Blog
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5 x 3 @ 75%
In between each set :30 sec. handstand hold
WOD
14 min. to get as far as possible:
50 Med Ball Cleans
50 Wall Balls
50 Box Jumps
50 Med Ball Ground to Overhead
50 Burpees
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
12 Rounds, on the :90 sec.
1 Deadlift
1 Hang Clean, 1 sec. pause at catch
1 Front Squat
1 Squat Clean, 1 sec. pause at catch
Post
Mobility
Warm Up
Breathe. Stretch. Move.
WOD
5 Rounds
500m Row/Ski @ 2k pace + :01-:03
2 min. rest in between
then
12 min. AMRAP
5 Strict Pull Ups
10 Jumping Lunges
250m on machine
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
4 Rounds
20 Single Arm KB Press
20 Single Arm KB Row
20 Single Leg KB DL
WOD
6 min. AMRAP
5 Burpees
10 KB swings
15 Squats
Rest 1 min.
4 min. AMRAP
Rest 30 seconds
2 min. AMRAP
Post
Coach’s Choice abs
Warm Up
Breathe. Stretch. Move.
Strength
1 rep max Deadlift
Compare to 7/17/20
WOD
40 min. Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
500m Row
Rest 5 min.
500m Ski
These should be max effort!
then
For time
100 KB swings 53/35
Rest 2 min.
100 Burpees
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
On Rower or Ski Erg, at 2k pace:
1 min. work / 1 min. rest
2 min. work / 2 min. rest
3 min. work / 3 min. rest
2 min. work / 2 min. rest
1 min. work / 1 min. rest
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Push Press
10-8-6-2-1-1-1
Building to 1 rep max
Compare to 7/15/20
WOD
3 Rounds
4 min. AMRAP
6 DB Snatch 40/25
8 Box Jumps
10 Hop Overs
1 min. rest in between rounds
Post
Coach’s Choice
That’s funny, that’s right before and right after our upcoming Fall Back Into Fitness nutrition challenge. It sure would be helpful to have accurate data about our own bodies in order to establish a baseline at the beginning of dedicating 6 full weeks to changing our diets. What’s more, it would be even better to test those numbers again at the end of the 6 weeks to see how our bodies have changed. It’d be great to have accurate information about our bodies like:
Sign up ASAP to reserve your spot. We’ll be advertising this throughout the wider Moab community beginning this Friday, and we’d love to have our members get first pick of appointments. This is a great way to really learn about your body, identify weaknesses, and hold yourself accountable for this 6 week challenge.
Click here to reserve your scan appointment!
Warm Up
Breathe. Stretch. Move.
WOD
Shoulders and hips
Movement review
then
10 min. EMOM
1 Clean and Jerk
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
30 min. AMRAP
50/40 Cals on machine
40 Squats
30 Sit Ups
20 Push Ups
10 Strict Pull Ups
Post
Coach’s Choice
Make the commitment to yourself and your health by dedicating 6 weeks to creating new habits and self-awareness surrounding your diet. Challenge begins October 1st. Sign up at the gym. Click here for the details!
Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
10-8-6-2-1-1-1
Building to 1 rep max with solid form
Compare to 7/13/20
WOD
10 Rounds
10 Wall Balls 20/14
10 Burpees
10 Sit Ups
Post
100 Banded Pull Aparts
100 Bent Over Rows
100 Arm Curls
100 Tricep Extensions
To reintroduce healthy habits and mindful choices into our lives. This year has been tumultuous to say the very least, and it has led to many of us losing track of our health and fitness. We know that many of you have been pushing yourselves in the gym, but exercise is just one aspect of a healthy lifestyle. Nutrition is truly the base of the pyramid when it comes to making real, lasting change in your health and this is your opportunity for a reset with a community supporting you and pushing you to stick with it the entire time.
We do not believe there is a one-size-fits-all diet that works for everyone. We do believe, however, that there are a few pillars of good health that we can all focus on:
The challenge will begin October 1st and end November 11th.
Entry is $20 per person and can be paid at the gym, cash only. Sign ups begin Monday, September 14th.
Once you pay your entry fee you will be given a points sheet to track your progress throughout the 6 weeks. This will look different than past points sheets!
You can join anytime throughout the challenge, but you will be more likely to win if you join by September 30th!
As we’ve done in the past, the winner will take home half of the money collected for the challenge, while the other half will be donated to the non-profit of the winner’s choice.
The challenge this time will be done snowball-style, meaning we will start week 1 by focusing on two aspects of a healthy diet: hydration and exercise. Week 2 we will add in vegetables and limit alcohol intake, while still continuing with hydration and exercise. Week 3 will include hydration, exercise, vegetables, limiting alcohol, rest, and limiting sugar, etc. By going about this gradually we hope to create longer lasting habits, and to have every single one of you stick with this thing until the very end.
Unless otherwise noted, each of the checkboxes on your chart is worth 1 point.
A 200 pound person should consume 100 ounces of water each day to get the point. Yes, we know there is water in coffee. No, it does not count towards your daily intake. Most of us are chronically dehydrated so this is meant to bring awareness to how much water we’re actually drinking during the day, and how much we should!
You do not get more points for working out more than 3 days per week. The max number of points you can get per week for the workout category is 3. Workouts must be completed at the Gym on 5th.
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 are wonderful foods but they 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. Pro tip: Pre-slice bell peppers, carrots, and cucumbers to have on hand when you need a snack. Dip in salsa or hummus instead of chips!
Some ideas to get you started
All greens, measured raw (lettuce, kale, chard, spinach, etc.)
Tomatoes, eggplant, peppers, onions, garlic
Celery, broccoli, cauliflower, artichokes, asparagus, cabbage
Squash, zucchini, cucumbers, green beans
Turnips, radishes, rutabagas, beets, carrots, kohlrabi
Pretty self-explanatory. Most of us like to indulge every now and again, but this whole challenge is meant to bring awareness to habits we may have established in our lives that aren’t serving our long term health. Are we saying never drink alcohol again? Of course not. We are saying this is a good time to reflect, check-in, and see if you really need that cocktail or beer every single day, or if you could possibly skip it for a few days or maybe even a few weeks for the sake of finding out if your sleep and energy levels improve or if you notice any changes.
We know this is a tough one more most of us. We’re busy. Too busy. With kids and school and work and everything else life throws at us, getting to bed at a regularly scheduled time and waking up at the same time each day feels impossible. But as hard as it may be, studies have shown that the long term health effects of sleep deprivation are scary and dangerous. If you are curious about this topic, check out Why We Sleep by neuroscientist Matthew Walker. For this challenge, the 7 hours need to begin when you get in bed and end when you get out of bed. Naps don’t count towards the 7 hours.
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 throughout this challenge, we hope to form some new habits while also learning something about what’s actually in the food we eat on a regular basis.
UPDATE: Naturally sweet foods like whole dates and bananas are okay. ALSO, many pre-workout supplements and protein powders have sweeteners in them. For this challenge, those are okay to include in your diet and will not count against you for your “No Sugar” consumption.
Here is an exhaustive list of sugary ingredients that you may find on labels:
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.)
Science-y names for sugar
Dextrose
Disaccharide
Glucose
Galactose
Maltose
Monosaccharide
Polysaccharide
Ribose
Saccharose
Sucrose
“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
Artificial sweeteners
Aspartame
Acesulfame-K
Equal
Nutra-sweet
Saccharin
Splenda
Stevia
Sucralose
Sweetleaf
Sweet-n-Low
Truvia
Sugar alcohols
Arabitol
Dulcitol
Erythritol
Glycol
Glycerin (Glycerol)
HSH
Iditol
Isomalt
Lacitol
Maltitol
Mannitol
Polyglycitol
Ribitol
Sorbitol
Threitol
Xylitol
Pretty self-explanatory. Set a timer, stretch whatever needs stretching. An easy point to get, make it a new habit whenever it works best for you throughout your day!
No cell phones, TVs, or computers a full 30 minutes before getting into bed.
If you complete every single daily challenge: Water, Veggies, No Alcohol, Slept 7 hours, No Sugar, Stretch 10 min., and No Screens Before Bed, you can check off the “Everything” box for an additional 15 points!
We will have weekly mental and physical challenges posted at the gym. Complete them within the week and get 10 points.
In order to get a point for bringing someone to the gym, they need to be a Grand or San Juan county resident and it needs to be their first time to the gym. You do not need to attend class with them, they just need to mention that they were referred by you!
Though there won’t be bonus points for getting a scan, we highly recommend this if you’re able! Dexa Body Scan is based in Salt Lake City and will be bringing their mobile unit to the gym on October 2nd and November 12th. The scan takes less than 10 minutes and will give you your body fat percentage, bone density, muscle mass and muscle symmetry. This is a great way to learn more about your body and your health, and give you an incentive to stick with the challenge. Sign up for both dates here!
Points will be tallied,
Let’s do this thing.
