REMINDER

• Christmas Party is Monday December 16th at 5 pm!
• New month, means we need new goals on goal board. Monthly Focus is lifting (squat, press, deadlift, clean, snatch, etc). Come up with something centered around it.

I know you guys have probably already heard it last week, but we haven’t seen many goals on the goal board. We started doing monthly focus’s to help you guys come up with some goals. Also when I am able to see your goals, it helps me know what to program. If 10 people want to PR a back squat, it tells me I should probably throw in some back squats for the month.

So help me out, and yourself by writing down a goal. And then of course start working towards that goal! Movement quality, showing up on heavy days, actually putting focus on that movement when you come to CrossFit and not just going through the motions, all of that can help you get those goals you want!

So come up with a goal and write it down! And then of course get to work!

Some sumo deadlift high pulls on the menu today. The sumo deadlift high pull (SDHP) is an often overlooked movement in CrossFit programming. However, the movement pattern of the SDHP is invaluable for learning to transfer power from the hips and legs, through the upper body, and into the object being lifted with maximal efficiency. This skill is seen in many other sports applications such as rowing, throwing, and weightlifting. Additionally, with its large range of motion, significant contribution from most major muscle groups, and the potential for fast cycle time, the SDHP proves to be a very useful conditioning tool.

MONDAY 12.9.19

A. Accessory
5 sets:
10 DB Bench Press
10 DB/KB Bent Over Row (each arm)

B. “Singled Out”
8 AMRAP:
2 Sumo Deadlift High Pull, 2 Ring Dip
4 Sumo Deadlift High Pull, 4 Ring Dip
6 Sumo Deadlift High Pull, 6 Ring Dip
*Continue to add 2 reps until time runs out, how far can you get?
RX 95/65
RX+ 115/75

REMINDER

• Christmas Party is Monday December 16th at 5 pm!
• We have some new hoodies in. Try on and see what size you are, write it on the list, we will give you guys a week or so to get your size in before we do orders!
• New month, means we need new goals on goal board. Monthly Focus is lifting (squat, press, deadlift, clean, snatch, etc). Come up with something centered around it.

Spiced Maple Rosemary Paleo Mixed Nuts

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 10 servings

Ingredients

• 1/2 lb raw cashews
• 1/2 lb raw walnuts
• 1/2 lb raw almonds
• 2 tbsp coconut oil melted
• 3 tbsp maple syrup
• 2 tbsp rosemary chopped, plus more to taste
• 1/2 tsp cayenne pepper omit if you don’t want spicy
• 1 tsp sea salt plus more to taste

Instructions

• Preheat oven to 350 degrees F.
• In a large bowl, mix together cashews, walnuts, almonds, and melted coconut oil.
• Add the rest of the ingredients and mix well.
• Pour out the nuts onto a baking sheet and spread out evenly.
• Bake for 15-18 minutes until the nuts are golden and crisp.
• If needed, sprinkle with more salt and fresh rosemary while still warm.
• Cool for 15 minutes, then stir to break up the pieces. Enjoy!

Even though he might not actually workout at the gym, Happy Birthday to our little Reyes! Boy does a year go by fast! Being a parent is awesome!

It’s also Justin Rees’s Birthday on Saturday (7th). If you see him wish him a happy early birthday!

FRIDAY 12.6.19

A. 15 EMOM:
0-5 min) 3 Hang Power Snatch
6-10 min) 2 Hang Power Snatch
11-15 min) 1 Hang Power Snatch

B. “Shoulder Pads”
10 AMRAP:
5 Handstand Pushup, 5 Toes to Bar
10 Handstand Pushup, 10 Toes to bar
15/15, 20/20, etc
RX+ Strict Handstand Pushup

REMINDER

• Christmas Party is Monday December 16th at 5 pm!
• We have some new hoodies in. Try on and see what size you are, write it on the list, we will give you guys a week or so to get your size in before we do orders!
• New month, means we need new goals on goal board. Monthly Focus is lifting (squat, press, deadlift, clean, snatch, etc). Come up with something centered around it.
• Bring a Friend day is Thursday, all classes are free to try!

Help a friend out this holiday! Give them a jump start to the new year. So many people want to wait till the “1st of the year” thinking that it’s some magical time for some reason. Instead have them come in today! Get a month ahead of everyone else sitting on their couch. Hopefully we can see some new faces today!

THURSDAY 12.5.19

Bring a Friend Day
Teams of 3-4
A. “Steam Roller”
25 AMRAP:
10/7 Calorie Bike (15/12 AD)
10 DB Hang Power Clean (AHAP)
50′ Walking Lunge
RX+ DB OH Walking Lunge
*Partner completes full round before switching

REMINDER

• Christmas Party is Monday December 16th at 5 pm!
• We have some new hoodies in. Try on and see what size you are, write it on the list, we will give you guys a week or so to get your size in before we do orders!
• New month, means we need new goals on goal board. Monthly Focus is lifting (squat, press, deadlift, clean, snatch, etc). Come up with something centered around it.
• Bring a Friend day is Thursday, all classes are free to try!
• Gymnastics is Wednesday at 7 pm

Congrats Holly on being our Member of the Month!

Everyone knows about your awesome weight loss story, but lets hear some details! How much weight have you lost? What was the hardest lifestyle change you had to make?

Well, to really understand my story you need to know that I had ovarian cancer when I was 31 years of age and Grave’s Disease in my 40s.

Surviving a deadly cancer, I felt survivor’s guilt as so many others do not survive it. Having a total hysterectomy was a very difficult life change for me. I fought to keep a good attitude and struggled through the challenges of life as best I could. “Happy Holly,” that is what I called myself to keep going. In my 40s I was diagnosed with Grave’s disease and my thyroid was removed. The pounds piled on. I’ve always looked for the good in life and worked to be happy. As I gained weight, I would tell myself, “I’m grateful to be alive.”

The hardest lifestyle change I had to make was overcoming that self-defeating statement. While it seemed, I was showing gratitude for life, one day I realized it was an excuse for my self-pity. I had to figure what it would take to get the weight off and on November 26, 2018 I made a commitment to do it. There are many things that have contributed to my success but the commitment had to come first.

Since starting I have lost a total of 84 pounds!

Because of the recent weather change we have to ask, if you had to live year round in above 90 degree summer or below 32 degree winter, which one would you choose and why?

Below 32-degree winter. Winter is my favorite time of year. I love the snow and all the outdoor activities available for the lover of the great outdoors. And because I love a warm fire and hot chili on a cold December night.

If you were given a million dollars today, how would you spend it?

If I were given a million dollars today, I’d buy a new computer and put the rest away for special projects. I like to surprise people with gifts just because I can.

If you could make a rule for a day and everyone had to follow it, what would it be?

Choose to be kind.

If you were a super hero what power would you want and why?

The power to give laughter and happiness to others. Because life can be hard, laughter gets us through some tough spots. Happiness is the best power in the world. It’s really a choice, so maybe I’d choose the power to help others see they have the ability to be happy already.

What are some of your future goals?

1. Keep my body and mind sharp so I can enjoy life for 100 years.
2. Take my grandchildren on a backing trip.
3. Do more genealogy.

If you could be one actor for a day who would you be and why?

Shirley Temple. I’d love to be that happy little girl who brings so much joy to the world and allowing the distress of life to be forgotten for a time. My favorite movie with Shirley Temple is “The Little Colonel” and my favorite line is, “I had to do it!”

What is your best or favorite memory at CFU?

Chans saying, “Oh you can’t do that, then do squats, oh you can do a squat? Well, can you sit on a box?.”

It seems like the first few weeks of CrossFit I became an expert at box squats and finally moved up to wallball squats. Those first days are my favorite memories because everyone cheered and encouraged me to keep at it. And I chose happiness in the workout. I cried a lot from the sheer exhaustion of it but it was so good for me and worth every pulled muscle.

Top 3 Favorite Foods. 3-2-1 Go.

Taro
Pomegranate
Cabbage

If you were to open a restaurant, what feel would you go for?

Dutch Oven Hunter’s Cuisine

What do you do for fun/hobbies outside of CrossFit?

Hiking
Mountain Biking
Genealogy

What advice would you give to someone wanting to start CrossFit?

Don’t wait! Do it now! Let me show you how!

Thank you Holly for showing us how to be dedicated! Losing close to 100 pounds in a year doesn’t happen just by chance! It shows that you’re willing to work hard for what you want and we appreciate and enjoy seeing you enjoy the hard work paying off!

It’s Tara Hammer’s birthday! If you see Coach Tara wish her a happy one!

WEDNESDAY 12.4.19

Heavy Day!
A. 25:00 clock:
5 Strict Press
5 Deadlift
*Superset. Rest 2-3 min btwn sets. Goal is AT LEAST 5 sets
Build to a heavy 5 rep of each. Score is heaviest 5 of both (unbroken)

B. Accessory
5 sets:
10-15 GHD Situp
10-15 Ring Row

REMINDER

• Christmas Party is Monday December 16th at 5 pm!
• We have some new hoodies in. Try on and see what size you are, write it on the list, we will give you guys a week or so to get your size in before we do orders!
• New month, means we need new goals on goal board. Monthly Focus is lifting (squat, press, deadlift, clean, snatch, etc). Come up with something centered around it.
• Bring a Friend day is Thursday, all classes are free to try!
• Gymnastics is Wednesday at 7 pm

The moment everyone has been waiting for, the nutrition challenge winners. Like we stated at the start of the challenge, we will have 3 winners:
1- Measurement Improvements
2- Total Points
3- Best Overall Team

So the winners are:
1- Makayla Gubler (losing a total of 10 3/4 inches!)
2- Gifford Bott (total of 296 points)
3- Aaron Croft and Gifford Bott (totaled up 581 points and lost 18 1/4″ between both of them!

Congrats to everyone who participated. We lost a total of 86 inches as a group! I’d say that’s pretty decent if you ask me! One thing to keep in mind, the goal is to try and stick to something like this for our lifestyle. If in 2 weeks you’ve gained it all back then that is not what we’re looking for. We want lasting changes!

Just another reminder for you guys about our Hoodies. We will be sending them in this week, so if you want one or maybe know someone who’d like one, make sure you put a size on the paper so we can get them one!

TUESDAY 12.3.19

A. Gymnastic Strength
10 sets:
3 Weighted Ring Dip
5 Strict Toes to bar

B. “Street Walker”
5 rounds for time:
15 Kettlebell Swings 53/35
15 Box Jump 24/20
15 Wallball 20/14
*15 Min Cap

REMINDER

• Christmas Party is Monday December 16th at 5 pm!
• We have some new hoodies in. Try on and see what size you are, write it on the list, we will give you guys a week or so to get your size in before we do orders!
• New month, means we need new goals on goal board. Monthly Focus is lifting (squat, press, deadlift, clean, snatch, etc). Come up with something centered around it.
• Bring a Friend day is Thursday, all classes are free to try!
• Gymnastics is Wednesday at 7 pm

For those of you who are wondering because i’m sure I’ll get asked, we will be releasing the Nutrition Challenge winners on Tuesday’s post so stay tuned for the winners!

Bevel it or not, December is here. Time seemed to flow by this year. With it being a new month, that means we need some new goals on the goal board. Last month our gym focus was on gymnastics, this month our focus is on lifting (squat, press, deadlift, clean, snatch, etc). You will see some more barbell in workouts, nothing crazy but maybe 1-2 more days than what we normally do. You will also see some more lifting as well.

Now this doesn’t mean we will be lifting close to our 1 rep max every single day. You can still get stronger lifting lighter loads faster, as well as learning to move better. This works as good if not better than always going heavy. So we will have that be part of the focus as well. So make sure you come up with a good goal that supports lifting and then start working on it!

If you feel like you need some more lifting attention, we have Barbell club Monday’s at 4 pm and Saturday’s at 7 am. A whole hour dedicated to lifting, technique, positions, etc. Great for those of you that want more than what we just do in class.

Now, lets get after it this month. Keep in mind most people start talking about how they’re going to make changes come Jan 1st. Great time to get a month ahead of everybody and start today! Don’t be like everyone else, be better!

MONDAY 12.2.19

A. “Callused Hands”
20 AMRAP:
5 Power Clean 185/125
10 Pullup
20 Burpees Over Bar
RX+ 225/145 & Chest to Bar Pullups

REMINDER

• Holiday Schedule: Thursday (28th) open gym from 6-9 am. Friday (29th) open gym from 7-10 am.
• Christmas Party is Monday December 16th at 5 pm!
• We have some new hoodies in. Try on and see what size you are, write it on the list, we will give you guys a week or so to get your size in before we do orders!

Just reminding you all that today we are doing the 12 days of Thankfulness. This workout is a pretty long one, so please try and show up on time and ready to go! Especially if you have to leave right on time, we will only have about 15 minutes to get warmed up for this so show up on time!

We will also have a cap on this workout. If you want to go past the cap, that is fine but try and stay out of the next classes way that’s getting ready to hit the workout. Other than that hopefully we get some PR’s!

Keep in mind this one doesn’t get bad until round 6 or 7 so pace yourself! So many go out way to hot and then start dying when they still have quite a few rounds left over! They add up really quickly so be aware of that!

Also remember we will have open gym on Thursday from 6-9 am and also on Friday from 7-10 am. We will have 10+ workouts you can choose from for both days so don’t stress, should be something for everyone to do!

WEDNESDAY 11.27.19

A. “12 Days of Thankfulness”
1- 100m Row or 10/8 Calorie Bike
2- Power Clean 135/95
3- Ring Dip
4- DB Snatch (Each Arm)
5- Burpee
6- Toes to Bar
7- Pushup
8- Box Jump 24/20
9- Kettlebell Swings 70/53
10- Pullup
11- Front Squat 135/95
12- Shoulder to OH 135/95
*45 Min Cap
**11/21/18 Retest

REMINDER

• Holiday Schedule: Thursday (28th) open gym from 6-9 am. Friday (29th) open gym from 7-10 am.
• Christmas Party is Monday December 16th at 5 pm!
• We have some new hoodies in. Try on and see what size you are, write it on the list, we will give you guys a week or so to get your size in before we do orders!

HOW TO ATTACK THANKSGIVING AND NOT FEEL LIKE THE BLOB!!

For a holiday that is based around family and eating, it is easy to let our nutrition knowledge take a back seat and we set a 24 hour AMCAP (As Many Calories As Possible).  The following article gives us some tips to allow us to still enjoy the food!! You can see the full article from The Box magazine here

There’s no place like home for the holidays.

These words ring true, but they can be problematic if you are heading to a family event during the Thanksgiving season with a lot of food and a lot of temptations. 

So, what do you do? Do you just pack it in, put on your holiday “eating pants” and just dig in? Do you try to eat a couple of veggies, some nice organic turkey and then stare longingly as everyone else hammers down pumpkin pie and other desserts?

There can be a balance. You don’t have to just chalk this time up to a total nutritional loss.

I was able to talk over some tips and strategies with Jenni Gardner, a fitness nutrition specialist with the International Sports Science Association, for grinding out an eating “game plan” before you sit down to the Thanksgiving Day table.

Its holiday time and people are heading to family gatherings with large assortments of foods. What are some tips for those of us who are trying to keep our diets clean during this time?

Make sure you eat sensibly in the days leading up to and before the big family dinner. On Thanksgiving Day, don’t fast the entire day just so you can gorge yourself on one huge meal. You will be less apt to cruise and graze on appetizers during the social hour and more likely to push away from the table before you become uncomfortable.

Bring a dish that you can eat. Sometimes, families don’t always remember that “Johnny doesn’t do bread anymore” or perhaps don’t even know where to begin in providing healthy alternatives especially for you. Offer to bring a side dish or appetizer that you know is compatible with your nutrition philosophy. At the very least, you’ll be able to eat something.

When filling your plate at the Thanksgiving table, what would be your strategy?

Believe me, I’ve overdone food lots of times, and for me, it doesn’t lead to happiness. Protein and fat first, veggies next. Fat and protein turn on production of the hormones for satiety — carbohydrates don’t. In fact, the higher the sugar content of a food, the more we tend to eat. Make the animal protein and fat the focus, fill in the edges with colorful carbs.

Skip the bread and gravy. Traditionally made, these “foods” are high in processed carbs, and wheat is a known gut irritant. Along with the brain fog, bloating, headaches and possible digestive issues it causes, it’s just not worth space on my plate, especially when there is butter available.

Taste a little of your favorites. Just don’t make the not-so-clean stuff your main focus. Listen to your body and push away when you start to feel full. Your body will thank you for not mistreating it. If you have been eating correctly before the holidays, you shouldn’t be ravenously hungry nor mentally deprived. Stopping before you cross the line shouldn’t be a problem.

These are great tips and plans for getting through the Thanksgiving season without scrapping your diet and training while still being able to enjoy yourself around friends and family.

Part of our job as members of the community of CrossFit is to promote the sport. There’s a balance between talking to others about why you look so great (because of training and diet) and being the “weirdo” when you load your plate. I think in this case you can have your cake (or pie) and eat it too — just do it sensibly.

TUESDAY 11.26.19

A. Back Rack Reverse Lunge
10-10-10-10-10
*5 R/5 L

B. “Forcing Me”
3 rounds:
500m Row
Rest 2:00
40/30 Calorie Bike
Rest 2:00
*25 Min Cap
**Score is total time minus 10 minutes of resting

REMINDER

• Holiday Schedule: Thursday (28th) open gym from 6-9 am. Friday (29th) open gym from 7-10 am.
• Christmas Party is Monday December 16th at 5 pm!
• We have some new hoodies in. Try on and see what size you are, write it on the list, we will give you guys a week or so to get your size in before we do orders!

The challenge is officially over! Make sure by this week you have done your body fat if you did it the first go around and also take your pictures and measurements. If you want a chance to win, we will need measurements, pictures sent it for sure.

To those of you who did the bodyfat test, keep your papers at the gym. We will be able to look at them and see the improvements. We will need this data to help determine winners as well so leave them there, put them in the white cabinet and we’ll take a look at them.

As some of you said last time you did the bodyfat test. He must have recalculated it. It is now the normal weight. So for those of you that originally did it and you weighed 200#, it said you weighed 190#. It is now back to normal. This might alter your body weight a little as well as your body fat percentage (by 1-2% at max). Just keep in mind if last time you measure you weighed 190# and now you weigh 195# you’ve lost 5#. Just take your first weight and add 10# to it and that was your weight the first go around. Sorry about the mix up but Matt has seemed to fix it from last time so just be aware!

Keep in mind that even though the challenge is over, this doesn’t mean you forget everything you worked for and start eating crap all over again. Take the things you’ve learned and keep eating well. Keep in mind the whole point of Paleo is to take away all things people tend to not do well with. So if you’ve been craving milk, add it back in slowly and see how you feel. Add 1 item at a time for a week or so before adding in another one. Be smart about it and see how your body feels. If you add back in milk and you don’t feel good with it, it’s probably a sign you shouldn’t be eating ALL THE TIME. Small doses is okay but non stop might not be the best. Just some things to keep in mind!

MONDAY 11.25.19

A. Gymnastic Strength
5 sets:
5-10 Strict Handstand Pushups
*Hardest option possible

B. “Angie”
For time:
100 Pullups
100 Pushup
100 Abmat Situps
100 Air Squats
*30 Min Cap
8/31/18 Retest

REMINDER

• It’s a new month. Our monthly focus is on gymnastic strength. Come up with a goal that is centered around gymnastic work!
• Holiday Schedule: Thursday (28th) open gym from 6-9 am. Friday (29th) open gym from 7-10 am.
• Christmas Party is Monday December 16th at 5 pm!
• Last week of the Nutrition Challenge! Pictures, measurements, bodyfat test will all be due next week!
• We have some new hoodies in. Try on and see what size you are, write it on the list, we will give you guys a week or so to get your size in before we do orders!

Bacon & Chive Paleo Muffins

Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Servings: 6 muffins

Ingredients

• 3 slices thick-cut bacon
• 3 tbsp coconut oil or butter, melted
• 1/4 cup + 1 tbsp coconut milk
• 1 tbsp lemon juice
• 5 eggs
• 1/2 cup coconut flour
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1/4 cup minced chives + more, for garnish

Instructions

• Preheat oven to 350 degrees F.
• Heat a skillet over medium heat.
• Cook the bacon slices in the skillet until crisp.
• Drain the grease, cool the slices, then break into crumbles. Set aside.
• Grease a muffin tin with coconut oil or line with muffin tin papers.
• In a large bowl, whisk together coconut oil or butter, coconut milk, lemon juice, and eggs until well mixed.
• In a separate bowl, stir together coconut flour, garlic powder, onion powder, baking powder, and salt.
• Pour the dry mixture into the wet mixture, and stir just until mixed.
• Fold in bacon and chopped chives.
• Pour the batter evenly into the muffin tin.
• Sprinkle and gently press in more chive slices on top of the muffins.
• Bake for 25-30 minutes, until a toothpick inserted in center comes out clean.
• Cool for 10 minutes before serving.

FRIDAY 11.22.19

A. Accessory
3-5 sets:
100′ Single Arm Farmer Carry (each arm)
100′ Single Arm OH Carry (each arm)
:30-:45 Hollow Hold

B. “Realize”
7 AMRAP:
1 DB Box Step Over, 2 Chest to Bar Pullups
2 DB Box Step Over, 4 Chest to Bar Pullups
3 DB Box Step Over, 6 Chest to Bar Pullups
*Continue to add (1) DB Box step over and (2) Chest to bar pullups each round until time runs out. How far can you get?
50/35 each hand, 24/20″