REMINDER

• Monthly Challenge is Planking as long as possible everyday! Longest male and female will get a prize!
• It’s a new month, we need goals on the goal board! Be thinking! Based around Nutrition!
• Make sure if you are hitting any new PR’s you’re writing them on the PR board!
• Our Kaysville Location Grand Opening is THIS Saturday from 8:30-11:00 am. Workout starts at 9 am. Come stop in for some free breakfast food if you can!

Today’s workout is inspired by a hero workout called JT. We spiced it up a little bit with making it a ascending rep scheme, but it’s Monday so we should be feeling fresh right :).

Video below is what normal JT is like. Just showing it to show you that even the elite athletes have to break up the reps early and often. Why you ask? Because it’s 3 pressing movements, and fatigue will set in quickly! So break it up early, and be ready for the hardest pushups you’ve even done in your life!

MONDAY 1.27.20

A. Gymnastic Strength
1-2 sets:
5-4-3-2-1 Strict Toes to Bar
15-12-9-6-3 Weighted Hip Extension
30-24-18-12-6 L-sit Hold (seconds)

B. “Climbing JT”
10 AMRAP:
1 Handstand Pushup, 1 Ring Dip, 1 Pushup
2/2/2, 3/3/3, 4/4/4, 5/5/5, etc
RX+ Strict Handstand Pushup and Strict Ring Dip

REMINDER

• Monthly Challenge is Planking as long as possible everyday! Longest male and female will get a prize!
• It’s a new month, we need goals on the goal board! Be thinking! Based around Nutrition!
• Make sure if you are hitting any new PR’s you’re writing them on the PR board!

Sorry about the late post! Thought I did one already but my bad!

Blueberry Breakfast Meatballs

• 1 large sweet potato, peeled
• 2 lbs Force of Nature ground pork
• 1 1/2 cup finely chopped kale
• 1 tbsp maple syrup
• 1 1/2 tsp salt
• 1 1/2 tsp fresh chopped thyme (3/4 tsp dried)
• 1 1/2 tsp fresh chopped sage (3/4 tsp dried)
• 2/3 cup blueberries

1. Preheat oven to 400. Line rimmed baking sheet with payment paper and set aside.
2. Grate sweet potato until enough to equal 1 1/2 cups.
3. In bowl of stand mixer add sweet potato, pork, kale, maple syrup, salt, thyme and sage. Mix until fully combine. Lastly, add blueberries and mix carefully not to smoosh them.
4. Using a cookie scoop, shape each scoop into a ball and place on lined baking sheet.
5. Bake for 20 mins until golden. Let cool 5 mins before serving.

FRIDAY 1.24.20

A. Gymnastic Test
Max Rep Strict Handstand Pushup
*Once maxes are done, continue until you have completed 40-50 reps
**4/10/19 Retest

B. “Hop Along”
For time:
120 Double Unders
40 Ring Dip
120 Double Unders
40 Toes to Bar
*15 Min Cap

REMINDER

• Monthly Challenge is Planking as long as possible everyday! Longest male and female will get a prize!
• It’s a new month, we need goals on the goal board! Be thinking! Based around Nutrition!
• Make sure if you are hitting any new PR’s you’re writing them on the PR board!

It’s Thursday, I’m feeling a bit of nostalgia, so throwing it back to my first year of finding out what CrossFit is and the first time watching the CrossFit Games. This will probably always be my most favorite year of the games!

THURSDAY 1.23.20

A. Accessory
5 sets:
100′ Sandbag Carry (AHAP)
10 Crossbody Single Leg RDL (each side)

B. “My Bad”
3 rounds for time:
7 Deadlift 315/215
14 Burpees Over Bar
*10 Min Cap

REMINDER

• Monthly Challenge is Planking as long as possible everyday! Longest male and female will get a prize!
• It’s a new month, we need goals on the goal board! Be thinking! Based around Nutrition!
• Make sure if you are hitting any new PR’s you’re writing them on the PR board!

Today’s workout is a great day to practice on the technique of the snatch while under fatigue. This is what CrossFit loves to do, so a great way to work on a practice it.

If you’re feeling out of it and building is becoming a mess, then drop the weight down, heck even do 5 reps or so and just work on your form, moving better is a sign of progress, not just always lifting heavier.

WEDNESDAY 1.22.20

A. “Guide You”
Every 3 min for 5 rounds:
15/12 Calorie Bike
3 Hang Power Snatch (building)
RX+ 20/15 Calories

B. Accessory
3-4 sets:
6-8 DB High Pull (each arm)
6-8 Bottoms Up Press (each arm)
12-15 Bent Over DB Lateral Raise

REMINDER

• Monthly Challenge is Planking as long as possible everyday! Longest male and female will get a prize!
• It’s a new month, we need goals on the goal board! Be thinking! Based around Nutrition!
• Make sure if you are hitting any new PR’s you’re writing them on the PR board!

Today we get a little spin on the traditional workout “Cindy”. This one isn’t as boring as the normal 5-10-15. Adds a little spice to it, and also if you can complete 20 rounds of Cindy then your goal today should be finishing all of this, since the reps are the exact same.

This was a challenge for .com way back in like 2014, and crazy enough they said if anyone could post an under 20 minute time, keeping ALL reps unbroken, they’d get 500$. Spealler did it, but they denied his video cause they said he wormed some pushups, how lame is that!

TUESDAY 1.21.20

A. “Cindy XXX”
20 AMRAP:
10-15-20-25-30 Pullups
20-30-40-50-60 Pushups
30-45-60-75-90 Air squats
*2/6/18 Retest

B. Accessory
Tabata Abmat Situp
Rest 2:00
Tabata Russian Twist 10/5
*Score is total reps

REMINDER

• Monthly Challenge is Planking as long as possible everyday! Longest male and female will get a prize!
• It’s a new month, we need goals on the goal board! Be thinking! Based around Nutrition!
• Make sure if you are hitting any new PR’s you’re writing them on the PR board!

Congrats Kacey on being CFU’s member of the month!

What was your first day of CrossFit like? Do you remember the workout?

I don’t remember the workout, but I am certain we did a million burpees! I do remember it was really hard and I didn’t know if I would survive.  I remember being sore for weeks!! I do love the majority of the workouts now, and I love the coaches and the environment in the gym!

What is your favorite cheat meal?

My favorite cheat meal is Taggarts Pot Roast

If you could visit anywhere in the world for a day, with instant travel time, where would you want to go (and do)?

I would go to Kauai Hawaii and swim, surf, snorkle and paddle board in the ocean.

If you could go to any concert, go backstage, and party all night with any artist (dead or alive) which one would you go to?

I would take my daughters and go to Taylor Swift

Who is your hero, and why?

My hero is my grandma Betty Heiner. She was the most kind and loving person I knew. She was always helping people and was known for her pure heart and generosity. She would help strangers, and neighbors, and anyone in need. She always made you feel like you were the most important person and I always thought I was her favorite grandchild, until she passed away and the cousins all talked and come to find out, everyone thought the same thing.  She made everyone feel like they were the most important and the most loved. I want to be like her when I grow up.

If you could go on “America’s Got Talent”, what would you showcase?

I would probably showcase my golfing skills. I don’t have a lot of amazing skills, but I am pretty good at golf.

If you could only have one meal for the rest of your life, what would it be?

Salmon Salad with Balsamic Dressing

If we played a theme song for every member as they walked into the gym, what would yours be?

“Highest in the Room”  by: Travis Scott

You’re a new addition to the crayon box. What color would you be and why?

I would be yellow. It is one of my favorite colors, but I mostly love everything it represents. Happiness, summer,  warmth, fun, friendship!

What’s the first CD you ever bought?

I am so old that my first CD was actually a cassette tape. It was one of those subscriptions where you get like 10 for 1 cent and then you have to buy so many at regular price. Some of them included Def Leopard, Whitney Houston, Madonna

What’s your favorite season and why?

My favorite season is Summer! I love the sunshine and warm weather. I love being able to go outside and do a wide variety of activities.

Thanks Kacey for showing up and willing to put in the work!

Saturday was Ben Saunders’ birthday, Monday is Bradi Saunders and Tammy Crowther. If you see any of them wish them a happy one!

MONDAY 1.20.20

A. Push Press
3-3-3-3-3
*In between each set do 10 DB row (each arm)
**7/16/19 Retest

B. “Mini Macho Man”
5 rounds for max reps
1:00 on/ 1:00 off. Pick up where you left off
3 Power Clean 135/95
3 Front Squat
3 Shoulder to OH
RX+ Add 10/5# each round.
135/95, 145/100, 155/105, etc…

REMINDER

• Monthly Challenge is Planking as long as possible everyday! Longest male and female will get a prize!
• It’s a new month, we need goals on the goal board! Be thinking! Based around Nutrition!
• Make sure if you are hitting any new PR’s you’re writing them on the PR board!

Just a reminder, with this being retest month, any PR’s put them on that PR board! That’s why we retest! So be proud of the improvements!

Here is day 2 of the Mayhem Classic competition, since we posted day 1 a few days ago, maybe you cared to watch some more fit people do workouts, or maybe you don’t, who knows.

Great demo video of today’s workout as well as talking about some tips and points of performance. Granted we won’t be doing kipping pullups, but we can still strive to be close to the same numbers!!

FRIDAY 1.17.20

A. “Strict Lynne”
5 rounds for reps:
Max Bodyweight Bench Press
Max Strict Pullups
*Rest 3:00 between rounds
**7/27/18 Retest

REMINDER

• Monthly Challenge is Planking as long as possible everyday! Longest male and female will get a prize!
• It’s a new month, we need goals on the goal board! Be thinking! Based around Nutrition!
• Bring a Friend Day is Thursday. All classes are free to try!

We all know what today is, so don’t be lame and not bring someone to class! Grab some friends, even if they’ve been here a time or two before. Bring some people and come show them how fit you really are 🙂

Today is Kaley Porter’s birthday! If you see her Thursday wish her a happy one!

THURSDAY 1.16.20

Bring a Friend Day
Teams of 2
A. “Just Too Good”
For time:
50-40-30-20-10:
Alternating DB Snatch 50/35+
Calorie Bike
DB Box Step Up 24/20, 50/35+
*25 Min Cap
**Women do 40-30-20-10-5 Calories

REMINDER

• Monthly Challenge is Planking as long as possible everyday! Longest male and female will get a prize!
• It’s a new month, we need goals on the goal board! Be thinking! Based around Nutrition!
• Bring a Friend Day is Thursday. All classes are free to try!
• Gymnastic Class is Wednesday at 7 pm!

CrossFit Mayhem, probably the most famous town if you want to be elite in CrossFit, just held the first sanctional of the year. Maybe you watched, maybe you didn’t, heck maybe you don’t even care.

But on the chance that you do care, or you’re bored and thinking to yourself, “why not, I’ll watch some fit people”, then you can click on the video and watch some pretty fit people throw down. And plus the workouts look pretty legit, and of course the CrossFit Mayhem Gym is insanely huge to actually be able to hold a sanctional, crazy.

WEDNESDAY 1.15.20

“D.T.-ISH”
A. 4 AMRAP:
3 rounds:
12 Deadlift 95/65
9 Hang Power Clean
6 Shoulder to OH
With remainder of time max Calorie Row
**Rest 4 min**
B. 4 AMRAP:
2 rounds:
12 Deadlift 135/95
9 Hang Power Clean
6 Shoulder to OH
With remainder of time max Calorie Row
**Rest 4 min**
C. 4 AMRAP:
1 round:
12 Deadlift 155/105
9 Hang Power Clean
6 Shoulder to OH
With remainder of time max Calorie Row
RX+: 135/95, 155/105, 185/125
1/8/18 Retest

REMINDER

• Monthly Challenge is Planking as long as possible everyday! Longest male and female will get a prize!
• It’s a new month, we need goals on the goal board! Be thinking! Based around Nutrition!
• Bring a Friend Day is Thursday. All classes are free to try!
• Gymnastic Class is Wednesday at 7 pm!

Great article. Always a great reminder that the goal is LIFELONG fitness. And in order for it to be lifelong, we have to focus on nutrition and get that dialed in!

“I’m Working out but Can’t Lose Weight” by Kai Rainey

You’re getting the hang of this CrossFit thing.

You’ve been to several classes and you’re sleeping well, moving easier, breathing better.

You’ve learned the difference between an AMRAP and an EMOM.

If only the scale would move.

How can you do CrossFit—the hardest workouts on the planet—and not lose weight?

Here’s the answer: The foundation of CrossFit is nutrition.

Those bodies you’ve been admiring weren’t built just by burpees. They were molded by something far more mundane: high-quality whole foods in appropriate quantities. Meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

As much as you might want someone to lay out a meal plan for you and give you a list of what you can and can’t have, that method seldom leads to long-term weight management.

Trust me, I’ve tried all the plans. It wasn’t until I educated myself on what I was actually eating that I learned how to make adjustments and decisions that allowed me to achieve my goals. Once I was truly in the driver’s seat, things became remarkably easy.

Do you know what you ate yesterday? You might be able to recall with some accuracy your meals and snacks, but do you know exactly how much you ate? Do you know how many grams of protein, carbohydrates and fat?

Try it. Just for a couple of weeks. Track everything and get a clear picture of what you’re eating.

If you’ve never tracked your food, it can be a bit time consuming in the beginning, but a couple of basic tools will shorten the learning curve. All you need is a food scale, an account on a site such as MyFitnesspal (the free version works just fine) and a commitment to recording everything you eat and drink. Every bite and every sip—at least for a while.

If you are overweight, you are probably eating more than you think you are. Portion sizes can be very deceptive. Just because it’s a serving to you doesn’t mean it’s the serving size listed on the package. You need to determine exactly how much you are consuming before you determine what you should be eating. For this reason, I recommend you just log your intake for the next 10-20 days. No changes. Just logging.

Don’t forget to include the condiments, the olive oil that you cooked your veggies in, the butter on your bagel, or the bite of Ben and Jerry’s you accidentally downed when you went to get ice. Don’t forget the calories you drink: juice, soda, alcohol. Measure everything, weigh everything. No judgment. Just record it.

Accuracy and consistency are important. During this phase, stay away from restaurants that don’t have their nutritional information available online. You need to be able to account for every meal, and a cheeseburger from one place might contain 600 calories while something that appears identical contains 1,500. Ideally, you’ll be prepping your own food for the greatest accuracy.

With a few weeks’ worth of accurate data, you can analyze your current intake and decide where you need to make changes.

When you are ready to adjust your calories down after a period of tracking, you’ll likely decide pretty quickly to give up or limit high-calorie, low-nutrition foods. Soda and sugary snacks and desserts, chips, fries, deep-fried whatever—when you see the caloric impact they have on your diet, you will be moved to switch things up.

Continue reading here

Apparently yesterday was Coach Morgan McCauley’s birthday and I somehow missed it! If you see him wish him a happy belated birthday, you can blame me!

TUESDAY 1.14.20

A. Gymnastic Test
Max Rep Strict Ring Dip
*Once maxes are done, continue until you have completed 50-75 reps
**If you got 15+ reps for max set, do weighted ring dips for the remainder

B. “Made A Mistake”
3 rounds for max reps:
1:00 DB Walking Lunge 50/35
1:00 Toes to Bar
1:00 Box Jump 24/20
Rest 1:00
*DB’s are held in Front Rack