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
Tuesday 190402
POSTED DATE: TUESDAY, APRIL 02ND 2019
NEWS
There are many sources of negativity in our lives. Sometimes the circumstances are just far more perfect and we become unhappy and depressed, feeling like there is no way out of this downward spiral. It’s harder to get out of the situations when you are surrounded by toxic people. In the situation, it is important to remember that things DO get better and that you DO have the power to turn your life around.
Getting rid of the surrounding toxic energy is the first step. But what is more important, you should stay positive yourself. Change your negative thinking and get rid of limiting believes.
Getting rid of the surrounding toxic energy is the first step. But what is more important, you should stay positive yourself. Change your negative thinking and get rid of limiting believes.
CrossFit
WOD: “Dubble Bubble”
RX
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Fitness
“Dubble Bubble”
AMRAP 15:
25 Double Unders
5 Power Snatches (95/65)
25 Double Unders
10 Strict Pull-ups or 10 GOOP Drill
SWEAT
“Dubble Bubble”
AMRAP 15:
40 Single Unders
5 Power Snatches (Light)
40 Single Unders
10 Strict Pull-ups or Ring Row
MOfit
Strength: Pull-Ups
4 Strict Pull-Ups / Banded Strict / Kneeling Ring Pull-Ups
--12 DB Lateral Raises between sets—
WOD: “Dubble Bubble”
AMRAP 15:
40 Single Unders
20 2-arm DB Power Snatches
40 Single Unders
20 Ring Rows
Cashout:
Tabata Side Planks – each side!
Monday 190401
POSTED DATE: MONDAY, APRIL 01ST 2019
NEWS
We loved 19.5 so much, we're going to use it as inspiration for future workouts.
CrossFit
WOD: “Funny Bone”
(12 minute Cap)
RX
21-15-9
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
FITNESS
21-15-9
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
Front Squats (95/65)
SWEAT
21-15-9
Kettlebell Swings
Box Jump Overs
Front Squats
(Keep weights light)
Cooldown:
2 minute Standing Pigeon Stretch (on top of Box) – each
MOfit
Strength: Front Squat
12 minutes of Quality
5 Front Squats
10 4-way Dead Bugs
WOD: “Funny Bone”
AMRAP – 15 minutes
FITNESS
21-15-9
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
Front Squats (95/65)
Then..
Max Cal Bike, Row, or Ski in the remaining time
SWEAT
21-15-9
Kettlebell Swings
Box Jump Overs
Front Squats
(Keep weights light)
Then..
Max Cal Bike, Row, or Ski in the remaining time
Cooldown:
2 minute Standing Pigeon Stretch (on top of Box) – each
Saturday 190330
POSTED DATE: SATURDAY, MARCH 30TH 2019
NEWS
Want to elevate your game?! Are there skills during the Open you particularly struggled with?
- We can help you with that!
- You can purchase one-on-one sessions with a Coach of your choosing and/or get a Program to follow on your own created with your Goals in mind!
- Follow the link to read more about it or ask a Coach if curious!
CrossFit
WOD: “Wet Floor”
RX
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)
20 Chest to Bar Pull-Ups
FITNESS
In Teams of 2
AMRAP 20:
75 Wallballs (14/10)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)
20 Pull-Ups
SWEAT
In Teams of 2
AMRAP 20:
75 Wallballs (14/10)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (20/12)
20 Strict Banded Pull-Ups or Ring Rows
Friday 190329
POSTED DATE: FRIDAY, MARCH 29TH 2019
NEWS
Resuming Regular Fri PM Classes:
**Are YOU sad FNL is over!?
So are we, but we are back to regular Friday evening classes! Come to 4pm or 6pm with Jamie every friday until next year’s FNL!
***Thank you to ALL Volunteers, participants, spectators and especially our Sponsors for making this year’s FNL so great!
CrossFit
WOD: “Nasty Girls”
(12 minute Cap)
RX
3 Rounds for time
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)
Fitness
3 rounds for time
50 Air Squats
7 Low Ring Transitions
10 Hang Power Cleans (135/95)
SWEAT
3 rounds for time
50 Air Squats
7 Ring Rows + 7 Ring Push Ups
10 Hang Power Cleans (stay light)
MOfit
WOD: “Nasty Girls”
AMRAP – 20 minutes
50 Air Squats
40 Ring Rows
30 1-arm DB Thrusters (15 each)
20 Burpees