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Wednesday 12/20/17

Nutrition 2018 – We’ve done several different types of nutrition challenges in the past. We’re due for one but we’d like your input. Rules? Whole30? RP? Prizes? Point system? Timing? Shoot an email with your thoughts, ideas and concerns. We’ll even have the Dexa Scan truck out next month to get you some before stats.

Travel Workouts – Did you know we have an entire page on the website dedicated to keeping you fit on the road? Tons of workouts are available that require little to no equipment. Check them out under the Members tab.

Try a New Gym – That’s right. We’re suggesting it. If you are traveling out of town for the holidays, find a CrossFit, Olympic Weightlifting, StrongFirst or Functional Fitness gym close by Grandma’s house. Most gyms like ours allow people like you who have been properly taught how to lift kettlebells and barbells and navigate the gym to take class. If you’re a total dork like we are, the first thing we do is google strength+conditioning+the zip code we’re traveling to when booking travel.

Look under pricing or contact us or schedule to find the DROP-IN policies. Gyms (just like us) want 24 hours notification that you’d like to take class. It usually costs about $20 to take class. It’s fun to experience different, yet similar, gyms. You’ll find it interesting to workout with total strangers and new coaches in a new place. The coolest part is no gym is alike. Everyone operates a little different (unless you drop-in to LA Fitness. Can’t help you there.) and coaches a little different and programs a little different.

Just don’t be surprised when you raise your hand to point out that you’re a Level 2 and they look at you funny. Don’t let that intimidate you! Most gyms don’t have any kind of level system but they will “scale” a workout for you. (We don’t like that word so much or the idea of having a new person do PVC pipe snatches in a workout. It’s silly. There’s better exercises to grease that movement pattern groove. Swings, obviously.) But you’ll come back to your home turf with an appreciation for our programming and coaches, a new T-shirt and maybe even ideas for things we can do better.

Upcoming Holiday Schedule:
Sunday, Dec 24th – Closed
Monday, Dec 25th – Closed
Tuesday, Dec 26th – Friday, Dec 29th: 6 am, 12:15 & 6 pm ONLY
Saturday, Dec 30th – 9:30 am
Sunday, Dec 31st – Closed
Monday, Jan 1st – Closed
Tuesday, Jan 2nd – Normal schedule resumes

Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

20 Minutes total

Levels 2-4
6 Minutes:
Warmup your bench press: 5 reps each – empty bar, 35%, 45%, 55%
45-60 Samson stretch on each side

12 minutes E3MOM (4 sets)

5 Bench Press at 70%
30 Crab Kicks

Levels 0/1

5 Floor Press
30 Crab Kicks
10 Medicine Ball Deck Squats

MB Deck Squat; Holding an 8-10# med ball or slam ball (or a 15# Kettlebell if you have a good dentist), squat down as deeply as possible, roll back onto your shoulders, and touch the ball to the floor over you head. Reverse the movement by swinging the ball forward, bracing your midsection and kicking your heels down into the floor close to your hips as you come into a deep squat, finish the rep by standing up. Speed is critical to generate momentum on the way up. If you don’t have really good ankle and hip mobility this movement will likely elude you. Instead practice deep squats with the weight as a counterbalance, and then practice rocking to your feet from a tucked supine position.

5 Seated Press
15 Ring Rows
40 yd Bear Crawl


“The Cauldron”

1 Round (13:15 minutes total)
30 seconds work/15 seconds rest
Repeat each exercise for 3 sets in a row, then move to the next exercise.
After the 3rd set of Lunges, repeat the entire sequence.

Left Arm Kettlebell Press (or Push Press/Jerk)
Right Arm Kettlebell Press (or Push Press/Jerk)
Left Arm Kettlebell Swing
Right Arm Kettlebell Swing
Left Arm Kettlebell Squat
Right Arm Kettlebell Squat

You will use the same weight for the entire workout, trying to get as many reps as you can per interval.
There is no Rx weight for this workout–select a weight that you can use safely but will still be challenging in as the sets progress.

40 yd Farmer Walk
30 Second Downdog Hold