Monday 190408
POSTED DATE: MONDAY, APRIL 08TH 2019
NEWS
It is time for benchmark WODs again!
CrossFit
WOD: "Nancy"
(20 minute Cap)
RX
5 Rounds For Time
15 OH Squats (95/65)
400m Run or Row
Fitness
5 rounds for time
15 OHS (75/55)
400m Run or Row
SWEAT
3 Rounds For Time
15 OH Squats or 15 Front Squats (light)
400m Run or Row
(20 minute Cap)
RX
5 Rounds For Time
15 OH Squats (95/65)
400m Run or Row
Fitness
5 rounds for time
15 OHS (75/55)
400m Run or Row
SWEAT
3 Rounds For Time
15 OH Squats or 15 Front Squats (light)
400m Run or Row
MOfit
WOD: "Nancy"
(20 minute Cap)
RX
5 Rounds For Time
15 OH Squats (95/65)
400m Run or Row
Fitness
5 rounds for time
15 OHS (75/55)
400m Run or Row
SWEAT
3 Rounds For Time
15 OH Squats or 15 Front Squats (light)
400m Run or Row
(20 minute Cap)
RX
5 Rounds For Time
15 OH Squats (95/65)
400m Run or Row
Fitness
5 rounds for time
15 OHS (75/55)
400m Run or Row
SWEAT
3 Rounds For Time
15 OH Squats or 15 Front Squats (light)
400m Run or Row
Saturday 190406
POSTED DATE: SATURDAY, APRIL 06TH 2019
NEWS
Did you know?
Your fitness is one of the best predictors for the risk of cardiovascular disease and mortality, more than smoking, obesisty, dyslipidemia, and hypertension.
Blair et al, 1989
Your fitness is one of the best predictors for the risk of cardiovascular disease and mortality, more than smoking, obesisty, dyslipidemia, and hypertension.
Blair et al, 1989
CrossFit
WOD: “Mumbo Jumbo”
RX
Teams of 2
For Time (30 Minute Cap)
3 Rounds:
20 Deadlifts (95/65)
20 Hang Power Cleans (95/65)
20 Push Jerks (95/65)
100/70 Calorie Bike
2 Rounds:
20 Deadlifts (135/95)
20 Hang Power Cleans (135/95)
20 Push Jerks (135/95)
100/70 Calorie Bike
1 Round:
20 Deadlifts (175/125)
20 Hang Power Cleans (175/125)
20 Push Jerks (175/125)
FITNESS
Teams of 2
For Time (30 Minute Cap)
3 Rounds:
20 Deadlifts (95/65)
20 Hang Power Cleans (95/65)
20 Push Jerks (95/65)
100/70 Calorie Bike
2 Rounds:
20 Deadlifts (115/80)
20 Hang Power Cleans (115/80)
20 Push Jerks (115/80)
100/70 Calorie Bike
1 Round:
20 Deadlifts (135/95)
20 Hang Power Cleans (135/95)
20 Push Jerks (135/95)
SWEAT
(Keep weights light. Build each part if you want to or stay at the same weight for all three parts. Again, work technique!)
Teams of 2
For Time (30 Minute Cap)
3 Rounds:
20 Deadlifts
20 Hang Power Cleans
20 Push Jerks
100/70 Calorie Bike
2 Rounds:
20 Deadlifts
20 Hang Power Cleans
20 Push Jerks
100/70 Calorie Bike
1 Round:
20 Deadlifts
20 Hang Power Cleans
20 Push Jerks
Friday 190405
POSTED DATE: FRIDAY, APRIL 05TH 2019
NEWS
Today is BRING A FRIEND FRIDAY!!!
Bring some NEW people into class, or people who haven't been in class for over a year!
We're looking forward to all the new faces!
Bring some NEW people into class, or people who haven't been in class for over a year!
We're looking forward to all the new faces!
CrossFit
WOD: “Twenty-Something”
RX
AMRAP 20:
30 Back Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
FITNESS
AMRAP 20:
30 Back Squats (75/55)
30 Box Jumps (24/20)
30 Toes to Shoulder
30/21 Calorie Row
SWEAT
AMRAP 20:
30 Back Squats (empty BB or Dowel)
30 Step-Ups
30 Hanging Knee Raises or Dragon Fly’s
30/21 Calorie Row
Cooldown:
Ankle Flexibility (Dorsiflexion) – 1:00 each foot
Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.
MOfit
WOD: “Twenty Something”
FITNESS
AMRAP 20:
30 Back Squats (75/55)
30 Box Jumps (24/20)
30 Toes to Bar or Shoulder
30/21 Calorie Row
SWEAT
AMRAP 20:
30 Back Squats (empty BB or Dowel)
30 Box Step-Ups
30 Hanging Knee Raises or Dragon Fly’s
30/21 Calorie Row
Thursday 190404
POSTED DATE: THURSDAY, APRIL 04TH 2019
NEWS
We love Marvin!
CrossFit
WOD: “Crop Top”
(15 minute Cap)
RX
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s) (3 lengths of the gym)
9 Strict Handstand Push-ups
Fitness
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s) (3 lengths of the gym)
9 Dumbbell Strict Press (50’s/35’s)
SWEAT
5 Rounds:
21 Wallballs (14/10)
200′ Farmers Carry (53/35 or heaviest possible) (3 lengths of the gym)
9 Dumbbell Strict Press (Build each round)
Performance Care:
3 "Giant Sets":
20 2-arm Dumbbell Bent Over Rows
10 Front Rack Dumbbell Reverse Lunges
10 Hang Dumbbell Reverse Lunges
MOfit
WOD: “Crop Top”
AMRAP – 15 minutes
21 Wallballs (14/10)
200′ Farmers Carry (53/35 or heaviest possible) (3 lengths of the gym)
9 Seated Dumbbell Strict Press (Build each round)
Performance Care:
3 "Giant Sets":
20 2-arm Dumbbell Bent Over Rows
10 Front Rack Dumbbell Reverse Lunges
10 Hang Dumbbell Reverse Lunges
Wednesday 190403
POSTED DATE: WEDNESDAY, APRIL 03RD 2019
NEWS
Meet Momentum's #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
WOD: “Sole Cycle”
RX
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Bike
Rest 5 Minutes
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike
Rest 5 Minutes
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
27/21 Calorie Bike
Fitness
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (95/75)
27/21 Calorie Bike
SWEAT
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (stay light)
27/21 Calorie Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (stay light)
27/21 Calorie Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (stay light)
27/21 Calorie Bike
MOfit
WOD: “Sole Cycle”
AMRAP 5:
15 Lateral Barbell Burpees
21 DB Hang Power Cleans
27/21 Calorie Bike
Rest 3 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 DB Hang Power Cleans
27/21 Calorie Bike
Rest 3 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 DB Hang Power Cleans
27/21 Calorie Bike