WOD

“Halen”
For Time: teams of 2
100 Calorie Row
100 Box Jump Overs (24/20)
50 Toes to Bar
50 Front Rack Kettlebell Lunges (53’s/36’s)
50 Toes to Bar
100 Box Jump Overs (24/20)
100 Calorie Row

Box Brief:
We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well as 2:30pm Teens, and 3:30pm classes. See you there!

Nutrition of the Week:
Let’s talk about travel. At some point over the next few weeks most of us will either be driving or flying somewhere to visit family and friends or just to get out of town.

Our goal should be to minimize the damage during travel when your options for food can be limited. Bring macro friendly snacks like protein shakes, almonds, dried fruit or packable fruits like applesauce packs, bananas, apples, beef jerky, etc. You can pack baby carrots, sliced bell peppers, rice cakes, and peanut butter or almond butter packs. Airplanes will even let you take hardboiled eggs with you on board, but you won’t win any popularity contests haha. Bring your water bottle with you so you can refill it often.

Once you arrive at your destination, try to arrange to stay somewhere with a kitchen or at minimum, with a fridge and microwave. Best case scenario there is a grocery store within walking or ordering distance so you can stop by to grab some breakfast and lunch items. Easy meal ideas are things like a rotisserie chicken with a steamer bag of veggies, and a microwavable bag of rice, or even find a good salad bar or deli.

If you are visiting friends and family over the holidays, plan your day around the meals that will be shared with them. Make sure to allow yourself that special treat that only your grandma/mom/uncle makes. Memories are important and many of our family traditions revolve around food. You can enjoy your time with family, but also have your own back by focusing on protein and veggies outside of those special event meals. Stay hydrated, and make time to move your body. Have fun and safe travels!

“Devious”
21 Minute Ladder:
100 Meter Run
10 Double Unders
5 Sit-ups
200 Meter Run
20 Double Unders
10 Sit-ups
300 Meter Run
30 Double Unders
15 Sit-ups
400 Meter Run
40 Double Unders
20 Sit-ups
500 Meter Run
50 Double Unders
25 Sit-ups
Etc…

Question of the Week:
What’s your favorite Hero WOD?

Box Brief:
We proudly present to you, the Great Attendance Challenge!
It’s simple.

We challenge you to attend 20 group classes in November.

Why? Because consistency matters. Unfortunately, going to the gym during holiday season can be difficult. So we decided to add some extra incentive to maintain your fitness during the season of candy and cake.

So here’s how it works.

Go to class. We will keep track of your attendance using the whiteboard. Be sure your coach writes your name down.

Only group classes count toward your total. Open gym, workouts done at home, a hike – they don’t count. Don’t even ask. Sorry, not sorry.

Only one class per day counts toward your total. So if you attend 5 classes in one day (why?), you still only have 1 class to your total.

What happens if you do hit that 20 mark?

We’re glad you asked.

For all of you who earn that magical number of 20 classes – we’ll enter you to win BACK your November membership fee. That’s right, we’ll draw ONE name from the pool of folks that hit 20 classes. If your name is selected you basically become a paid athlete.

Back Squat
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

“What a Cluster”
5 Rounds:
5 Squat Clean Thrusters (135/95)
10 Chest to Bar Pull-ups

Quote of the Week:
“You cannot find peace by avoiding life.”
Michael Cunningham

Box Brief:
We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well as 2:30pm Teens, and 3:30pm classes. See you there! 

Back Squat
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

“Escape Artist”
3 Rounds:
15 Handstand Push-ups
10 Kettlebell Box Step Overs (24/20) (53’s/36’s)
5 Devil’s Press (50’s/35’s)

Recipe of the Week:
If you’ve never had a meal with sun dried tomatoes you’re missing out! Try this Sun Dried Tomato Chicken Pasta recipe!

Ingredients:
8 ounces penne pasta
4-ounce jar sundried tomatoes in oil
3 garlic cloves, minced
1 pound chicken breasts, cubed
¼ teaspoon salt
½ teaspoon Spanish paprika
1 cup half & half or milk
1 tablespoon Italian seasoning
Parmesan cheese, optional

Instructions:
STEP 1
In a large pot, bring pasta water to a boil and cook pasta according to package directions. Once cooked, reserve 1 cup of pasta water and drain. Set the pasta aside.

STEP 2
While the pasta cooks, on a cutting board, finely chop sun-dried tomatoes. Season chicken with salt and paprika.

STEP 3
In a large 10-12 inch skillet over medium heat, heat up a tablespoon of the sun-dried tomato jar’s oil and sauté the chicken until it’s browned on both sides and cooked through.

STEP 4
To the same pan, add the sun-dried tomato pieces and garlic, and sauté for an additional minute. Add half and half to the skillet and stir to combine. Bring to a simmer over medium-low heat, stirring occasionally to combine liquid and sundried tomatoes. Once a thick sauce is formed, add Italian seasoning and stir.

STEP 5
Add cooked pasta to the skillet and combine with sauce. Add ½ cup of the reserved water, mix throughout to thin out the sauce. If it’s too thick, add in the additional reserved pasta water. Mix to combine.

STEP 6
Serve and sprinkle parmesan cheese and red pepper flakes if desired.

“Jamboree”
20 Minute AMRAP: teams of 3
10 Weighted Sit-ups (20/14)
5 Shuttle Runs
10 Box Jumps (24/20)

Meme of the Week:

Bench Press
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

“Swing”
4 Rounds:
30 Kettlebell Swings (53/36)
20 Ring Dips

Nutrition of the Week:
What happens if I overdo it?

We just had our first holiday of the season and I have some clients saying things like-it was a really busy weekend, we had tons of events and somehow I landed face first in the candy bowl on Halloween. Now is a good time to talk about how to approach holidays/special events and the day after an OOPS moment with your nutrition.

I would say there are two typical reactions to overdoing it. One, people will just free fall into the void-whether it’s nacho cheese or candy and desserts, bring it on because who cares anymore??? The other, people will WAY overcorrect and become super into salads and treat celery like a major food group because who doesn’t love celery???

I’d like to challenge you to do something different the next time you overshoot. What if-instead of doing anything extreme-you just woke up the next day, planned out your meals to hit your protein, hydration, and fueled your body appropriately? After working with tons of people. I can say with confidence that consistency over a long period wins out over perfection every time. We can have fun, enjoy our holidays and still hit our goals if we stay focused and don’t let one instance turn into a month of who cares.

“Lungs”
For Time:
2000 Meter Row
200 Double Unders
1 Mile Run

Question of the Week:
When is it okay to put Christmas decorations up?

Box Brief:
We proudly present to you, the Great Attendance Challenge!
It’s simple.

We challenge you to attend 20 group classes in November.

Why? Because consistency matters. Unfortunately, going to the gym during holiday season can be difficult. So we decided to add some extra incentive to maintain your fitness during the season of candy and cake.

So here’s how it works.

Go to class. We will keep track of your attendance using the whiteboard. Be sure your coach writes your name down.

Only group classes count toward your total. Open gym, workouts done at home, a hike – they don’t count. Don’t even ask. Sorry, not sorry.

Only one class per day counts toward your total. So if you attend 5 classes in one day (why?), you still only have 1 class to your total.

What happens if you do hit that 20 mark?

We’re glad you asked.

For all of you who earn that magical number of 20 classes – we’ll enter you to win BACK your November membership fee. That’s right, we’ll draw ONE name from the pool of folks that hit 20 classes. If your name is selected you basically become a paid athlete.

“Hallo-Wod”
6 Minute AMRAP: teams of 2
10 Snatches (115/80)
31 Air Squats
3-Minute Rest

6 Minute AMRAP: teams of 2
10 Shoulder to Overhead (155/105)
31 Goblet Squats (53/36)
3-Minute Rest

6 Minute AMRAP: teams of 2
10 Cleans (185/125)
31 Wall Balls (20/14)

Quote of the Week:
“Fear is forward. No one is afraid of yesterday.”
Renata Adler

Box Brief:
We have a limited schedule on Monday to celebrate Halloween. Our last class will be at 3:30pm. All other classes and open gym will run on schedule.

Bring A Friend Day is Friday!

We proudly present to you, the Great Attendance Challenge!
It’s simple.

We challenge you to attend 20 group classes in November.

Why? Because consistency matters. Unfortunately, going to the gym during holiday season can be difficult. So we decided to add some extra incentive to maintain your fitness during the season of candy and cake.

So here’s how it works.

Go to class. We will keep track of your attendance using the whiteboard. Be sure your coach writes your name down.

Only group classes count toward your total. Open gym, workouts done at home, a hike – they don’t count. Don’t even ask. Sorry, not sorry.

Only one class per day counts toward your total. So if you attend 5 classes in one day (why?), you still only have 1 class to your total.

What happens if you do hit that 20 mark?

We’re glad you asked.

For all of you who earn that magical number of 20 classes – we’ll enter you to win BACK your November membership fee. That’s right, we’ll draw ONE name from the pool of folks that hit 20 classes. If your name is selected you basically become a paid athlete.