REMINDER

• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
• Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
• If you want to see the Home Workout and record your score click here
• If you want the Nutrition Challenge point sheet and record your points click here
• Bring a Friend Day is this Thursday! All classes are free!

Many of you might just be chillin’, sitting around the house. Well then it’s time to go down the rabbit hole of youtube!

Bunch of great, free information out there. I’m a podcast snob, and always down to listen to podcasts and learn a little something. Who know’s how much you’ll actually learn beside these guys opinions about the games and stuff but nice to have a listen. If you’re sitting around the house, turn this on and listen away. Get away from the world for an hour or so.

TUESDAY 3.31.20

A. Push Jerk
2-2-2-1-1-1

B. “Quarantine”
For time:
50 Shoulder to OH 135/95
*Every break complete 30 Double Unders
RX+ 155/105
RX++ 185/120
*10 Min Cap

Home Workout
A. 5 rounds for max reps:
1:00 Burpees
Rest 1:00
1:00 Situps (or v-ups)
Rest 1:00

B. Cash Out
Accumulate:
40-50 Strict Handstand Pushup
40-50 Strict Pullup

REMINDER

• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
• Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
• If you want to see the Home Workout and record your score click here
• If you want the Nutrition Challenge point sheet and record your points click here
• Bring a Friend Day is this Thursday! All classes are free!

Okay gang, a lot has gone on this week. If you haven’t seen the video yet, then take a watch below. Once again out thoughts on the announcement and our plans going forward.

If you are going to come grab a DB, these will be our hours to grab them:
Monday- 6:30-7:00 am, 4:00-5:00 pm
Tuesday: 6:30-7:00 am, 7:00 pm

Should be very quick to come a grab a DB, like it says in the video below, we are limiting to 1 for now, if everyone gets one that wants one and we have left overs we will allow you to come grab the pair. Hope everyone is doing well and staying safe out there. Make sure if you’re staying home to do the home workouts! Trust me, you will still keep your fitness doing them!

MONDAY 3.30.20

A. “TK”
20 AMRAP:
8 Strict Pullups
8 Box Jump 36/30
12 Kettlebell Swings 70/53
*12.7.18 Retest
**U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

B. Accessory
Accumulate:
3:00 Weighted Plank 45/25

Home Workout
A. “Shawn”
For time:
Run 5 miles
*Run in 5 minute intervals, stopping after each 5 minute interval to perform 50 air squats and 50 pushups before beginning the next 5 minute run interval

B. Cash Out (if time)
3-4 sets:
15-20 Chair Dips
10 Lateral Lunge (5 each side)

REMINDER

• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
• Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
• If you want to see the Home Workout and record your score click here
• If you want the Nutrition Challenge point sheet and record your points click here

Grab a buddy and come hit it hard. Hero workouts are always a good challenge, especially when you can partner up!

It’s Morgan Smith’s birthday! If you see her wish her a happy one!

SATURDAY 3.28.20

Teams of 2
A. “Team Coffey”
For time:
800m Run (200m)
75 Back Squat, 75 DB Bench Press
800m Run (200m)
60 Back Squat, 60 DB Bench Press
800m Run (200m)
45 Back Squat, 45 DB Bench Press
800m Run (200m)
RX 135/95, 50/35+
*40 Min Cap
**U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Home Workout
Make up a workout from this week if you missed on
OR…
Go to a track and hit the hero workout..

“Griff”
For time:
800m Run
400m Run backwards (back pedal)
800m Run
400m Run backwards (back pedal)

REMINDER

• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
• Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
• If you want to see the Home Workout and record your score click here
• If you want the Nutrition Challenge point sheet and record your points click here

Garlic Roasted Broccoli

Ingredients

• 2 heads of broccoli, cut into florets
• 3 tbsp melted coconut oil
• 5 cloves of garlic, minced
• 1 tsp salt
• 1/2 tsp pepper
• 1 tsp lemon juice
• Pinch of red pepper flakes (optional)

Directions

1. Preheat the oven to 400 degrees F.
2. In a large bowl, toss the broccoli with melted coconut oil, salt, black pepper and garlic. Spread the broccoli in a single layer on a rimmed baking sheet.
3. Bake until florets are tender enough to pierce with a fork and the edges are browning, about 15 minutes. Turn once halfway through the baking process and add red pepper flakes, if using. After baking, squeeze lemon juice liberally over the broccoli before serving.

FRIDAY 3.27.20

A. “No Show”
4 rounds for time:
3 Deadlift 275/185
6 Strict Pullup
3 Deadlift 275/185
6 Strict Handstand Pushup
RX+ 315/205 or 5 rounds
RX++ Both
*12 Min Cap

B. Accessory
Accumulate:
3:00 GHD Hold (face up)
*Every break 20-30 Banded Hamstring Curls

Home Workout
A. 5 rounds for time:
10 Backpack Devil Press
20 Backpack Thruster

B. Cash out
Core work:
5 sets:
:20 Hand Back Tucks, Rest :10
:20 Hollow Hold, Rest :10
:20 Seated Ab Circles, Rest :10
:20 Heels to the Heaven, Rest :10

REMINDER

• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
• Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
• If you want to see the Home Workout and record your score click here
• If you want the Nutrition Challenge point sheet and record your points click here

If you don’t know who the Texas Rattlesnake is, then you must be living under a rock. Stone Cold Steve Austin is probably one of the most famous wrestlers out then, next to maybe The Rock.

Either way he’s always a good story teller and despite these guys not being “crossfitters” you can still learn quite a bit from these guys. Not only them experimenting with dieting but training and lifestyle as well.

Either way I thought it was enjoyable and maybe you will too!?!?

THURSDAY 3.26.20

A. Front Squat
3-3-3-3-3

B. “Rahoi”
12 AMRAP:
12 Box Jump 24/20
6 Thruster 95/65
6 Burpee Over Bar
*U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Home Workout
A. For time:
400m Run, 50 Backpack Swings
400m Run, 40 Backpack Swings
400m Run, 30 Backpack Swings
*If unsure on run, run 1 min out, and 1 min back

B. Cash out
10-9-8…3-2-1:
DB Bench Press
Strict Pullup

REMINDER

• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
• Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
• If you want to see the Home Workout and record your score click here
• If you want the Nutrition Challenge point sheet and record your points click here

Ever shake someone’s hand and it’s obvious how strong they are? Usually it’s a callused, rugged hand-unaware it’s squeezing every drop of blood out of yours. And those hands often belong to an individual making a living as a mechanic, metalworker, or from another type of manual labor.

Some of the strongest people I’ve ever met make a living in those manual labor jobs. Most of them don’t even train at all-they’re strong right off the couch. And the manual labor jobs I worked as a young man definitely helped me develop the strength and physical capabilities I have now.

So what is it about manual labor? Heavy, odd objects, grip training, long days, unique tasks… The bottom line is: High levels of neuromuscular stimulation from grip intensive, heavy loading of odd objects on a regular basis produces results. And, we’re not just talking results in terms of strength here. The principles and training that go into strongman can be applied for injury prevention, core stabilization, work capacity-across all sorts of populations-from individuals with active lifestyles to elite athletes. In this article, we’ll discuss “odd objects”, “old school” or “strongman” training styles and how to integrate these into your program.

What is an odd object?

Odd objects include training items that challenge an individual in a unique fashion-often due to their awkward shape, weight, or odd distribution of load. They’re effective because they require high levels of nervous system stimulation, inter- and intramuscular coordination. Examples of odd objects include: items with oversize or no handles (i.e. fat bars), dynamic loads (sandbags), and/or unique shapes (river rock).

Why implement odd objects?

It’s functional. Training that is truly “functional” makes life easier by enhancing performance in some fashion. That could mean it prevents injury, increases strength, stability, speed, improves posture, or develops some other physiological or psychological factor.

Strength, or the muscles’ ability to produce force, is critical for everyone and should be functional. The underlying principles of strongman and training with odd objects embody the definition of functional strength training described by Siff and Verkhoshansky in Supertraining. The description lists functional strength as being “associated with many different performance goals, including improvement in static strength, speed-strength, muscle endurance and reactive ability.” Also under this definition, functional strength “…involves the following processes: Intermuscular and Intramuscular coordination, facilitatory and inhibitory reflexive processes, motor learning.”

Consider an individual hitting a clean and press on a sandbag, for example. That sandbag, or odd object, drastically changes the movement when compared to a barbell clean and press. The objects variability forces the individual to use a slightly different motor pattern with each lift-teaching the body not just to produce force, but to do it in a coordinated fashion and maintain stability at each joint along the kinetic chain.

This type of training builds mental toughness. Ever used a draft horse harness to pull a water truck? Repeatedly loaded a 250 lb. atlas stone above chest height? Flipped a 650 lb. tire 50 yards as quickly as possible? I have, and these things are challenging-mentally and physically. Question your ability while under a heavy load and things can go south quickly! Lack of mental toughness can be a big issue for athletes. If you’re not confident in your ability and will to succeed, who will be? I implement odd objects with my athletes and clients because I expect them to be strong both physically and mentally.

Creating mental toughness is an important precursor for physical strength. Odd object/strongman training involves daunting challenges that require grit, strength, pain tolerance, and focus. But the biggest challenges are often the most rewarding. And when you’re successful with something that’s intimidating and foreign-that’s when you build confidence and mental fortitude.

Injury prevention. Strongman and odd object training prevents injuries in a number of ways.

Read the full article here

Above is why we do the stuff that we do when it comes to accessory. Different ways to build up strength and keep you healthy as well!

It’s Chris Wilkinson’s birthday! If you see him wish him a happy one!

WEDNESDAY 3.25.20

A. Accessory
4-5 sets:
100′ Sandbag Carry (AHAP)
20 Weighted Russian Twist
100′ Single Arm Farmer Carry (50′ each arm)

B. “Jelly Belly”
30-20-10
Calorie Bike
Toes to Bar
*12 Min Cap

Home Workout
A. 10 EMOM:
7 Ground to OH + 7 Burpees
*Both reps in same minute

rest 5 min

B. 10 EMOM:
Min 1) :40 Max Handstand Pushups
Min 2) :40 Plank (on elbows)

B. Cash out
3 rounds:
1:00 Max Good Morning
1:00 Max Step Up (right leg)
1:00 Max Step Up (left leg)
Rest 1 min btwn rounds

REMINDER

• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
• Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
• If you want to see the Home Workout and record your score click here
• If you want the Nutrition Challenge point sheet and record your points click here

Just wanted to throw a shout out to our very own Caden Jensen! Placed 122 after the qualifer! Awesome job and we’re proud you’re part of the CFU Kaysville team! Here’s to another great year!

Another Hero workout on the menu today. This is one of those grinders. Pushups tend to become a big struggle, high rep double unders and a heavy barbell. Keep in mind why you’re doing and who you’re doing it for today. If you need more of a reason, here’s a little snippet below

Fallen But Never Forgotten by Russell Berger

Lest We Forget

For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physi-cally grueling. When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.

The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.

Full article here

TUESDAY 3.24.20

A. “Havana”
25 AMRAP:
150 Double Unders
50 Pushups
15 Power Clean 185/125
*5/11/18 Retest
**Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Home Workout
A. 5 rounds for max reps:
:40 Max Pushups, rest :20
:40 Max Double Unders, rest :20
:40 Max Pullups, rest :20

B. Cash out
Core work:
1:00 Heel Touches
1:00 Marching Planks
1:00 Side Plank Lifts (right)
1:00 Side Plank Lifts (left)
Rest 1 min and then do :30 of each movement (7 min total)

REMINDER

• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
• Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
• If you want to see the Home Workout and record your score click here
• If you want the Nutrition Challenge point sheet and record your points click here

Thank you to everyone who came and gave some baby supplies for Haleigh and Braden. We love are community and are very grateful people are willing to help anyway they can. Especially when diapers and wipes are rare items right now. You guys are the best!

The world is crazy right now. People are losing their jobs, their sanity, and their minds. In this crazy time, we need to remember you can only control what you can control. You can’t control what the media says, you can’t control what your neighbor does. You can, however, control your thoughts and actions. How you think, how you eat, how you sleep, how you react, your attitude, your emotions. All of these things can be controlled. Keep that in mind as we go on through these weeks. We’re all in the same boat. We don’t know how long this will last, and what will happen once it’s over. Continue to do what you can by controlling what you can control. This will help you keep your sanity in the coming weeks.

Also seemed appropriate to have a little “motivational” video. This is one of the best around. Been around for a long time, and still rings true.

Just keep in mind that life is tough. Everyone has struggles. Those who keep grinding come out on top. Don’t let the world drag you down. Keep grinding.

MONDAY 3.23.20

A. Gymnastic Strength
6 sets:
3 Weighted Pullup
3 Weighted Ring Dip
*All sets AHAP

B. “Kool Aid”
3 rounds for time:
200m Run
20 Kettlebell Swing 53/35
20 Wallball 20/14
RX+ 70/53 KB or 30/20 Wallball
RX++ Both
*15 Min Cap

Home Workout
A. For time:
Round 1) 10 Burpees
Round 2) 25 Shoulder Taps + 10 Burpees
Round 3) 50 Lateral Lunges + 25 Shoulder Taps + 10 Burpees
Round 4) 100 Situps + 50 Lateral Lunges + 25 Shoulder Taps + 10 Burpees
Round 5) 150 Air Squats + 100 Situps + 50 Lateral Lunges + 25 Shoulder Taps + 10 Burpee

B. Cash out (if you have time)
10 sets (5 each arm)
50′ DB OH Walking Lunge (make it somewhat heavy if possible)
*Alternate arms every 50′
**If no DB have 2 options:
1) 200m walking lunge for time
2) 200 walking lunge step for time (if don’t know 200m distance)

REMINDER

• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
• Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
• Diaper WOD for Haleigh Saunders will be THIS SATURDAY at 8 am. Bring any diapers or wipes you can throughout the week!
• If you want to see the Home Workout and record your score click here
• If you want the Nutrition Challenge point sheet and record your points click here

Today we are doing a Diaper WOD for Haleigh! Show up if you can, and bring some diapers and wipes (might be rare to find these days). She’d be grateful for whatever you can bring! Hopefully we can see you there!

And yes, we are continuing with doing hero workouts on Saturday! This one should be a fun one!!

Also it’s Braden Saunder’s birthday! If you see him wish him a happy one!

SATURDAY 3.21.20

Teams of 2
A. “Team Bull”
2 rounds for time:
200 Double Unders
50 OHS 135/95
50 Pullups
1 Mile Run (200m)
RX+ 30 Muscle Up
*35 Min Cap
**U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

REMINDER

• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
• Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
• Diaper WOD for Haleigh Saunders will be THIS SATURDAY at 8 am. Bring any diapers or wipes you can throughout the week!
• If you want to see the Home Workout and record your score click here
• If you want the Nutrition Challenge point sheet and record your points click here

Which Spices Go Best With Chicken Thighs?

Sometimes, I’ll add a spice mix like curry powder or smoked paprika (my favorite spice) to the meat side of half the chicken, and the other half, I’ll leave plain except for salt and pepper.

That way, I can season the meat when I reheat it with whatever flavor profile I want (ex: garlic, Italian herbs, curry powder, etc.). I don’t put spices or herbs – other than salt and pepper – on the skin side because they’ll burn.

What to Serve With Chicken Thighs

Make it a full meal by serving with Hasselback Sweet Potatoes or Cauliflower Fried Rice.

They’d also be delicious with a simple green salad or a paleo-friendly cole slaw on the side. Since chicken thighs are so adaptable, the sky is really the limit here.

Okay, on to the full method for making this Cast Iron Skillet Chicken Thighs Recipe!

Cast Iron Skillet Chicken Thighs Recipe

Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes

This Cast Iron Skillet Chicken Thighs Recipe is a game-changer. It’s one of the simplest ways to make crispy chicken in the oven every time!

Ingredients

• 2 lb chicken thighs bone-in
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 tsp spice mix of choice optional
• 1 tbsp ghee

Instructions

1. Get ready. Preheat the oven to 425ºF. Pat the chicken thighs dry on both sides with paper towel. Sprinkle the skin side with some of the salt and pepper. Flip and sprinkle the meat side with the rest of the salt, pepper, and whatever spice mix you choose. (You don’t have to season the meat if you prefer a more neutral taste.)
2. Sear the chicken. Place a large cast iron skillet over high medium-high and add the ghee. You want the skillet to be really hot so make sure the fat is shimmering.Add the chicken thighs, skin side DOWN, and try to leave some room between them so they don’t touch. Cover with a splatter screen, and sear skin side down for 5-8 minutes, depending on the strength of your burners. Be patient. Don’t keep poking at the chicken. It’ll release easily from the pan once it’s ready to flip, but you want to make sure the skin is rendered and crispy. Remove the splatter screen. Flip the chicken so the meat side is down.
   
3. Roast it. Use a pot holder or kitchen towel to move the skillet right into the oven. Roast the chicken in the oven for 20-30 minutes until they’re cooked through and no longer pink. It depends on the size of the chicken thighs, so keep an eye on it once 20 minutes has gone by. Serve hot out of the oven.

FRIDAY 3.20.20

A. 8 sets:
2 Hang Power Clean + 2 Push Jerks

B. “D.T.”
5 rounds for time:
12 Deadlift 155/105
9 Hang Power Clean
6 Shoulder to OH
*15 Min Cap. 11/10/17 Retest
*In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Home Workout
A. For As Long As Possible
From 0:00-3:00
2 rounds of:
10 Pushups
10 Jumping Squats
Then, from 3:00-6:00
2 rounds of:
12 Pushups
12 Jumping Squats
Then, from 6:00-9:00
2 rounds of:
14 Pushups
14 Jumping Squats
*Add 2 reps to each movement every 3 minutes. Continue following the same pattern until you cannot complete the required reps within the 3 min time frame. Score is total reps completed. If you finish before the 3 min mark you just get extra rest, must wait until that 3 min mark to begin your next 2 rounds.
**RX+ can start at 14
**Scale pushups to knees

B. Cash Out (if you have equipment)
5 sets:
Build to a heavy single tempo deadlift
10 seconds up, 10 second hold at top, 10 second lower
**If no barbell for deadlift can use DB’s, do 2-3 reps still keeping the tempo with dumbbells