REMINDER

• New monthly challenge! Max Unbroken Double Unders!
• Month Goals! This month is centered around a gymnastic movement you’d like to improve on! Write it down, spend 2-3 days a week working on it!
• Sign up for the Fair Fundraiser! CLICK HERE to get registered!

Before you start the weekend off, get in here and get some work done! You’ll be happy that you did!

We did this workout every year. Somewhat of a Hero workout in my eyes. We do this each year for my aunt, who passed away in 2014 from Lou Gehrig’s disease. Hit it hard today and then spend time with the ones you love!

SATURDAY 7.24.21

Teams of 2
A. “Team Frost”
For time:
200 Double Unders
30 Squat Clean 225/155
200 Double Unders
40 Bar Muscle Up
200 Double Unders
60 Strict Deficit Handstand Pushups 4″/3″
200 Double Under
*35 Min Cap
7/11/20 Retest

REMINDER

• New monthly challenge! Max Unbroken Double Unders!
• Month Goals! This month is centered around a gymnastic movement you’d like to improve on! Write it down, spend 2-3 days a week working on it!
• Sign up for the Fair Fundraiser! CLICK HERE to get registered!

CrossFit Journal Article by Victor Morris (CF-L3)

We love functional movements because they are capable of moving large loads long distances quickly. A universal motor-recruitment pattern is present when you are performing functional movements: A wave of contraction originates in the core and radiates to the extremities, generating power for movement.

This theory is sound, but many still have a hard time putting it into practice.

A rigid spine is immediately obvious and allows for efficient transfer of force from the body to an implement such as a barbell. (Michael Brian/CrossFit Journal)

In order to move our extremities efficiently, we have to start from the core. For a newbie watching a push press, the core might not look very important because little movement is seen when compared to the shoulders, arms and hands. Despite the lack of movement, a great deal of energy is being used to stabilize the trunk isometrically, allowing power to be transferred from the legs through the torso and arms to the barbell.

In order to stabilize the spine and transmit the greatest force for any movement, follow three simple steps while standing tall:

1. Take a breath in and hold it.
2. Brace the abs as if you are preparing to get hit in the stomach.
3. Lift!

You should feel tension in your trunk: It should be rigid throughout, with the spine immovable and the pelvis welded to the torso. These steps will ensure you will are in a much better position to start most movements.

Reference: “Anatomy and Physiology for Jocks,” by Greg Glassman

If you achieve the appropriate level of tension in this position, an observer should see a change in your body’s attitude when you relax after completing a task or movement. You should be able to feel this contrast as well.

An example of a spine that is not properly braced. Note the significant flexion of the thoracic spine. (Michael Brian/CrossFit Journal)

The core-to-extremity principle can be applied to many movements. It is a pattern we can consciously practice and improve.

Here are two ways to practice:

Practice 1—After following the steps above, place one hand at your belly and the other at your back…… Read the full article here

FRIDAY 7.23.21

A. “Tipsy”
For time:
21 Calorie Bike, 21 Deadlift 225/155
21 Calorie Bike, 15 Deadlift
21 Calorie Bike, 9 Deadlift
RX+ 225/155, 275/185, 315/205
*Ladies bike 15 Calories
*12 Min Cap

B. Accessory
4-5 sets:
“21” Landmine Situps
*7 right, 7 left, 7 both arms
**Partner up, you go, I go

REMINDER

• New monthly challenge! Max Unbroken Double Unders!
• Month Goals! This month is centered around a gymnastic movement you’d like to improve on! Write it down, spend 2-3 days a week working on it!
• Sign up for the Fair Fundraiser! CLICK HERE to get registered!

Some of you may have never seen this video, others might have. Either way, it’s a great reminder. I think sometimes if we’ve been into CrossFit for awhile we forget how hard it is for someone new to get into it and how big of a shock to the system it can be from the normal life of someone in America. It’s also nice to see how dedicated people are, and maybe it can help you realize you might need to tighten up in certain areas like food quality, intensity, recover, etc. Enjoy!

Today is Nataya Vlaanderen and Rustin Nielsen’s birthdays! If you see them wish them some happy ones!

THURSDAY 7.22.21

A. “Bad Day”
14 AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wallballs 20/14
RX+ 30/20 Wallball

B. Accessory
For time:
400m KB Rack Carry (AHAP)

REMINDER

• New monthly challenge! Max Unbroken Double Unders!
• Month Goals! This month is centered around a gymnastic movement you’d like to improve on! Write it down, spend 2-3 days a week working on it!
• Sign up for the Fair Fundraiser! CLICK HERE to get registered!

Cinnamon Churro Popcorn

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 8 (1-cup) servings

Ingredients

• 1/2 cup popcorn kernels (about 8 cups popped popcorn)
• 4 Tbsp butter or vegan butter
• 4 Tbsp coconut sugar (can sub brown or white sugar)
• 1 tsp ground cinnamon
• 1/2 tsp vanilla extract
• pinch sea salt

Instructions

Pop Your Popcorn:

1. Place 1/4 cup popcorn kernels in a paper lunch sack. Fold the top over twice to seal and place seam side down in the microwave. Microwave 2 minutes or until no more kernels are popping when you count to 3.
2. Immediately remove popcorn from bag and allow to cool in a large bowl.
3. Repeat with remaining 1/4 cup kernels (you can re-use the same bag).
4. Allow all popcorn to be cool enough to handle, and remove and discard any un-popped kernels.

Make the Cinnamon-Sugar Topping:

1. Preheat the oven to 300 degrees F. Prepare a baking sheet with parchment paper or a nonstick silicone baking mat.
2. In a small saucepan, gently melt butter and coconut sugar together over low heat just until the mixture is smooth and the sugar dissolves. (Don’t boil.) Your mixture may seem like it won’t come together. Just continue to whisk and stir and it will, as the sugar dissolves. Coconut sugar just takes a few minutes longer than white/brown.
3. When the sugar is dissolved (and no longer grainy), stir in the cinnamon and vanilla. Whisk until smooth.
4. Pour over your popped popcorn and stir with a spatula to coat as well as you can.
5. Spread the coated popcorn out on your prepared baking sheet and shake to even it out a bit (you don’t want large clumps stuck together or stacked on top of one another).
6. Bake at 300 degrees F for 8-10 minutes, stirring every 3-4 minutes for even baking.
7. Sprinkle with a pinch of salt.
8. Cool & enjoy!

WEDNESDAY 7.21.21

A. Strict Press
15 minutes to find a 2 RM

B. “Beach Body”
For time:
20 Strict Press 115/75, 40 Pullups
30 Push Press, 30 Pullups
40 Push Jerks, 20 Pullups
RX+ Chest to Bar Pullups
*18 Min Cap
**8/27/20 Retest

REMINDER

• New monthly challenge! Max Unbroken Double Unders!
• Month Goals! This month is centered around a gymnastic movement you’d like to improve on! Write it down, spend 2-3 days a week working on it!
• Sign up for the Fair Fundraiser! CLICK HERE to get registered!

Bringing the hype videos back after they’ve been gone awhile. These, I’m assuming, are somewhat like the “Road to the Games” use to be. Should be interesting to see what all they bring out. Either way, the games are just a couple weeks away so should be exciting! Enjoy!

TUESDAY 7.20.21

A. Power Clean
5-5-3-3-2-2
*All TNG

B. “Crazy”
5 rounds:
1:00 Burpee Box Jump 24/20
1:00 DB Power Clean (AHAP)
Rest 1:00 btwn rounds

REMINDER

• New monthly challenge! Max Unbroken Double Unders!
• Month Goals! This month is centered around a gymnastic movement you’d like to improve on! Write it down, spend 2-3 days a week working on it!
• Sign up for the Fair Fundraiser! CLICK HERE to get registered!

It’s that time of year again for our Hero Fundraiser! This is always a great time, it for a good cause as well! All the information is below about it. But some main questions that people tend to ask:
1- You can sign up for any time you want, you can do 3 in a row, or do one at 5pm and then another one at 10pm. Whatever works for you, all we care is you try and participate!
2- If you do 3 or more workouts, you get your shirt for free, so why wouldn’t you at least want to do 3 workouts??
3- Any levels can do this. Even if they have never done CrossFit before. Any age is allowed as well. We can modified to fit anyone’s needs.
4- Because we want people to actually participate in this, and because we need the help of so many of our coaches to keep this thing running, we will not be having any PM classes on Friday August 6th or any AM classes on Saturday August 7th. If you want to get a workout in, come to the fair and get a workout in!

Join CrossFit Unknown at the Morgan County Fair Friday August 6th through Saturday August 7th in celebrating and honoring those who have given their lives in the line of duty.

From 1:00 PM on Friday to 1:00 PM on Saturday, every hour on the hour, we will be completing a hero work out. All of these fallen hero’s were part of something bigger than just themselves. For that reason, each workout we conduct over the course of this 24 hour fundraiser will be in teams of 3.

We have taken each workout and built appropriate team variations of each so that ALL can participate, regardless of ability level or age. Whether you’d be able to join us for a single workout, or for a handful (or more), we would absolutely love to see you here. This is in an effort to raise funds for the Warrior Rizen Ranch, which is a non profit to help wounded veterans.

Bingham’s Custom Meats will also be providing food throughout the event!

For each workout we will brief at the top of the hour the specific details of the event.  Following, on their own, teams will have (10) minutes to warm their movements and set up their equipment.  At quarter past on each hour, we will start the workout with the intention on each workout being completed by the 45 minute mark of the hour.

Shirts, raffles, prizes and much more! Sign up!!

Hopefully we can see you guys there! You can find out more info on the link under the “Box Brief”. You can also see the workouts pictured below as well. We love participation here, so tell everyone! If you know people that go to other CrossFit Gyms, tell them about it. The more people we get, the more fun we have! So sign up!

MONDAY 7.19.21

A. “Ankle Weights”
For time:
400m Run
45 Back Squat 135/95
400m Run
30 Front Squat
400m Run
15 Overhead Squat
*15 Min Cap
**7/17/18 Retest

B. Gymnastic Strength
Accumulate:
3:00 Ring Support
2:00 L-sit

REMINDER

• New monthly challenge! Max Unbroken Double Unders!
• Month Goals! This month is centered around a gymnastic movement you’d like to improve on! Write it down, spend 2-3 days a week working on it!
• If you want a shaker bottle, put your name on the list so we can order them this week!!
• Ez Comer’s Diaper WOD is this Saturday! Try to show up and bring some diapers or wipes if you can! If you can’t make it, drop something off at the gym throughout the week! We appreciate it!

Just a reminder that Ez Comer’s diaper WOD is today! Try and bring some diapers or wipes if you can! Start your Saturday off right, come hit it before you get the weekend going!

SATURDAY 7.17.21

Teams of 3
A. “Tearing Me Up”
25 Min AMRAP:
40/30 Calorie Bike
60 Alternating DB Snatch (AHAP)
80 Pullups
1 person always running 400m with a 20/14 Medball, 1 person working on triplet.

REMINDER

• New monthly challenge! Max Unbroken Double Unders!
• Month Goals! This month is centered around a gymnastic movement you’d like to improve on! Write it down, spend 2-3 days a week working on it!
• Bring a Friend day is Thursday! All classes are FREE to try!
• If you want a shaker bottle, put your name on the list so we can order them this week!!
• Ez Comer’s Diaper WOD is this Saturday! Try to show up and bring some diapers or wipes if you can! If you can’t make it, drop something off at the gym throughout the week! We appreciate it!

It’s Friday, so why not do a flashback video. Same movements as we are doing today, obviously because these were games athletes they had to make it more complex with deficits and dball cleans but regardless same idea.

Always funny to look back on these days and see how far it’s come. Heck, I’m pretty sure not many people would even know have of these guys. I think Rich Froning is probably close to the only one still competing now days! Enjoy!

FRIDAY 7.16.21

A. “Cruisin”
10 rounds for time:
5 Squat Clean 155/105
5 Strict Handstand Pushup
*25 Min Cap. 8/12/19 Retest
RX+ 185/125 or 3/2″ deficit
RX++ Both

REMINDER

• New monthly challenge! Max Unbroken Double Unders!
• Month Goals! This month is centered around a gymnastic movement you’d like to improve on! Write it down, spend 2-3 days a week working on it!
• Bring a Friend day is Thursday! All classes are FREE to try!
• If you want a shaker bottle, put your name on the list so we can order them this week!!
• Ez Comer’s Diaper WOD is this Saturday! Try to show up and bring some diapers or wipes if you can! If you can’t make it, drop something off at the gym throughout the week! We appreciate it!

Grab some buddies and come hit a workout with us! Simple movements today so should be a good time!

THURSDAY 7.15.21

Bring a Friend Day
Teams of 2
A. “Team Jerry”
For time:
1 Mile Run (200m)
2000m Row (250m)
1 Mile Run (200m)
*30 Min Cap
**Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

REMINDER

• New monthly challenge! Max Unbroken Double Unders!
• Month Goals! This month is centered around a gymnastic movement you’d like to improve on! Write it down, spend 2-3 days a week working on it!
• Bring a Friend day is Thursday! All classes are FREE to try!
• If you want a shaker bottle, put your name on the list so we can order them this week!!
• Ez Comer’s Diaper WOD is this Saturday! Try to show up and bring some diapers or wipes if you can! If you can’t make it, drop something off at the gym throughout the week! We appreciate it!

This recipe actually looks pretty legit. I haven’t actually tried it yet, but youtube is a crazy place and this was a recommendation, so I clicked on it and here we are. Hopefully it’s good, but if you have a craving for some ice cream this might do the trick! Also keep in mind you can custom this to what you like and feel taste the best, never forget that!

INGREDIENTS

• 1/4 tsp or less of xanthin or goar gum
• 2tbs fat free/sugar free vanilla jello
• 2 tbs cocoa powder
• 2 tbs pb2 powder
• 1 tbs truvia stevia
• 1/2 cup frozen fruit optional
• 1 scoop chocolate protein powder
• 500g Ice
• 1/3 cup almond milk (low fat) or low fat dairy of your choice

DIRECTIONS

• Water as need to blend to correct consistency
• Blend for about 5 minutes

MACROS (for entire batch)

• 295 Calories
• 32g Protein
• 36g Carbs
• 5g Fat
• **1/3 of batch is 100 calories

WEDNESDAY 7.14.21

A. Power Snatch
4×2 Hang Power Snatch
4×1 Power Snatch

B. “Nightmare”
5 rounds for time:
5 Burpees
10 Power Snatch 75/55
15/12 Calorie Bike
*15 Min Cap