*Thanksgiving Day WOD*
Typically we love visitors, but we do need to make sure that we have appropriate numbers for the workout and have enough squares for everyone. If a family member wants to come with you please have them pay for a drop-in online and register for the class. If you want us to do it on our end please send an email to [email protected]. If a non-member shows up on Thanksgiving morning with no registration for open gym or the class, they will not be able to participate.
Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Monday– Normal Hours
Tuesday– Normal Hours
Wednesday– Normal AM Schedule (5,6,7,8,11) PM schedule 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 9-1)
Saturday– 7,8,9,10,11,12pm *close at 1pm*
Sunday– Normal Schedule
The Holiday Season is Upon Us! Here are few Tips on How To Stay On Track This Year!
By: Coach Michelle & Coach D
This year may look different for most of us with socially distant and smaller gatherings for the holidays. It’s important now more than ever that we take care of our health and wellness. Take a minute to read through some suggestions for how to enjoy the season without going overboard.
1. Reel It In. The holiday season isn’t just about your favorite foods. Start some new traditions with your family and loved ones. For example once your Thanksgiving day meal is over leave the food table and hang out somewhere else with your company. Outdoor gatherings are highly recommended over indoors anyway. After your meal head out for a socially distant walk or hike if you have access to some trails.
Once the day is over reel it in. Out of the 35 days between Thanksgiving and New Years try to remember that Thanksgiving is only ONE of those days. Don’t let a special occasion take over the whole month. Enjoy and savor your favorite Thanksgiving Day food and leave it at that.
2. Meal Prep. So many people dread these two words and say “but I don’t have time.” Everyone has an hour. And if you really feel crunched for time, try a healthy meal delivery company or a grocery delivery service like Instacart. Meal prep is SO important. Keep it simple. A quick google search turns up tons of healthy, quick crockpot recipes that require very little skill or time. Overnight oats are a great go-to breakfast or snack that takes minutes to prepare. Even making one or two healthy meals for the week will make a difference. Frozen vegetables, uncooked lean turkey patties, chicken sausage, and pre-cooked and cut sweet potatoes are all easy, healthy food items that take minutes to whip up.
3. Stay Active. Now is not the time to stop going to the gym, and it is a great time to pick up a new fitness routine. Get out and walk during lunch breaks and track your steps for accountability. Get a fitbit or download a wellness app onto your iPhone. ALWAYS take the stairs, and park further away when holiday shopping.
Can’t make it to the gym? Body weight workouts are very effective if you are pressed for time. We have a variety of “At Home Wods” that can be done anywhere. We also have a variety of bodyweight movements you can find on our YouTube channel! If you are traveling, check out local gyms, search for safe running or walking routes, and find ways to stay active. Get family members to go for walks to break up meals. Listen to some podcasts to get a break. Read: Best 42 Podcasts and 50 Ways to Walk More.
4. Stay hydrated and limit alcohol intake. This is one of the hardest things for most people. Booze is everywhere this time of year. Your body has no use for it nutritionally; it turns to sugar and is stored as fat, leaves you dehydrated, and leads to poor late night diet choices. Eating healthy and working out all week will not undo the damages of binge drinking every weekend, and yes, it will eventually catch up to you. This is not saying never drink again; just pick your battles.
If and when you do drink, choose something lower in calories and sugar (vodka soda with a splash of juice, light beer, red wine, etc.). Stay away from mixed drinks, and make sure to drink lots of water. Read: Healthy Water Alternatives and Bottoms Up: Choosing Healthier Drinks.
5. Bring Your Own Everything. Take this opportunity to stay in control of your food intake at a gathering. Right now it’s highly encouraged that you bring your own food and drinks to any small gathering. This is a good opportunity to limit the amount of junk you may have taken in otherwise.
6. PORTION CONTROL. If you don’t bring your own meal be sure to practice portion control. When attending a holiday gathering, try to make most of your plate vegetables, the other quarter lean protein (think grilled, baked, broiled), and the last quarter whole grains or starchy veggies. All the fiber from the veggies will help keep you full and satisfied and will help with sugar cravings. If you are surrounded by all your favorite treats, this will also help prevent you from overeating. For desserts, pick a small portion of something you know you’ll really enjoy and leave it at that. Dessert is fine in moderation!
Outdoors Primarily Unless Cold & Dark
Warm-up
Modified Dynamic Warm Up (Everything in Place)
:30 Work | :10 Rest
-Butt Kickers
-Knee to Chest
-High Knees
-Over the fence/ under the fence (back and forth)
-Spidermans
-Lunge with twist
-Figure fours
-Samson stretch
Mobility
Shoulders
Lats
Skill
Clean and Jerk
Nutrition Benchmark WOD
In 20 minutes:
Run 1 mile for Time
Then
Work up to Max load Clean and Jerk
Cold Weather Subs – Row 2k or Bike 3 Miles
Non-Retest WOD
20 Minute AMRAP
400M Run
10 Power Cleans
Climb in weight each time
Cold Weather Subs – 500m Row, .7 Bike
RX- 115|75,135|95,155|105,175|115, 195|125++
Level 2- Start at 95|55, add 10-20|5-10lbs each lif or 1t
Level 1- Start at 75|35, add 10-20|5-10 each lift
ADV- Start at 135|95 add 20|10 each lift
Core Cashout
100 Hollow Rocks
EMOM 10 MB Sit Ups
*The cashout starts with the MB Sit Ups
*Bicycle abs can be subbed for hollow rocks
Extra Work
Not For Time..
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Strict T2B
*As you descend in reps increase difficulty by increasing the HSPU deficit or adding weight in form of a db between the feet for T2B