Hopefully, you guys have met with your team captains and teammates.  Do all you can to connect and do this as a team, we will all get more out of it.  Coach Elliott made a good point yesterday, do not use this as a Diet Plan to restrict calories!  You must fuel your body with good nutrition and with food, so don’t use it as a food restriction plan!!!  It is not a “starvation diet” as I heard someone blurt out in a class yesterday.  It is eating good whole/real foods.  Not starving!!  Keep up the good work, lots of good questions have been floating around.  We have people following the 40 Days and 40 Nights Challenge who are friends of ours outside of them, so shout out to our Colorado people  too keep it up!!

Workout of the Day:
Interval Day

Choose from the following:  RUN/Bike/Row/Ski Erg/Double Unders

10 Sets of 1:00minute work, 1:00 Rest.
Track distance, for run and row/ski.  Cals for Bike and reps for Double Unders.
Pick One.

Prewod Skill Work:
As a class, agree on 2 movements that you would like your coach to work on with your group.  Ie.  Toes to Bar, Snatch w PVC or Empty Bar, Air Squat, Pistol, MU…you guys pick what you need help with.  Spend about 15-20 minutes getting better.

Post Wod Work:
3:00 Minutes of Plank Hold or FLR Hold.

9:30/10:30 Mom/Daddy Wod

3:00 Advanced CrossFit, TBA 

Ute CrossFit has always been a family friendly space, and we want to keep it that way and always have a culture where kids are welcome! As we continue to grow we feel it is important to address a few safety issues because we care about you and your family’s safety above all else.

Specifically, we want to ensure we are providing a safe environment for children at Ute CrossFit. Unfortunately the equipment here presents a safety risk to curious little ones. A free weight could drop on a child, the bikes could badly pinch little fingers, and those who like to climb and explore face the risk of falling or getting caught. With that being said, we have to implement some policies that keep our Ute CrossFit families safe!

• Do not leave your children unattended in either one of the gyms under any circumstances. Adult supervision is a must.
• Do not leave children and babies on the mats or let them play on them – especially during workout times.  We have provided the playroom and the hardwood floor area for kids.

We will be posting signs to remind everyone of these policies soon.

We appreciate your help in making these changes and keeping your children out of harm’s way!

Wod:

Pre Wod work:
5×5 Front Squat
5×5 Negatives HSPU (Get your body into the top of  handstand push up and lower yourself, slow and controlled, no actual upward press is part of this movement)

Super Set these movements, take 90 Seconds to a 2:00 between squat sets.

Wod:
4 Rounds:
5 Hang Clean  115/75
50 Double Under
5 Burpee

Postwod:
2:00 Minutes of Prone Cobra
3×20 Band Goodmorning
Stretch.

5:00 Endurance Wod
Pose Running Drills

5K for time.

Cool Down, with 3 Rounds of Cindy.
Stretch

Schedule for Presidents Day
Wods:6,8:30,9:30,10:30,12:30,3,4,5,6 NO 7pm
7pm On Ramp is a go.

There is still a chance to get signed up for the 40 Day Nutrition Challenge! This is a chance to get a lot of one on one coaching and nutritional guidance, be a part of it!! Email Aly Toles: accounts@utecrossfit.com

This week is a big week, it is the kick off for the CrossFit Games Open. The first workout will be announced Wednesday. Be a part of it by signing up, to find your standings againt thousands of other CrossFit lovers like yourself!
We will be hosting workouts every Saturday for the duration of the 5 week Open.

Wod:
10:00 AMRAP
12 Hollow Rocks
10 Sit Ups
:8 Second L Hold
Rest 2:00
10:00 AMRAP
25 Air Squats
50 Box Steps 20/16

PreWod: On the minute, 5:00 minutes:
20 KB Clean 24/16kg Russian Swing

Postwod:5-10:00 minute cooldown. Bike or Row or RUN

6:00 Endurance Wod
Pose Running Drills
Wod:
2000m Row For time

Post Wod: 5 Rounds of Cindy for FORM

9:30 & 10:30 Mom Wod
75 Double Under ”Buy In”
21-15-9
Weighted Walking Lunge (you choose object and weight, but it must be challenging for you!)
      42 steps, 30 steps, 18 steps
Hollow Rocks
Pull-Ups
50 Double Under “Cash Out”

3:00 pm Advanced Wod, Tba

7:00Pm Team Bobbie & Elliott Team Meeting 1 in West Gym!

For monday, on presidents day, we will have classes at 6, 8:30,9:30 and 10:30am.  12:30, 3, 4, 5, & 6pm

Check out the featured post, we are kicking off another nutrition challenge, and this time we will not disappoint.  Get signed up for a team ASAP and start brainstorming some Big Audacious Goals that you are going to hit in 40 days!

WOD
2 Clean and Jerk 135/95
3 pullups, 6 pushups, 9 squats

4 Clean and Jerks
3, 6, 9

6 Clean and Jerks
3,6,9,

8 C&J
3,6,9

10C&J

Challenge: 5×5 Deadlift OR 5x 200m Run   Whether you deadlift or run, you will rest exactly 2 minutes between sets

3pm Class
Same wod as above except you will do 1,2,3,4,5,6,7,8,9,10 reps on the clean and jerk

9:30 & 10:30 class
“Chippa!”

WOD
15 min amrap
6 knees to elbows
9 goblet Squats
12 kb swings
15 double unders

Challenge
8×2 hang snatch
Rest 1min between sets

Post work: partner farmer carry 400m with 2x kb. Alternate when necessary

WOD
3 rounds of
10 lunges holding 2xKB
Row 250 (or run 200)
rest 1:00 between rounds

3 min break

3 rounds of
10 box jumps 30/24″
20 Burpees
Rest 1:00 between rounds

Challenge: 5×5 pull up (weighted, strict, or kipping)

9:30&10:30
“Hump Day”
20′s
4rds for time
20 Box Jumps 24/20′
20 Push Press 95/65#

•Post Work
3rds Not for time!
20 sec Prone Cobra Hold
20 sec ea leg Couch Stretch
20 sec Hollow Holds

3pm
You don’t wanna know

Benchmark of the Day: 5 rep max Front Squat

Challenge: Front Squat 5×5 We LOVE front squats, and you should too!  Use today as a benchmark and see how much you can improve over the next few months.  Great thing about front squats is you don’t have to have huge legs to get better (just ask Tommy, he has chicken legs and front squats a lot).  You need a strong core, and hamstrings to do a proper front squat.

WOD:
5 Rounds for time
9 DL
6 Hang Clean
3 Push Press
135/95

5:00pm Endurance Wod
Pose Running Drills + 30 minute fun run
Wod: 10-1 Ladder
Air Squat
Push Press 95/65
Post Wod: L-sits + Prone Cobra Holds

We are taking pre-orders on hoodies, please check out the other post and let us know if you are interested.  

We are taking preorders for zip up hoodies. The posted pic is a basic idea of what they will look like. We are ordering a really good quality hoodie (one that won’t shrink and make you look like a squaty boxed item) so the price is a little steep. That is why we are taking preorders!! A sign up sheet will be posted in the West Gym retail area. Get on it so you are not sad when you are not rocking one!
If you are far and away and would still like to order one email:
accounts@utecrossfit.com

Price is $50
Shipping will be $5