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 

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!

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

I would like to share what our team is planning on doing for the 4o day Nutrition Challenge her at Ute.  Remember, your sleep is what is going to allow you to remain on track for your 40 “Days” of eating proper.  So we get 40 Days to fill with good training and nutrition and 40 Nights to allow for recovery and rest!

Currently we have about 12 people on our team.  I am their coach but I am also doing everything they are.  So we are a TEAM.  My goal as their coach is to give as much of myself as possible within this time period. I have communicated with my team and asked them to send me specific info that will allow me to see what we are working with and it will allow me to motivate them and hold them accountable to what they say they will do.

I have also asked them to journal everything they are eating/drinking with the times included.  Diet is not all that makes up for your health, so do stress and sleep.  So they we are also tracking that.

I asked my team members to to be serious about this challenge, I am going to commit a lot into helping them do what they say they want to do.  It will only work if they are serious about taking care of themselves.  For me, this 40 Day Challenge is not about showing my team how to losing 10lbs and then putting it back on again in the months to follow.

To me this is a chance, to work with 12 people who are really passionate about their life and waking up everyday to be better and experience more.  I want to help them learn how to maintain these standards that we set for 40 days, and I want them to teach everyone they know and love as well.

I have learned if you treat your body with respect and do all you can to live with healthy habits, that those around you will too and very quickly you find yourself surrounded by happy people who love to live!  It is contagious and it makes all parts for your life better!  Your kids, marriage, family and friends are in a better spot because of you, and your commitments.

Tonight we have our first team meeting.  Each of our team members is going to share their goal with the team.  This will allow all of us to be each others coaches, we can all hold each other accountable.  We are going to weigh in.  We are going to set days during the week that we can train together and test.  Each of our team members has to complete a test weekly, to keep them sharp and hungry for better fitness and health.  I have a list of books that I want them to read.  I have podcasts I want them to listen to.  And we have a calendar to fill with workout/potluck nights.  I want everyone in the gym to get the most out of these challenges as possible.  I will post what we are doing weekly, we plan on winning, because we believe we care more than everyone else.

Team BojoEJ Members:  Bobbie, Elliott, Lisa D, Faeth, Jessica, Virgina, Rob Smith, Rennee, Linsey, Jim, Alex, Alicia!

Here we go!  Cheers to living!

-Bobbie

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!

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!”

This will be a 40 day challenge starting Monday, February 20th, and wrapping up Friday, March 30th. You will commit to a paleo plan that is healthier than what you are already doing (or other plan if you don’t eat meat), and also set personal and/or training goals you will meet by the end of the challenge. The purpose of this challenge is to see everyone get the most out of their training, because unfortunately exercise can only get you so far in attaining your goals.

You have this weekend to indulge a little and get prepared for the challenge to start! We will be hosting a mandatory informational meeting this Saturday at 11:00 to go over what Paleo is and provide you with resources. If you can’t make the meeting please email Aly at accounts@utecrossfit.com for the information we will be covering on Saturday. Start reading up on what Paleo is now! Here are some helpful websites:

www.whole9life.com

www.robbwolf.com

www.terryshanahan.com

www.marksdailyapple.com

To provide you with the support and encouragement you need there will be 4 teams led by your Ute CrossFit coaches – Bobbie Jo, Alli, Taylor, and Tommy. Sign up sheets are now posted in the west gym. We will have score cards to keep track of your daily points – which will be based off of your food, sleep, and workouts. Additional points will be awarded to those who reach their goals – the number of points will be based on how challenging that goal was for you. The total of each team members points will determine which team will win the challenge!

On Saturday, March 31st, we will have a Ute CrossFit party to celebrate your hard work and success!

Challenge
8×2 hang snatch
Rest 1min between sets

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

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