Blog
Warm Up
Couch stretch
400m run
20 mirandas
20 kigh kneee stretches
20 tin soldiers
20 hip bridges
50 butt kicks
Strength
Push press
8 min. EMOM
5 @ 50%
WOD
10 min AMRAP
10 KB swings
10 goblet squats
*every minute do 3 burpees
Post
60 ring hold leg lifts
Shoulders with bands
Warm Up
Banded shoulders/arm circles
50 jumping jacks
20 push ups
20 scorpions
50 mtn climbers
50 jumping jacks
Strength
5 rounds
5 mins. work/rest 1 min.
Rd 1: Cindy
Rd 2: Wall sit (every time you come out do 5 sit ups)
Rd 3: Bar hang (every time you drop do 5 burpees)
Rd 4: Plank (every time you come down do 5 jumping squats)
Rd 5: Cindy
*Score is rounds of Cindy on your last round
Post
Shoulder mobility!
Warm Up
2 mins running around room (high knees/butt kicks, etc...)
20 good mornings
20 leg swings
20 3 second count squats
Butts and Guts
Metcon (Weight)
4 Rounds Not For Time
10 Bulgarian Deadlift Right
20 Bulgarian Jumping Lunges Right
10 Bulgarian Deadlift Left
20 Bulgarian Jumping Lunges Left
Endurance
7 minutes of burpees
Max effort
Post
4 Rounds Not for Time
15 Stability Crunches
10 Plank Step Up and Down (Alternating Sides)
Warm Up
Couch stretch with leg extended
Pass throughs
2x 20 hollow rocks
20 supermans
10 pushups w/3 second lower
Strength
3 rounds
90 seconds each of :
Station 1: 5 x 3 seconds CHIN up negatives
Station 2: 5 x goblet squats (3 seconds on way down, 2 second at bottom)
Station 3: 45 second hold of hollow rock
Station 4: reverse snow angels
WOD
7 rounds for time
5 one arm KB swings left
5 one arm KB swings right
5 one leg box step ups left
5 one leg box step ups right
10 box jumps
Post
3 x 1 min wall sit with plate/1 min rest
WARM UP:
Banded Hamstrings
50 lunges
30 hip bridges
20 bird dogs
10 burpees
STRENGTH:
10 MIN EMOM:
3 REPS POWER CLEAN@70% (ISH)
WOD:
8 MIN AMRAP:
1 Deadlift 225/155)
1 toes to bar
2,2, 3,3, etc.... for 8 mins
POST:
Banded shoulders and hip mobility
Warm Up
200m jog
Banded shoulders
3x
10 PVC thrusters
10 superman/hollow rocks on bar
10 dead bugs
Strength
10 min. of Turkish get ups
WOD
Fran
21-15-9
Thrusters 95/65
Pull ups
*Compare to 1/24/18: https://thegymon5th.com/journal/2018/1/23/wod-wednesday-12418?rq=fran
Post
50 Russian twists
Shoulder mobility
It’s that time again...challenge time! This month-long challenge will focus on creating new habits. Sometimes the easiest part of the journey to health is getting to the gym, and the hardest is changing your habits outside in the “real world”. How we fuel our bodies is just as important as exercise. Our hope with this challenge is to draw attention to how you’re fueling your body: Are you eating too much sugar? Are you getting enough rest? Are you chronically dehydrated? There will, of course, still be points for getting to the gym, and weekly physical challenges to complete on your own - or with co-workers, friends, and family!
Entry Rules
Entry is $10. The challenge will begin Monday, July 2nd, 2018 and end Sunday, July 29th, 2018. You must pay your entry at the gym by Monday, July 2nd. Once you sign up you’ll be given a chart to track your points. Your point charts will need to be brought to the gym on Monday, July 30th, 2018. We’ll announce the winner at a party at the gym on the evening of Tuesday, July 31st, 2018! You do not need to be present to win, or participate!
The grand prize will be the total sum of the money paid as entry for the challenge. In our last challenge the winner took home nearly $300, so the more that participate, the more you could win! The winner will be the individual that has earned the most points by the end of the challenge. If there is a tie, the prize money will be divided equally amongst the winners. There will also be prizes for 2nd and 3rd place.
How to Earn Points Each Day
7+ hours of sleep
At least 7 consecutive hours in the evening. You do not get a point if you sleep for 5 hours at night and then take a 2 hour nap during the day.Drink half your bodyweight in ounces of water
i.e. A 160 lb. person would need to drink 80 ounces of water to earn 1 point. Yes, we know there’s water in coffee; no, it doesn’t count towards your water consumption for the day.No sugar
This is a really tough one. Sugar and other sweeteners are a sneaky ingredient in a lot of common foods, especially condiments and sauces (ketchup, dressings, etc.). Read all labels. We know there are some “healthy” alternative sugars out there, most of which are on this list, and we’re by no means saying that these are bad to consume in your regular life, but for this challenge we really want to focus on the fact that we have a sugar problem as a society, and we’re so accustomed to eating sweet or sweetened foods that we don’t even realize we’re doing it anymore. By omitting the following ingredients from your diet as much as possible for the next 30 days, we hope to form some new habits while also learning something about what’s actually in the food we eat on a regular basis. Plus, it’s July in Moab - visit the Farmers Market and check out all the fruit that’s in season!Here is an exhaustive list of sugary ingredients that you may find on labels:
Sugar alcohols
Arabitol
Dulcitol
Erythritol
Glycol
Glycerin (Glycerol)
HSH
Iditol
Isomalt
Lacitol
Maltitol
Mannitol
Polyglycitol
Ribitol
Sorbitol
Threitol
Xylitol
Artificial sweeteners
Aspartame
Acesulfame-K
Equal
Nutra-sweet
Saccharin
Splenda
Stevia
Sucralose
Sweetleaf
Sweet-n-Low
Truvia
“Natural” sugars
Agave nectar
Coconut nectar
Coconut sugar
Date sugar
(Evaporated) cane juice
Maple syrup
Honey
Molasses
Monk fruit extract
Rice malt (extract)
(Sweet) sorghum
Treacle
Science-y names for sugar
Dextrose
Disaccharide
Glucose
Galactose
Maltose
Monosaccharide
Polysaccharide
Ribose
Saccharose
Sucrose
Just plain sugar
______ sugar (brown sugar, cane sugar, raw sugar, beet sugar, confectioner’s sugar, etc.)
______ syrup (high fructose corn syrup, malt syrup, refiner’s syrup, rice syrup, brown rice syrup, date syrup, etc.)
No alcohol
Pretty self-explanatory. No beer, wine, liquors. No alcohol for 1 day earns you 1 point.Eat 4 cups of veggies
Much like the “no sugar” aspect of this challenge, consuming 4 cups of veggies each day is meant to bring awareness to your diet and what you’re putting into your body. Rather than talk about what you can’t have, this rule is about what you can! Potatoes and sweet potatoes do NOT count as a vegetable for this challenge! You can of course still eat them, they just will not count towards your 4 cups of veggies.Turnips, radishes, rutabagas, beets, carrots, kohlrabi
Squash, zucchini, cucumbers, green beans
Celery, broccoli, cauliflower, artichokes, asparagus, cabbage
Tomatoes, eggplant, peppers, onions, garlic
All greens (lettuce, kale, chard, spinach, etc.)
How to Earn Points Each Week
Completed weekly challenge
We will post a different challenge at the 6am Monday class each week. Don’t worry! You do not have to be at the 6am class to play. :) The challenge will be something you have the entire week to complete. As long as you finish the task by midnight on Sunday of that same week, you get the points.
2. Worked out 3x throughout the week
Attend 3 classes at the Gym on 5th Monday-Saturday and you get the points. If you’re going to be travelling, you can still participate! We will provide a list of at-home workouts you can do while you’re out of town. Dropping in at other gyms will also count towards your 3 classes.
3. Points for bringing in someone new
Share the love! You know what it means to be a part of this community, and how good it feels to push yourself out of your comfort zone while being supported and cheered on by everyone around you. If you have that one friend that you’ve been trying to get in the gym since you started, this is the time! Of course it’s good for the gym, but we also want to include and invite anyone that’s interested in creating healthier habits and leading a healthier life. For every new person that you bring in to one class, you get 1 point. They do not have to sign up for the challenge, or become a member, or even pay for a class! Locals get their first class free and Saturdays are free for everyone. However, if they do participate in the challenge, that only means the grand prize gets bigger!
4. There may be some surprises along the way. Keep an eye out for extra bonus points and double point days...
Warm Up
Couch stretch
2x
10 wall walks
10 mirandas
10 hollow rocks
10 supermans
Strength
4x10
Front raises with dumb bells
Lateral raises
Bent over rows
WOD
5 rounds
20 box jumps
20 sit ups
Post
Mobility ball on shoulders/foam roll
Warm Up
Banded hamstrings
100 jumping jacks
Butts & Guts
8 Rounds
8 Reverse Lunge Right
8 Single Leg Deadlift Right
8 Reverse Lunge Left
8 Single Leg Deadlift Left
Endurance
5 rounds
1 min singles or doubles
1 min plate burpees
Post
For time
5 rounds
30 Russian Twists
3 Plank Ups
Warm Up
Pass throughs
200m jog
3x:
20 mountain climbers
10 push ups
10 jumping squats
Strength
Back squats
5x5@60%
3 sec pause at bottom
WOD
5-10-15-20-25-20-15-10-5
KB swing 35/53
Goblet squats
Post
40 planks moving from hands to elbows
Hamstring stretches
