Wednesday 181205
POSTED DATE: WEDNESDAY, DECEMBER 05TH 2018
NEWS
Meet Beckee Biasi.....Momentum's #WCW!
1. What brought you to Momentum?
Doni Norberg brought me to Momentum two years ago. We went through Bootcamp together. Doni and I met each other because our husbands work together. We have helped organize Eau Claire Fire Wives relay teams with >> the Eau Claire marathon for the last five years.
2. What is your favorite thing about Momentum?
I tell people Momentum is a great place for working out, but I also like to rave about the great community here. I like to tell people the story about Jim. The day after we had to put my 13-year-old dog to sleep, I walked in to Momentum and Jim was there with Marvin, who was just a puppy at the time. I got a little teary-eyed petting Marvin. Jim noticed. He came up to me five minutes later and talked to me. He didn’t have to do that. He did it because he’s a great person and he cares about his members. That compassion translates in to how Jackie and Jim run their business. It is also reflected in who they hire as coaches. I have heard a lot of members talking about how this isn’t just a gym. It’s a social club, a church, a counseling center. I used to work out on the same elliptical machine every day for a year at my previous fitness center, next to the same person whose name I never knew. That stuff doesn’t fly here. People make sure they get to know you. It’s very welcoming.
3. What is something your friends/family would consider is so you?
My husband would say “schedule organization.” My kids would say “making smoothies and snuggling”. My friends would say “exercise, laughing, and Snapchat”.
4. What is your ideal week? Ideal vacation?
My ideal vacation is tent camping with my husband and two kids in the mountains. We try to go to one new national park each year. We have been to the Badlands, Black Hills, Rocky Mountains, Yellowstone, Tetons, Teddy Roosevelt, Glacier and BANFF in the last four years.
5. What’s something you’re most proud of?
Going back to school to get my doctorate. I went back to grad school when my kids were babies, I was working part time at Sacred Heart as a Registered Nurse in the ER, and my husband had an irregular work schedule with the Eau Claire Fire Department. It took four years, it was tough. But I now love my job as a family medicine nurse practitioner. I get to help everyone from babies to the elderly with simple and complex things, and I help oversee the concussion management clinic.
6. What material item can't you live without? My iPhone!
1. What brought you to Momentum?
Doni Norberg brought me to Momentum two years ago. We went through Bootcamp together. Doni and I met each other because our husbands work together. We have helped organize Eau Claire Fire Wives relay teams with >> the Eau Claire marathon for the last five years.
2. What is your favorite thing about Momentum?
I tell people Momentum is a great place for working out, but I also like to rave about the great community here. I like to tell people the story about Jim. The day after we had to put my 13-year-old dog to sleep, I walked in to Momentum and Jim was there with Marvin, who was just a puppy at the time. I got a little teary-eyed petting Marvin. Jim noticed. He came up to me five minutes later and talked to me. He didn’t have to do that. He did it because he’s a great person and he cares about his members. That compassion translates in to how Jackie and Jim run their business. It is also reflected in who they hire as coaches. I have heard a lot of members talking about how this isn’t just a gym. It’s a social club, a church, a counseling center. I used to work out on the same elliptical machine every day for a year at my previous fitness center, next to the same person whose name I never knew. That stuff doesn’t fly here. People make sure they get to know you. It’s very welcoming.
3. What is something your friends/family would consider is so you?
My husband would say “schedule organization.” My kids would say “making smoothies and snuggling”. My friends would say “exercise, laughing, and Snapchat”.
4. What is your ideal week? Ideal vacation?
My ideal vacation is tent camping with my husband and two kids in the mountains. We try to go to one new national park each year. We have been to the Badlands, Black Hills, Rocky Mountains, Yellowstone, Tetons, Teddy Roosevelt, Glacier and BANFF in the last four years.
5. What’s something you’re most proud of?
Going back to school to get my doctorate. I went back to grad school when my kids were babies, I was working part time at Sacred Heart as a Registered Nurse in the ER, and my husband had an irregular work schedule with the Eau Claire Fire Department. It took four years, it was tough. But I now love my job as a family medicine nurse practitioner. I get to help everyone from babies to the elderly with simple and complex things, and I help oversee the concussion management clinic.
6. What material item can't you live without? My iPhone!
CrossFit
WOD- “ Hold it together”
5 x AMRAP - 3 minues
RX
35/25 Cal Bike
25 K.B Swings 53/35
*** remaining time do Max effort shuttle sprints ***
-Rest 3 Minutes between rounds-
Fitness
30/20 Cal Bike
20 KB Swings 35/26
** Remaining time do Max effort Shuttle Sprints**
-Rest 3 Minutes between rounds-
Sizzle
25/15 Cal Bike
20 KB Swings 26/18
** Remaining time do Max Effort Shuttle sprints**
-Rest 3 Minutes between rounds-
*Score will be how many shuttle sprints you finish in each amrap
AB Cashout:
Plate Planks
5 x AMRAP - 3 minues
RX
35/25 Cal Bike
25 K.B Swings 53/35
*** remaining time do Max effort shuttle sprints ***
-Rest 3 Minutes between rounds-
Fitness
30/20 Cal Bike
20 KB Swings 35/26
** Remaining time do Max effort Shuttle Sprints**
-Rest 3 Minutes between rounds-
Sizzle
25/15 Cal Bike
20 KB Swings 26/18
** Remaining time do Max Effort Shuttle sprints**
-Rest 3 Minutes between rounds-
*Score will be how many shuttle sprints you finish in each amrap
AB Cashout:
Plate Planks
MOFit
WOD- “ Hold it together”
5 Rounds - 3 Min AMRAP
30/20 Cal Bike
20 K.b Swings 53/35
*** remaining time do Max effort shuttle sprints ***
Rest 3 Minutes between rounds
5 Rounds - 3 Min AMRAP
30/20 Cal Bike
20 K.b Swings 53/35
*** remaining time do Max effort shuttle sprints ***
Rest 3 Minutes between rounds
Tuesday 181204
POSTED DATE: TUESDAY, DECEMBER 04TH 2018
NEWS
Congrats to Amy Apple our SWEAT December Athlete of the month! Amy is incredibly dedicated and it shows. When she puts her mind to something she will do it. Amy comes both in the morning and at night depending on when she can fit it into her busy schedule. We love having you at SWEAT! Keep up the good work 
1) When did your fitness journey start?
I have always been involved in sports since I was a kid and have always enjoyed staying active as I’ve gotten older so fitness has always been a part of my life. I also love to share the love of fitness with my kids! If they see mom do a burpee they think that’s cool and want to do it too!
2) What made you join SWEAT and when did you start?
I initially joined momentum after having my 2nd child. I needed something to do for myself and wanted to try crossfit. I joined sweat when they opened their new facility. The class style more fit my fitness goals.
3) What results have you noticed since you have joined SWEAT?
Since joining sweat I feel I am stronger and have more muscle endurance. The best result was competing in the Chippewa valley games and just completing all the workouts!!
4) What is your favorite thing about SWEAT?
My favorite thing about sweat are the coaches and the people I work out with. I have formed many new friendships. The coaches are also very encouraging and help me improve my skills.
5) What advice would you give someone beginning their fitness journey?
My advice would be to “keep at it!” Results don’t come without a little hard work!
CrossFit
PERFORMANCE CARE –
3 X FOR QUALITY
Double K.B. or D.B Sumo Stance Deadlift x 9
Goblet reverse Curtsey Lunge x 10 Right
Goblet reverse Curtsey Lunge x 10 left
Superman x 30 seconds
WOD-“ORDERS UP”
(9 Min Cap)
RX
4 RFT
16 K.B Waiter Squats 53/35 (8/8)
12 O.H Walking Lunges 53/35 ( 6/6)
9 burpees
Fitness
4 RFT
16 K.B Waiter Squats 45/26 ( use D.B for men if no k.b)
12 O.H walking lunges 45/26
9 burpees
Sizzle
4 RFT
16 K.B Waiter Squats 26/18
12 Walking Lunges
6 Burpees
WOD 2: Every 2 minutes (10 minutes)
RX
200 M Row
10 push ups.
Fitness
200 M Row
8 Push ups
Sizzle
150 M Row
6 Push ups
3 X FOR QUALITY
Double K.B. or D.B Sumo Stance Deadlift x 9
Goblet reverse Curtsey Lunge x 10 Right
Goblet reverse Curtsey Lunge x 10 left
Superman x 30 seconds
WOD-“ORDERS UP”
(9 Min Cap)
RX
4 RFT
16 K.B Waiter Squats 53/35 (8/8)
12 O.H Walking Lunges 53/35 ( 6/6)
9 burpees
Fitness
4 RFT
16 K.B Waiter Squats 45/26 ( use D.B for men if no k.b)
12 O.H walking lunges 45/26
9 burpees
Sizzle
4 RFT
16 K.B Waiter Squats 26/18
12 Walking Lunges
6 Burpees
WOD 2: Every 2 minutes (10 minutes)
RX
200 M Row
10 push ups.
Fitness
200 M Row
8 Push ups
Sizzle
150 M Row
6 Push ups
MOFit
PERFORMANCE CARE –
3 X FOR QUALITY
B.B Sumo Stance Deadlift x 9 reps
Goblet reverse Curtsey Lunge x 10 Right
Goblet reverse Curtsey Lunge x 10 left
Superman x 30 seconds
WOD- “ Double Trouble
7 Min AMRAP
16 K.B or D.B Waiter Squats (8/8)
12 O.H Walking Lunges / or goblet walking lunge ( 6/6)
9 burpees
Rest 2 minutes
7 Min Amrap
16 K.b or D.B Snatches 8/8
12 goblet squats
9 Burpee Box Jumps
Cardio Cashout:
Every 2 minutes for 10 minutes complete:
200 M Row
5 push ups
3 X FOR QUALITY
B.B Sumo Stance Deadlift x 9 reps
Goblet reverse Curtsey Lunge x 10 Right
Goblet reverse Curtsey Lunge x 10 left
Superman x 30 seconds
WOD- “ Double Trouble
7 Min AMRAP
16 K.B or D.B Waiter Squats (8/8)
12 O.H Walking Lunges / or goblet walking lunge ( 6/6)
9 burpees
Rest 2 minutes
7 Min Amrap
16 K.b or D.B Snatches 8/8
12 goblet squats
9 Burpee Box Jumps
Cardio Cashout:
Every 2 minutes for 10 minutes complete:
200 M Row
5 push ups
Monday 181203
POSTED DATE: MONDAY, DECEMBER 03RD 2018
NEWS
True or false?
CrossFit
STRENGTH- 1 RM STRICT PRESS
Every 2 Minutes for 10 minutes
Set 1- 4 Strict Press @50 %
Set 2- 3 Strict Press @65%
Set 3- 2 Strict Press @ 80%
Set 4- 1 Strict Press @ 90-100 %
Set 5- 1 Strict Press @100 or above
WOD- “The Doni and Jen Show”
(15 min cap)
RX
1-2-3-4-5-6-7-8-9-10
T2B
BURPEE TO TARGET
** Between each Round 30 Double Unders.**
ex 1 t2b 1 burpee 30 double unders, 2 t2b 2 burpees, 30 double unders ectt…..wod is done after your 10th burpee to target.
Fitness
1-2-3-4-5-6-7-8-9-10
Toes to Shoulder
Burpee to Target
**Between each round 20 Double Unders or 30 sec practice****
Sizzle
1-2-3-4-5-6-7-8-9-10
V- ups
Burpees
*** Between each round 50 singles.***
Cool Down –
Calf Stretch on Rig x 30 sec each side
Dancer Stretch x 30 sec each side
Every 2 Minutes for 10 minutes
Set 1- 4 Strict Press @50 %
Set 2- 3 Strict Press @65%
Set 3- 2 Strict Press @ 80%
Set 4- 1 Strict Press @ 90-100 %
Set 5- 1 Strict Press @100 or above
WOD- “The Doni and Jen Show”
(15 min cap)
RX
1-2-3-4-5-6-7-8-9-10
T2B
BURPEE TO TARGET
** Between each Round 30 Double Unders.**
ex 1 t2b 1 burpee 30 double unders, 2 t2b 2 burpees, 30 double unders ectt…..wod is done after your 10th burpee to target.
Fitness
1-2-3-4-5-6-7-8-9-10
Toes to Shoulder
Burpee to Target
**Between each round 20 Double Unders or 30 sec practice****
Sizzle
1-2-3-4-5-6-7-8-9-10
V- ups
Burpees
*** Between each round 50 singles.***
Cool Down –
Calf Stretch on Rig x 30 sec each side
Dancer Stretch x 30 sec each side
MOFit
STRENGTH- 12 minutes / 3 rounds
1- Arm Kneeling press x 8 right
1- Arm Kneeling press x 8 left
Pall Of Press + overhead x 12 right
Pall Of press + overhead x 12 Left
30 Seconds hollow rocks
WOD- 15 min AMRAP
1 v- up
1 Burpee to target
30 D.U or 90 singles
2 V-ups
2 Burpee to Target
30 D.U or 90 Singles
3 V-ups
3 Burpee To Target
30 D.U or 90 Singles
Keep going up by one rep in you v ups and burpess until 15 min is up. 30 D.U will stay the same between rounds.
Cool Down
30 Seconds Dancer Stretch each side
30 Seconds Calf Stretch each side
1- Arm Kneeling press x 8 right
1- Arm Kneeling press x 8 left
Pall Of Press + overhead x 12 right
Pall Of press + overhead x 12 Left
30 Seconds hollow rocks
WOD- 15 min AMRAP
1 v- up
1 Burpee to target
30 D.U or 90 singles
2 V-ups
2 Burpee to Target
30 D.U or 90 Singles
3 V-ups
3 Burpee To Target
30 D.U or 90 Singles
Keep going up by one rep in you v ups and burpess until 15 min is up. 30 D.U will stay the same between rounds.
Cool Down
30 Seconds Dancer Stretch each side
30 Seconds Calf Stretch each side
Saturday 181201
POSTED DATE: SATURDAY, DECEMBER 01ST 2018
NEWS
Happy Saturday Ya'll!!!
.
Todayt is out final day of Bring a Friend Day's.
.
If you have a someone who is interested in trying a class. Have them "wheel" on over ;D
.
Todayt is out final day of Bring a Friend Day's.
.
If you have a someone who is interested in trying a class. Have them "wheel" on over ;D
CrossFit
Workout of the Day
“Double Take”
RX
Teams of 2:
10 rounds (5 each)
Row 400 Meters
12 Toes-to-bar
-Rest 5 minute-
10 Rounds (5 each)
Bike 30/20 Calories
12 DB Thrusters (50/35)
Fitness
Teams of 2:
10 rounds (5 each)
Row 400 Meters
12 Toes-to-bar or K2E
-Rest 5 minute-
10 Rounds (5 each)
Bike 30/20 Calories
12 DB Thrusters (35/25)
Sizzle
Teams of 2:
8 rounds (4 each)
Row 400 Meters
12 Hanging Knee Raises or V-Ups
-Rest 5 minute-
8 Rounds (4 each)
Bike 30/20 Calories
12 DB Thrusters
“Double Take”
RX
Teams of 2:
10 rounds (5 each)
Row 400 Meters
12 Toes-to-bar
-Rest 5 minute-
10 Rounds (5 each)
Bike 30/20 Calories
12 DB Thrusters (50/35)
Fitness
Teams of 2:
10 rounds (5 each)
Row 400 Meters
12 Toes-to-bar or K2E
-Rest 5 minute-
10 Rounds (5 each)
Bike 30/20 Calories
12 DB Thrusters (35/25)
Sizzle
Teams of 2:
8 rounds (4 each)
Row 400 Meters
12 Hanging Knee Raises or V-Ups
-Rest 5 minute-
8 Rounds (4 each)
Bike 30/20 Calories
12 DB Thrusters
Friday 181130
POSTED DATE: FRIDAY, NOVEMBER 30TH 2018
NEWS
CrossFit
SKILL: BAR Muscle Ups!!
10 minutes to work on MU skills
First: spend 2-3 sets:
1) Hollow Body Pulldowns w/band attached to Rig
THEN
RX: Can do or have done a MU
- 3-5 Large Beat Swings (get hips High)
- 5 MU Plate Drills
- 1-3 Get-Out-Of-Pool Drill on Box
Do this 2x
Then: Bar MU, can try to use a band
Fitness: Close to getting a MU or needs practice to get to the next step
- 3-5 Beat Swings (high hips)
- 5 MU Plate Drills
- 1-3 Get-Out-Of-Pool Drill on box or BB in Rig
Slimdown: Not close to getting a MU, needs to build strength and skill
- 3-5 Beat Swings
- 5-10 Box Dips w/feet assisting
- 5 Strict Pullups or C2B
WOD: “Open Season”
RX
AMRAP – 10 minute
7 Bar Muscle Ups
14 Alternating DB Snatches (50/35)
21m Overhead Walking Lunges
Fitness
7 G.O.O.P Drill
14 Alternating DB Snatches (40/30)
21m Overhead Walking Lunges
Sizzle
7 Box Dips + 7 Ring Rows
14 Alternating DB Snatches (50/35)
21m Overhead Walking Lunges
Performance Care:
3 x NFT
20 GHD Back Extensions
Reaching Arm Side Plank - 20s each
10 minutes to work on MU skills
First: spend 2-3 sets:
1) Hollow Body Pulldowns w/band attached to Rig
THEN
RX: Can do or have done a MU
- 3-5 Large Beat Swings (get hips High)
- 5 MU Plate Drills
- 1-3 Get-Out-Of-Pool Drill on Box
Do this 2x
Then: Bar MU, can try to use a band
Fitness: Close to getting a MU or needs practice to get to the next step
- 3-5 Beat Swings (high hips)
- 5 MU Plate Drills
- 1-3 Get-Out-Of-Pool Drill on box or BB in Rig
Slimdown: Not close to getting a MU, needs to build strength and skill
- 3-5 Beat Swings
- 5-10 Box Dips w/feet assisting
- 5 Strict Pullups or C2B
WOD: “Open Season”
RX
AMRAP – 10 minute
7 Bar Muscle Ups
14 Alternating DB Snatches (50/35)
21m Overhead Walking Lunges
Fitness
7 G.O.O.P Drill
14 Alternating DB Snatches (40/30)
21m Overhead Walking Lunges
Sizzle
7 Box Dips + 7 Ring Rows
14 Alternating DB Snatches (50/35)
21m Overhead Walking Lunges
Performance Care:
3 x NFT
20 GHD Back Extensions
Reaching Arm Side Plank - 20s each
MOFit
WOD:
AMRAP – 15 minutes
20 Box Dips
20 Alternating DB Snatches
20 Overhead DB Lunges
20 Calorie Bike
Performance Care:
3 x NFT
20 GHD Back Extensions
Reaching Arm Side Plank - 20s each
AMRAP – 15 minutes
20 Box Dips
20 Alternating DB Snatches
20 Overhead DB Lunges
20 Calorie Bike
Performance Care:
3 x NFT
20 GHD Back Extensions
Reaching Arm Side Plank - 20s each