard, but the hard is what gets us those results. We’re doing this to get out of the funk you feel that you’re in, so don’t be mad or angry when it gets tough, this is part of the process. Good luck!

MONDAY 10.14.19

A. Gymnastic Strength
Accumulate:
15-20 Muscle Ups (bar or ring)
30-40 Ring Dip (strict or kip)

B. “No Worries”
15 AMRAP:
20 Chest to Bar Pullups
30 Alternating DB Snatch (AHAP)
40 Hand Release Pushups
…OR….

19.1

Joni and Reyes

REMINDER
It’s a new month, we need new goals on the goal board
CrossFit Open is starting Oct. 10th. Sign up here!
Nutrition Challenge starts October 14th. All the info click here!
Diaper WOD for Taylor Hoffman will be Saturday at 8 am!
Open workout 20.1 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!

I know you guys already know but Saturday is when we will be doing the Open workouts! Sign up for a heat time and for food!

Also once again you will be able to do it on Monday as well, just like we have in years past! Today will be more of a recovery/flow day. Yes you will get a good sweat going, but this shouldn’t leave you sore at all. If you’re worried about wasting all your energy because you’re doing the workout tomorrow then just come in and move today. Don’t kill yourself. Go like 80% effort and get a good sweat. I can promise that you will feel better both today and for the workout tomorrow than just sitting at home and not working out! So come in and hit this workout!

Diaper WOD for Taylor is on Saturday! Bring some diapers/wipes if you can! Hope to see all of you guys there!

FRIDAY 10.11.19

A. “Trying To Leave”
5 rounds
2:00 Calorie Row
Rest 1:00 between rounds
Rest 5:00
5 rounds:
2:00 Calorie Bike
Rest 1:00 between rounds
*Score is total calories combined
**35 minutes total

Colten

REMINDER
It’s a new month, we need new goals on the goal board
CrossFit Open is starting Oct. 10th. Sign up here!
Nutrition Challenge starts October 14th. All the info click here!
Diaper WOD for Taylor Hoffman will be Saturday at 8 am!
Open workout 20.1 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!

By 6:00pm tonight most of you will be a bit nervous to see what is in store from Dave Castro! I will be too, but it will still be a good time! Hopefully you’re signed up, if not make sure you do and sign up for a heat time and for some foot on Saturday!

I’ll just keep reminding you guys that we are doing the open workouts now on SATURDAY MORNINGS and not Friday nights. If you cannot make it Saturday you can do it on Monday but I would try and make it Saturday! It’s always a good time!

Today we mix it up a bit. We don’t do this movement often, because so many seem to struggle with it, maybe that’s why we should throw it in a bit more! We are all comfortable with toes to bar, but not so much with knees to elbows. Like it says in the video below, you have to go through a knees to elbows in order to do toes to bar.

But still people tend to miss actually touching their knees to their elbows. They get their knees up there, but it might hit their armpits or triceps more so than their actually elbows. Our challenge for you today is to actually get those knees to your elbows! If not don’t count that rep! Let’s see how legit we can be!

THURSDAY 10.10.19

A. Accessory
4-5 sets:
:30 Ring Support
15 Barbell Curls
30 Banded Tricep Extensions

B. “Disguise”
10 rounds for time:
5 Knees to Elbows
6 Box Jump 24/20
7 Kettlebell Swing 70/53
*12 Min Cap