Monday 190218
POSTED DATE: MONDAY, FEBRUARY 18TH 2019
NEWS
Is your mindset holding you back? Are you too busy comparing what you can do to others?
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In this sport, comparison is something that happens when we want to get better, but it is a roadblock to what you want to do here - which is enjoy your time here and appreciate your strong body.
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Read the blog below for more!
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http://
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#comparsionkillsprogress #thinktanktuesday#momentumfitness #momentumcrossfit715#eauclaire
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In this sport, comparison is something that happens when we want to get better, but it is a roadblock to what you want to do here - which is enjoy your time here and appreciate your strong body.
.
Read the blog below for more!
.
http://
.
.
#comparsionkillsprogress #thinktanktuesday#momentumfitness #momentumcrossfit715#eauclaire
CrossFit
Strength: Back Squat
(16min)
10 @ Empty Bar Squats
8 @ Back Squats @ 50%
6 @ Back Squats @ 60%
4 @ Back Squats @ 70%
5 x 1 @ Back Squats @ >80%
WOD: “Tequila on Ice with a Splash of Lime”
RX & Fitness
2 RFT (12 min cap)
800m Row
20 Back Squats from Floor @ 50% of 1 RM from Above
Sizzle
2 RFT
600m Row
20 Back Squats from Floor (empty barbell)
Cool Down:
Pigeon: 60 each side
(16min)
10 @ Empty Bar Squats
8 @ Back Squats @ 50%
6 @ Back Squats @ 60%
4 @ Back Squats @ 70%
5 x 1 @ Back Squats @ >80%
WOD: “Tequila on Ice with a Splash of Lime”
RX & Fitness
2 RFT (12 min cap)
800m Row
20 Back Squats from Floor @ 50% of 1 RM from Above
Sizzle
2 RFT
600m Row
20 Back Squats from Floor (empty barbell)
Cool Down:
Pigeon: 60 each side
MOFit
Strength: BackSquat
E90 x 6 sets Complete - 5 reps
WOD:
24 Min AMRAP
400m Row
20 BackSquat (BB or DB)
20 Lateral Bar Hops
10 Pullups
Cool Down:
Pigeon: 60 each side
E90 x 6 sets Complete - 5 reps
WOD:
24 Min AMRAP
400m Row
20 BackSquat (BB or DB)
20 Lateral Bar Hops
10 Pullups
Cool Down:
Pigeon: 60 each side
Saturday 190216
POSTED DATE: SATURDAY, FEBRUARY 16TH 2019
NEWS
"It's fine it's Organic / Gluten Free."
I hear this all the time.
Sorry to break it to you, just because you bought those Organic Sweet potato chips doesn't change the fact that you are still eating Chips!
There is still a higher amount of fat and carbohydrates that in the end will affect your daily calorie consumption. We have a tendency to justify over indulging or choosing to have these treats in the house because they "are better for you."
You still need to READ labels and still be conscious of your serving size.
I have a challenge for everyone out there. Take your favorite dessert/chip and actually measure or weigh out what it suggests as a serving. (usually found at the top of the label of what 1 serving should be in ounces or grams). This will give you a visual of actually how little the serving size is.
I use chips as an example because this is my own guilty pleasure. I choose to buy organic because of the fewer and better ingredients but I don't buy them often because out of sight out of mind.
Don't be fooled by "it's ok, it's organic". Gluten free/organic cookies are still cookies! Organic chips are still chips! Don't get caught down that rabbit hole.
I hear this all the time.
Sorry to break it to you, just because you bought those Organic Sweet potato chips doesn't change the fact that you are still eating Chips!
There is still a higher amount of fat and carbohydrates that in the end will affect your daily calorie consumption. We have a tendency to justify over indulging or choosing to have these treats in the house because they "are better for you."
You still need to READ labels and still be conscious of your serving size.
I have a challenge for everyone out there. Take your favorite dessert/chip and actually measure or weigh out what it suggests as a serving. (usually found at the top of the label of what 1 serving should be in ounces or grams). This will give you a visual of actually how little the serving size is.
I use chips as an example because this is my own guilty pleasure. I choose to buy organic because of the fewer and better ingredients but I don't buy them often because out of sight out of mind.
Don't be fooled by "it's ok, it's organic". Gluten free/organic cookies are still cookies! Organic chips are still chips! Don't get caught down that rabbit hole.
CrossFit
WOD " Shake and Bake"
RX
Buy In- 60 Clean & Jerks 105/75
then...
5 Rounds
40/30 Cal Bike ( break up cals however)
15 Synchronized Bar Facing Burpee Bar Hops
10 Thrustes 105/75 ( break these reps up however)
Buy out- 60 Cal Row ( break cals however)
FITNESS
Buy In- 60 Clean & Jerks 95/65
then...
5 Rounds
35/25 Cal Bike ( break up cals however)
15 Synchronized Bar Facing Burpee Bar Hops/step overs
10 Thrustes 95/65 ( break these reps up however)
Buy out- 60 Cal Row ( break cals however)
SIZZLE
Buy In- 40 Clean & Jerks 85/55
then...
5 Rounds
30/20 Cal Bike ( break up cals however)
10 Synchronized Bar Facing Burpee Bar Hops/step overs
10 Thrustes 85/55 ( break these reps up however)
Buy out- 40 Cal Row ( break cals however)
Friday 190215
POSTED DATE: FRIDAY, FEBRUARY 15TH 2019
NEWS
New Year New Goals blog post up - How To Make Your Goals A Reality! How often do we make goals or resolutions only to fail?
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Follow the link to read about common faults and how to set yourself up for success!
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https://
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#goals #crossfit715 #momentumfitness
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Follow the link to read about common faults and how to set yourself up for success!
.
https://
.
#goals #crossfit715 #momentumfitness
CrossFit
STRENGTH With a running clock to 15 minutes.
PART A- Snatch Complex keep it light work on technique
Snatch Pull + Power Snatch + 1 Hang Squat Snatch
MIN 0- 1 Complex
MIN 1:30 – 1 complex
MIN 3- 1 Complex
MIN 4:30 1 Complex
Then at min 6 take the next 9 minutes to build to heavy 1 RM SQUAT Snatch
WOD “Dr. Evil”
8 min AMRAP
3 Snatch Grip Deadlifts + 2 Hang Power Snatches + 1 O.H Squat
RX/Fitness Use 60% from above 1 RM
Sizzle – Stay light and work on technique
****ANYTIME YOU BREAK UP THE COMPLEX 75 DOUBLE UNDERS rx – 125 SINGLES FITNESS /SIZZLE***
ABSOLUTLEY NO RESTING IN THE BOTTOM OF DEADLIFT OR DROPPING THESE DEADLIFTS MUST BE AT A WEIGHT YOU CAN TOUCH AND GO
EXTRA CREDIT
3 X
20 Plate Situp ups ( arms are locked out)
25 Plate Flutter Kicks ( hold plate locked out in hollow position and slow count kicks)
30 Second Plate Hollow Hold ( hold plate locked out in hollow position and hold .)
PART A- Snatch Complex keep it light work on technique
Snatch Pull + Power Snatch + 1 Hang Squat Snatch
MIN 0- 1 Complex
MIN 1:30 – 1 complex
MIN 3- 1 Complex
MIN 4:30 1 Complex
Then at min 6 take the next 9 minutes to build to heavy 1 RM SQUAT Snatch
WOD “Dr. Evil”
8 min AMRAP
3 Snatch Grip Deadlifts + 2 Hang Power Snatches + 1 O.H Squat
RX/Fitness Use 60% from above 1 RM
Sizzle – Stay light and work on technique
****ANYTIME YOU BREAK UP THE COMPLEX 75 DOUBLE UNDERS rx – 125 SINGLES FITNESS /SIZZLE***
ABSOLUTLEY NO RESTING IN THE BOTTOM OF DEADLIFT OR DROPPING THESE DEADLIFTS MUST BE AT A WEIGHT YOU CAN TOUCH AND GO
EXTRA CREDIT
3 X
20 Plate Situp ups ( arms are locked out)
25 Plate Flutter Kicks ( hold plate locked out in hollow position and slow count kicks)
30 Second Plate Hollow Hold ( hold plate locked out in hollow position and hold .)
MOFit
WOD- 1 “LETS TALK”
5x
EVERY 3 MINUTES PERFORM
21 Slamballs
5 20 meter Shuttle Sprints
3 Burpees
*** talk about goal here is to get the work done within 3 minutes so need to push to get a rest if they reach the point they can no longer keep it under 3 minutes continue working through the rep scheme for the remainder of the 15 minutes****
WOD 2 “1/2 Chelsey”
15 min EMOM
RX
5 pull ups
10 push ups
15 air squats
FITNESS
5 RING ROWS / 3 Bar pull ups
8 push ups
12 Air squats.
*** same advice from above wod. Goal is to be able to complete work in under minute if no longer keep this up then turn into AMRAP.***
COOL DOWN
BANDED HAMSTRING STRETCH
5 cobra push ups
30 sec pigeon each side
5x
EVERY 3 MINUTES PERFORM
21 Slamballs
5 20 meter Shuttle Sprints
3 Burpees
*** talk about goal here is to get the work done within 3 minutes so need to push to get a rest if they reach the point they can no longer keep it under 3 minutes continue working through the rep scheme for the remainder of the 15 minutes****
WOD 2 “1/2 Chelsey”
15 min EMOM
RX
5 pull ups
10 push ups
15 air squats
FITNESS
5 RING ROWS / 3 Bar pull ups
8 push ups
12 Air squats.
*** same advice from above wod. Goal is to be able to complete work in under minute if no longer keep this up then turn into AMRAP.***
COOL DOWN
BANDED HAMSTRING STRETCH
5 cobra push ups
30 sec pigeon each side
Thursday 190214
POSTED DATE: THURSDAY, FEBRUARY 14TH 2019
NEWS
Congratulations to Momentum’s January Consistency Club!!
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It’s not about having time, it’s about making time!
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It’s not about having time, it’s about making time!
CrossFit
WOD- “FORGET ABOUT THE MATH”
(28 min Cap)
3 x
RX
30 Plate G2OH 45/25
40/30 Calorie Row
30 Deadlifts 135/95
40 Abmat Situps
FITNESS
30 Plate G2OH 35/15
30/20 Cal Row
30 Deadlift 115/75
40 Abmat Situps
SIZZLE
20 Plate G2OH 25/10
20/10 Cal Row
20 Deadlifts
20 Abmat Situps
(28 min Cap)
3 x
RX
30 Plate G2OH 45/25
40/30 Calorie Row
30 Deadlifts 135/95
40 Abmat Situps
FITNESS
30 Plate G2OH 35/15
30/20 Cal Row
30 Deadlift 115/75
40 Abmat Situps
SIZZLE
20 Plate G2OH 25/10
20/10 Cal Row
20 Deadlifts
20 Abmat Situps
MOFit
WOD- “FORGET ABOUT THE MATH”
(28 min Cap)
3 x
30 Plate G2OH
30 Calorie Row
30 Deadlifts
40 Abmat Situps
(28 min Cap)
3 x
30 Plate G2OH
30 Calorie Row
30 Deadlifts
40 Abmat Situps
Wednesday 190213
POSTED DATE: WEDNESDAY, FEBRUARY 13TH 2019
NEWS
Meet Momentum's latest #wcw... Lori Bakewell Pankratz ...a busy Mom of 3 who has her workout in before many people are out of bed!
1. Who is Lori Pankratz outside of Momentum?
QUEEN. (hahahahaha Ava, my daughter and I laughed and laughed) I am a busy mom of 3 awesome kids, 2 sometimes awesome dogs, and a partner in crime with a pretty awesome guy.
I get to share yoga at the Yoga Room. I'm a runner, a yogi, forever student of Ayurveda, a lady boss (Feisty Fit, and Rodan+Fields), and a do-er of all the things as CEO of Pankratz inc.....
2. What is 1 modern convenience you couldn't live without?
Spotify. Nothing shifts a mood like music!
3. What are 3 of your favorite foods(at least 1 better be a cheat;-)) Roasted brussels sprouts with olive oil, garlic, and balsamic glaze...Don't hate! A big awesome salad with all the things - mixed greens, cauli, broccoli, onion, turkey, carrots, a scoop of guac, roasted chick peas, a sprinkle of craisins, and homemade balsamic dressing. See?! Yum! I've never met a chip that I didn't like. Get in my belly!
4. If you could host a talk show who would be your 1st guest and why?
Justin Timberlake. Obvious. Just kidding. Probably Oprah. (Go big or go home) She has had such a diverse life and has met/interviewed/spent time with people who have influenced our lives and culture. It would be so interesting.
5. What is 1 important skill everyone should master?
Other than twerking I would have to say the ability to maximize their health through all stages of life.
6. What is a fitness goal that you are working towards?
A handstand press with complete control.
7. What are three things you are most proud of?
Well I should say Wyatt, Ava, and Gabe, right! I am very proud of them. I'm proud of me for these things - My ability to be resilient. My interest in learning/challenging myself/starting new things (Sharing yoga/Feisty Fit/Rodan+Fields). My commitment to focusing on the good stuff
1. Who is Lori Pankratz outside of Momentum?
QUEEN. (hahahahaha Ava, my daughter and I laughed and laughed) I am a busy mom of 3 awesome kids, 2 sometimes awesome dogs, and a partner in crime with a pretty awesome guy.
I get to share yoga at the Yoga Room. I'm a runner, a yogi, forever student of Ayurveda, a lady boss (Feisty Fit, and Rodan+Fields), and a do-er of all the things as CEO of Pankratz inc..... 2. What is 1 modern convenience you couldn't live without?
Spotify. Nothing shifts a mood like music!
3. What are 3 of your favorite foods(at least 1 better be a cheat;-)) Roasted brussels sprouts with olive oil, garlic, and balsamic glaze...Don't hate! A big awesome salad with all the things - mixed greens, cauli, broccoli, onion, turkey, carrots, a scoop of guac, roasted chick peas, a sprinkle of craisins, and homemade balsamic dressing. See?! Yum! I've never met a chip that I didn't like. Get in my belly!
4. If you could host a talk show who would be your 1st guest and why?
Justin Timberlake. Obvious. Just kidding. Probably Oprah. (Go big or go home) She has had such a diverse life and has met/interviewed/spent time with people who have influenced our lives and culture. It would be so interesting.
5. What is 1 important skill everyone should master?
Other than twerking I would have to say the ability to maximize their health through all stages of life.
6. What is a fitness goal that you are working towards?
A handstand press with complete control.
7. What are three things you are most proud of?
Well I should say Wyatt, Ava, and Gabe, right! I am very proud of them.
I'm proud of me for these things - My ability to be resilient. My interest in learning/challenging myself/starting new things (Sharing yoga/Feisty Fit/Rodan+Fields). My commitment to focusing on the good stuff CrossFit
STRENGTH-
3 X (12 minutes)
1a. D.B or K.B Goblet Bulgarian Split Squat 10/10
1 b. D.B or k.B Goblet Squat x 10
--rest 1 minute between rounds—
**Coaches note try to get them to use the box they will be using in the wod for Burpee box jumps***
WOD- “ Whip Cream”
(10 min Cap)
RX
10 K.B Swings 53/35
10 Burpee Box Jumps 24/20
20 K.B Swings
10 Burpee Box Jumps
30 K.B Swings
10 Burpee Box jumps
40 K.B Swings
10 Burpee box Jumps
FITNESS
10 K.B Swings 35/26
10 Burpee Box Jumps/step ups 24/20
20 K.B Swings
10 Burpee Box Jumps/step ups
30 K.B Swings
10 Burpee Box jumps/step ups
40 K.B Swings
10 Burpee box Jumps/step ups
SIZZLE
10 K.B Russian Swings 26/18
10 Speed Burpee Box Step ups 20/12
20 K.B Russian Swings
10 Speed Burpee Box Step ups
30 K.B Russian Swings
10 Speed Burpee Box step ups
40 K.B Russian Swings
10 Speed Burpee box Step ups
3 X (12 minutes)
1a. D.B or K.B Goblet Bulgarian Split Squat 10/10
1 b. D.B or k.B Goblet Squat x 10
--rest 1 minute between rounds—
**Coaches note try to get them to use the box they will be using in the wod for Burpee box jumps***
WOD- “ Whip Cream”
(10 min Cap)
RX
10 K.B Swings 53/35
10 Burpee Box Jumps 24/20
20 K.B Swings
10 Burpee Box Jumps
30 K.B Swings
10 Burpee Box jumps
40 K.B Swings
10 Burpee box Jumps
FITNESS
10 K.B Swings 35/26
10 Burpee Box Jumps/step ups 24/20
20 K.B Swings
10 Burpee Box Jumps/step ups
30 K.B Swings
10 Burpee Box jumps/step ups
40 K.B Swings
10 Burpee box Jumps/step ups
SIZZLE
10 K.B Russian Swings 26/18
10 Speed Burpee Box Step ups 20/12
20 K.B Russian Swings
10 Speed Burpee Box Step ups
30 K.B Russian Swings
10 Speed Burpee Box step ups
40 K.B Russian Swings
10 Speed Burpee box Step ups
MOFit
STRENGTH- 12 MIN
3 X
1a. D.B or K.B Goblet Bulgarian Split Squat 10/10
1 b. D.B or k.B Goblet Squat x 10
--rest 1 minute between rounds—
**Coaches note try to get them to use the box they will be using in the wod for Burpee box jumps***
WOD- “ DOUBLE SHOT”
(18 MIN AMRAP)
For Time:
10 D.B Snatch
10 Burpee Box Jumps
-4 Laps around the gym-
20 D.B Snatch
10 Burpee Box Jumps
-4 laps around the floor-
30 D.B Snatch
10 Burpee Box jumps’
-4 laps around the gym-
40 D.B Snatch
10 Burpee box Jumps
-4 laps around the floor-
*** if get through the round of 40 start to work your way back down to 10 ***
3 X
1a. D.B or K.B Goblet Bulgarian Split Squat 10/10
1 b. D.B or k.B Goblet Squat x 10
--rest 1 minute between rounds—
**Coaches note try to get them to use the box they will be using in the wod for Burpee box jumps***
WOD- “ DOUBLE SHOT”
(18 MIN AMRAP)
For Time:
10 D.B Snatch
10 Burpee Box Jumps
-4 Laps around the gym-
20 D.B Snatch
10 Burpee Box Jumps
-4 laps around the floor-
30 D.B Snatch
10 Burpee Box jumps’
-4 laps around the gym-
40 D.B Snatch
10 Burpee box Jumps
-4 laps around the floor-
*** if get through the round of 40 start to work your way back down to 10 ***