REMINDER

• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
• New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
• Make sure you’re keeping up on the Nutrition Challenge! Info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
• Weekly Nutrition Challenge is doing an activity outside 5 days this week (going on a walk, run, pickleball, playing catch, going on a hike, etc)

Today we visit an old school workout. One of the first benchmarks that has been around for a long while! It’s been almost 2 years since we’ve done this one, so hopefully we can see some good PR’s! And not to mention this is some good Murph prep which will be here at the end of the month!

I love this video. Pat Barber is an OG and what one of the elite dudes back in the day. I just love his approach to this workout. All out, from round 1 and then just try to hold on. This to me, is what has been lost now a days. People don’t like to do this anymore. People are all about pacing and strategy, which is great, but sometimes you just need to put your head down and do the work. Maybe try it today, see how it goes??

FRIDAY 5.14.21

A. “Barbara”
5 rounds for time:
20 Pullups
30 Pushups
40 Abmat Situps
50 Air Squats
*Rest 3:00 between rounds
**40 Min Cap. 9/3/19 Retest

REMINDER

• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
• New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
• Make sure you’re keeping up on the Nutrition Challenge! Info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
• Weekly Nutrition Challenge is doing an activity outside 5 days this week (going on a walk, run, pickleball, playing catch, going on a hike, etc)

Keto Buffalo Chicken Meatballs

A slice of meatloaf or a platter of meatballs? We are torn when it comes to deciding between the two, but when it really comes down to it, finger food is the best option for all ages, especially for parties, game days and lunches. It’s part primal instinct, part convenience, and all about the flavor, of course. Have you ever dipped meatloaf into a creamy, homemade ranch dressing? It is a more likely situation to dip the perfectly formed, and baked, meatball into that deliciousness – just make sure that meatball is about 1 inch in diameter.

You might already know how easy meatballs are to make too, particularly if you are a connoisseur of them, whether they be beef, pork or turkey. What you need to know about cooking with ground chicken is that it is not enough to mix some lean chicken meat with spices and call it a meal. That just won’t do! It is an absolute must to add moisture and a hint of fat (or use less lean meat), so that your creation does not dry out. And forget the breadcrumbs, those are so passé, coconut flour works wonderfully to hold everything together.

It may be a bit of an overkill, but while we are salivating over the idea of our meatballs drowning in a spicy buffalo sauce, chicken with a buffalo ranch coleslaw comes immediately to mind – maybe we’ll save that for later in the week. Right now, however, this meal is in need of a cooling cucumber salad.

Serves: 4
Prep: 15 min
Cook: 35 min
Protein: 28g / 40%
Carbs: 3g / 4%
Fat: 17g / 55%

Values are per portion. These are for information only & are not meant to be exact calculations.

Ingredients

• 1 lb. ground chicken
• 1 egg, beaten
• 1 green onion, minced
• 1 celery stalk, minced
• 2 garlic cloves, minced
• 1/4 cup coconut flour
• 1 tsp. onion powder
• 1/2 tsp. paprika
• 3/4 cup buffalo sauce or hot pepper sauce
• Sea salt and freshly ground black pepper

Preparation

1. Preheat oven to 400 F.
2. In a bowl combine all ingredients, except the hot sauce, and season to taste.
3. Mix everything until well combined, add more coconut flour if the mixture is too runny.
4. Form small balls of about 1 inch in diameter and place on a parchment-lined baking sheet.
5. Cook in the oven 30 to 35 minutes, or until cooked through and no longer pink.
6. Gently toss the meatballs with the buffalo sauce, and heat another 4 to 5 minutes in the oven.
7. Serve with fresh celery sticks and homemade ranch sauce.

THURSDAY 5.13.21

A. Hang Power Snatch
8×2

B. “One Way Track”
For time:
100 Double Unders
25/18 Calorie Bike
25 Hang Power Snatch 95/65
25/18 Calorie Bike
100 Double Unders
RX+ 115/75
*15 Min Cap

REMINDER

• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
• New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
• Make sure you’re keeping up on the Nutrition Challenge! Info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
• Weekly Nutrition Challenge is doing an activity outside 5 days this week (going on a walk, run, pickleball, playing catch, going on a hike, etc)

Back at it again with some Nordic curls. If you’ve done these before you understand how tough these are. These are no joke. Which makes it all the more impressive when you see it being done without bands, and 10 of them in a row.

It’s no wonder this dude is like the fastest guy in the NFL.

WEDNESDAY 5.12.21

A. “Blind to You”
15 Min AMRAP:
15/12 Calorie Row
10 Toes to Bar
5 Burpee Box Jump 30/24

B. Accessory
10 sets:
5-10 Nordic Curl
20-30 Hollow Rocks

REMINDER

• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
• New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
• Make sure you’re keeping up on the Nutrition Challenge! Info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
• Weekly Nutrition Challenge is doing an activity outside 5 days this week (going on a walk, run, pickleball, playing catch, going on a hike, etc)

We got some retests today! Not only al ift, but a workout as well! Should be a good time and hopefully we can see some PR’s today as well!

It’s always nice to slow things down, and this video does just that. It allows you to see what full extension is on the pull and how he drops underneath the bar. It honestly doesn’t go above his belly button. He just has speed getting underneath it. Then on the jerk, you see how once again, he drives himself underneath the bar and keeps that lunge long. That is our goals for today. Drop underneath the bar with some speed here! It will help for those maxes!

TUESDAY 5.11.21

A. Clean and Jerk
20 Minutes to find 1 RM
*8/4/20 Retest

B. “Nacho Libre”
12 AMRAP:
3 Power Clean 185/125
3 Front Squat
3 Push Jerk
RX+ 205/135
*7/10/19 Retest

REMINDER

• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
• New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
• Make sure you’re keeping up on the Nutrition Challenge! Info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
• Weekly Nutrition Challenge is doing an activity outside 5 days this week (going on a walk, run, pickleball, playing catch, etc)

Before we get to the Member of the Month. First, Happy Mother’s Day you all you awesome mom’s out there! We’d be lost without you guys!

Second, congrats to everyone who did the Master Qualifier workouts! We’re proud of you guy and you all did awesome!

Third, I never mention this, but the winner of our April gym Monthly challenge was Jared Anderton! Make sure he doesn’t win this month, get doing those strict pullups!

Member of the Month Bart Brooks!

What’s the weirdest food you’ve ever eaten?
Menudo Soup.  Not all that weird but it did have tripe (cow stomach) and the texture was what got to me.

If you had to pick one age to be permanently, which age would you choose?
I’m pretty content at the age I am now but Brooke (bless her heart) said it would be okay if I went back 5 years to when I had more hair.  So, I’m going to say mid-30s would be a good age to stay at permanently (at least for my hair).

Who would play you in a movie about your life?
I’ve been told I look like Woody from Toy Story, Kronk from Emperor’s New Groove, and Adam Levine from Maroon 5.  I’m not sure if Adam can act or not but among those 3 choices, he’s the best I’ve got so bring on those tats.  

What would we most likely find you doing on the weekend?
I recently purchased a yard care company for my 5 sons to hopefully manage over the next decade or so.  At this point, I am putting in time to get that going so you will find me on a mower most Saturday’s. 

What’s something you’ve done, but will never do again?
I moved my family across country to Houston, TX in 2010.  I would not change that experience for anything but thinking about doing that again at my age takes me to a dark place.

If you could snap your fingers and become an expert in something, what would it be?
This is such a long list that I’ll just narrow it to the gym and say any exercise that has me lifting/pushing something overhead…. and double unders!

What advice would you give to your teenage self?
Don’t sweat the small stuff… or the big stuff for that matter.  Just do what you know is right and things will work out just fine. 

What’s the worst job you’ve ever had, and what did you learn from it?
My first paying job was filling water troughs on my grandpa’s horse ranch.  He owned/boarded over 50 horses and my job was to drag the hose around to the corrals to ensure all the horses had water for the next 24 hrs.  This does not sound all that bad but there was very little water pressure!  I learned patience and how to manage boredom.

Are you an early bird or a night owl? Why?
Early bird.  I just feel like I am more productive in the morning.

If you could have dinner with any 3 people in the world who would it be and why?
I’m going to take the liberty to limit this to a person that is still living.  Russell M. Nelson as a spiritual leader who would be neat to spend some time with.  Warren Buffett as a business leader who has been around and could impart some business wisdom.  Mike Singletary as a sports figure; he played on the 1985 Bears team, had crazy eyes, and most importantly he could tell me what it was like to play with Walter Payton. 

It was Lisa Butikofer’s birthday on Sunday (9th). If you see her wish her a happy belated one!

MONDAY 5.10.21

A. Gymnastic Strength
2-3 sets:
5-4-3-2-1
Strict Ring Dip
Strict Pullup
*Add weight if possible

B. “Moving On”
For total time:
800m Run
Rest 3:00
400m Run
Rest 2:00
200m Run
Rest 1:00
100m Run
*17 Min Cap

REMINDER

• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
• New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
• Nutrition Challenge begins May 3rd! 8 weeks long, partner style. You can find more info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
• Master’s qualifiers are this weekend! We’ll keep you up to date on where and when they will be doing them!

Come hit it hard before you start the weekend off! You’ll be happy that you did!

SATURDAY 5.8.21

Teams of 2
A. “Couple Extra Pounds”
50-40-30-20-10:
Calorie Row
Toes to Bar
DB OH Walking Lunge Step (AHAP)
Burpee
*35 Min Cap
**Ladies do 40-30-20-15-10 Calories

REMINDER

• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
• New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
• Nutrition Challenge begins May 3rd! 8 weeks long, partner style. You can find more info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
• Master’s qualifiers are this weekend! We’ll keep you up to date on where and when they will be doing them!

We’ll try and keep everyone up to date on what time and where we’ll be doing the qualifiers so people can come watch! We have quite a few people doing them and I’m sure they’d love some cheering going on!

Also make sure you get all of the nutrition challenge info in that you need to. Get your measurements done, get your pictures taken and let us know if you have a partner or not!

Since they’re doing the qualifier’s today, I figured we’d do it with them! Enjoy!

FRIDAY 5.7.21

A. Strict Press
5-5-5-5-5

B. “OAGQ 21.3”
For time:
75 Dumbbell Power Cleans (AHAP)
300 Double Unders
*15 Min Cap

REMINDER

• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
• New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
• Nutrition Challenge begins May 3rd! 8 weeks long, partner style. You can find more info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
• Bring a Friend day is this THURSDAY! All classes are FREE TO TRY!
• Master’s qualifiers are this weekend! We’ll keep you up to date on where and when they will be doing them!

Today is Bring a Friend Day! All classes are FREE! Grab some friends and come hit it hard today. We love meeting new people!

Today is Katelynn Payne’s birthday! If you see her wish her a happy one!

THURSDAY 5.6.21

Bring a Friend Day
Teams of 2
A. “Kelly on a Bike”
5 rounds for time:
40/30 Calorie Bike
30 Wallballs 20/14
30 Box Jump 24/20
RX+ 30/20 Wallball
*25 Min Cap

REMINDER

• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
• New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
• Nutrition Challenge begins May 3rd! 8 weeks long, partner style. You can find more info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
• Bring a Friend day is this THURSDAY! All classes are FREE TO TRY!
• Master’s qualifiers are this weekend! We’ll keep you up to date on where and when they will be doing them!

Paleo Meatza

Let us take a guess: in your pre-Paleo life you adored pizza and you desperately miss it, at the same time you haven’t found a good enough gluten-free pizza to authentically replace it. We’re with you. You can make a mini pizza from a portobello cap, or crust made from cauliflower, but it isn’t really the same experience. With a little creativity and a lot of meat, the meatza was born, and we enjoy it every now and then for a Friday pizza night at home.

Remember that the secret to a good pizza is in the crust? The same rules apply here, so this is what you need to know: spread the meat “dough” over parchment paper and lay another sheet over it, and spread it out thin using a rolling pin or a glass bottle; remove the top parchment layer. Bake for about 10 minutes, remove from the oven and blot dry with a paper towel. If you want to crisp up your crust, you will want to remove the fat that accumulates, take your time for the best results. Then add your herbed pizza sauce and the toppings to your liking, including almond cheese if you wish.

Wish a bit more and perhaps a red sangria will magically appear to make your evening completely right. And if you have been on your best behavior all week, then we can imagine a pan of sweet potato brownies are in your cards. We’ll leave that to you to conjure up.

Paleo Meatza Recipe

Serves: 4
Prep: 20 min
Cook: 25 min
Protein: 70g / 38%
Carbs: 4g / 2%
Fat: 49g / 60%

Values are per portion. These are for information only & are not meant to be exact calculations.

Ingredients

• 2 lbs. ground beef
• 1/2 red onion, minced
• 1 garlic clove, minced
• 1 egg, beaten
• 2 tbsp. fresh basil, minced + more for garnish
• 2 tbsp. fresh parsley, minced
• 1/2 tbsp. dried oregano
• 1/2 bell pepper, sliced
• 4 to 5 mushrooms, sliced
• 1/2 cup sliced pepperoni
• 1/2 cup almond cheese, or other Paleo cheese (optional)
• Sea salt and freshly ground black pepper to taste

Pizza Sauce Ingredients

• 1 1/2 cup tomato sauce
• 1 garlic clove, minced
• 1 shallot, minced
• 1 tbsp. fresh basil, minced
• 1 tsp. fresh oregano
• 1 tbsp. ghee
• Sea salt and freshly ground black pepper to taste

Preparation

1. Preheat oven to 400 F.
2. Add the ghee, minced shallot and garlic in a saucepan over a medium heat to start the pizza sauce. Cook until soft and golden 4 to 5 minutes.
3. Add the tomato sauce, fresh basil, oregano, and season to taste; lower heat and simmer 10 to 15 minutes stirring every 3 to 4 minutes.
4. In a bowl, add the ground beef, red onion, garlic, egg, fresh basil, fresh parsley, dried oregano, and season to taste.
5. Mix everything until well combined.
6. Spread the meat mixture onto a 16-inch pizza pan and bake in the oven 10 minutes.
7. Spread the sauce evenly over the pizza, reserving any extra sauce for later use.
8. Top the pizza with our suggested toppings – or your favorites.
9. Place the pizza back in the oven, and bake another 10 to 12 minutes.
10. If the meatza looks like it needs a little more crisping up, set the oven to broil and cook another 4 to 5 minutes.
11. Let the meatza rest a couple of minutes, and top with fresh basil before serving.

It’s Rob Saunders birthday! If you see him, wish him a happy one!

WEDNESDAY 5.5.21

A. “Smooth Operator”
12 Min AMRAP:
21 Alternating DB Snatch (AHAP)
15 Toes to Bar
9 Burpees

B. Accessory
Accumulate:
5:00 Sandbag Hold (AHAP)

REMINDER

• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
• New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
• Nutrition Challenge begins May 3rd! 8 weeks long, partner style. You can find more info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
• Bring a Friend day is this THURSDAY! All classes are FREE TO TRY!
• Master’s qualifiers are this weekend! We’ll keep you up to date on where and when they will be doing them!

One of our classic gym benchmarks that we retest at least once a year. This is a great test of capacity. Simple movements, but if you push the pace here from the start, it’s a grind. Always nice to look back on and see how we’re improving!

Couple things to keep in mind for today. Knowing your paces is the name of the game. For most everyone, this will be a 20min+ workout. With that being said, you need to know what paces you can hold on a rower and running.

Now the rower is easier to know, because the numbers are on the screen. But do you know what you can hold for a 500m pace? Can you hold a sub 2:00 easily? What about a 1:50? These are answers you should know. The last thing you want is to start out too hot and then by round 3 you’re on the struggle bus.

Same thing for the run. Now it’s trickier on the run since we don’t have a clock to watch. Maybe bringing a stop watch might help, but hopefully you know what paces you can hold. The goal would be under 2 minutes for that 400m run.

This is always a fun one to test. Another thing to keep in mind is transitions. Quickly getting on and off the rower is a big deal here. 15 seconds each time really adds up over the 5 rounds.

Have a plan of attack today. Can anyone go sub 20 minutes? Hopefully we’ll see some today! Good luck!

TUESDAY 5.4.21

A. “Run Forrest Run”
5 rounds for time:
500m Row
400m Run
*35 Min Cap
*Can start with run or row
**5/11/20 Retest