12/31 Tuesday

Warm up 

A- Mash- Lats + quads

Activate- See below

B- Warm Up 

Combo Activation #3

Overhead banded pull aparts 20 reps

10m OH duck walk

Toy soldiers 10m

Band pull aparts 20 reps

Walking lunge with Sampson followed by a broad jump 15m

Inch worm with push up 10m 

Band walks (Lateral)

Shuttle run 50m

Skill

Alternating leg super slow TTB

WOD

A- Weighted dips

5x 5

B- 15 minute AMRAP

5 ultra wide under hand pull ups

10 alternating leg TTB

20m single arm KB OH lunge w/35# m/53#
(10m R/L)

GoFit

Warm up 

A- Mash- Lats + quads

Activate- See below

B- Warm Up 

Combo Activation #3

Overhead banded pull aparts 20 reps

10m OH duck walk

Toy soldiers 10m

Band pull aparts 20 reps

Walking lunge with Sampson followed by a broad jump 15m

Inch worm with push up 10m 

Band walks (Lateral)

Shuttle run 50m

Skill

Movement standards 

WOD

Tabata the following:

-Pull ups

-KB SDHP

-TTB

-KBS

12/30 Monday

A- Roll- ITB + calves

Activate- 2x 5m Inch worm/ 5m heel walks/ 5m toe walks

B- Jump Rope Warm Up 

2x

30:30

-Singles

-Side straddles

-Split jumps/ scissors 

-Skier jumps

-March

-Single foot double jumps (right 1,2 – left 1,2)

Skill

Double unders

WOD

12x

30:30

-Double unders

-Battle ropes

12/29 Motivational Sunday

AMRAP 2019 wrap up

Working through Transitions

Working through Transitions

BY MADISYN TAYLOR During the pause between achievements, many people begin to question what their life is about. The elation we feel when we have learned an important lesson, achieved a goal, or had a big breakthrough can sometimes be met with a period of downtime afterward. During this period of transition, we may feel unsure and not know where to turn next. Many people, during the pause between achievements, begin to wonder what their life is about. These feelings are common and strike everyone from time to time. Human beings are active creatures--we feel best when we are working on a project or vigorously pursuing a goal. But there is nothing inherently wrong with spending a day, a week, or even a month simply existing and not having a plan. Just be. It won't be long before you embark upon your next voyage of growth and discovery. The quiet lull into we which we fall between ideas, projects, and goals can make life seem empty. After accomplishing one objective, you may want to move immediately on to the next. However, when your next step is unclear, you may feel frustrated, disconnected, or even a mild depression. You may even perceive your lack of forward momentum as an indicator of imminent stagnation. To calm these distressing thoughts, try to accept that if your intent is personal growth, you will continue to grow as an individual whether striving for a specific objective or not. Spending time immersed in life's rigors and pleasures can be a cathartic experience that gives you the time you need to think about what you have recently gone through and leisurely contemplate what you wish to do next. You may also find that in simply being and going through the motions of everyday life, you reconnect with your priorities in a very organic, unforced way. The mindful transitional pause can take many forms. For some, it can be a period of reflection that helps them understand how their life has unfolded. For others, it can be a period of adjustment, where new values based on recent changes are integrated into daily life. Just because you're not headed swiftly to a final destination doesn't mean you should assume that you have lost your drive. The stage between journeys can become a wonderful period of relaxation that prepares you for the path that will soon be revealed to you

Living Like Water

Living Like Water

BY MADISYN TAYLOR Water is a great teacher that shows us how to move through the world with grace, ease, determination, and humility. The journey of water as it flows upon the earth can be a mirror of our own paths through life. Water begins its residence on earth as it falls from the sky or melts from ice and streams down a mountain into a tributary or stream. In the same way, we come into the world and begin our lives on earth. Like a river that flows within the confines of its banks, we are born with certain defining characteristics that govern our identity. We are born in a specific time and place, within a specific family, and with certain gifts and challenges. Within these parameters, we move through life, encountering many twists, turns, and obstacles along the way just as a river flows. Water is a great teacher that shows us how to move through the world with grace, ease, determination, and humility. When a river breaks at a waterfall, it gains energy and moves on, as we encounter our own waterfalls, we may fall hard but we always keep moving on. Water can inspire us to not become rigid with fear or cling to what's familiar. Water is brave and does not waste time clinging to its past, but flows onward without looking back. At the same time, when there is a hole to be filled, water does not run away from it in fear of the dark; instead, water humbly and bravely fills the empty space. In the same way, we can face the dark moments of our life rather than run away from them. Eventually, a river will empty into the sea. Water does not hold back from joining with a larger body, nor does it fear a loss of identity or control. It gracefully and humbly tumbles into the vastness by contributing its energy and merging without resistance. Each time we move beyond our individual egos to become part of something bigger, we can try our best to follow the lead of the river.

12/28 Hero Saturday

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Agility Warm Up 

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Muscle ups

WOD

Luce

With a w/14# m/20# Vest

3 Rounds for time of:

1000m Run

10 Muscle-ups

100 Squats

12/27 Friday

Warm Up 

A- Roll- lats + quads

Activate- 2x 10 straight arm pull downs + 20 face pulls

B- Warm Up 

Weighted pull up

1-1-1-1-1

Skill

Weighted pull ups

WOD

Cindy XXX

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

12/26 Thursday

Warm Up 

A- Mash- t-spine and hamstrings on box

Activate- 2x 5m lateral band walk + 12 banded good mornings

B- Warm Up

Barbell complex #2

Snatch grip deadlift/ Hang power snatch/ Snatch grip push press/ OHS/ Full snatch

Skill

Deadlifts

WOD

12x

30:30

-Deadlifts w/110# m/165#

-Row for calories

GoFit

Warm Up 

A- Mash- t-spine and hamstrings on box

Activate- 2x 5m lateral band walk + 12 banded good mornings 

B- Warm Up 

DB complex warm up #1

Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

Movement standards

WOD

5x

30:30

-Air bike

-DB squats

-Rowing

-DB shoulder to overhead 

5 Tips for Enjoying the Holiday Without Gaining Weight

Reviewed by Barbara Gordon, RDN, LD

Published December 4, 2018

sveta_zarzamora/iStock/Getty Images Plus/Getty Images

Americans gain about one to two pounds during the holidays. 

While this doesn’t sound so dramatic, research shows it adds up over the years. Luckily, there are ways to avoid holiday weight gain.

Tip #1: Don’t Skip Meals 

Saving your appetite for a big holiday party or feast? Don’t. Skipping meals during the day may result in overeating. It is especially important to have breakfast, as research shows that those who eat this important morning meal tend to consume fewer calories throughout the day. Include lots of fiber by eating fruits, vegetables, and whole grains. Fiber-rich foods are high in volume and will satisfy hunger, but are lower in calories.

Tip #2: Eat Small Portions

Holiday meals tend to be large, buffet-style and include second and third helpings. While one might not eat an entire cake, a common mistake is eating large portions of foods that are perceived as healthy. It's important to include nutrient-rich foods in your diet, but also remember that these foods have calories as well and should be eaten in moderation. Using this approach at the holiday dinner table will allow you to maintain a healthful eating plan — one that can also include dessert.

Tip #3: Pick a Strategy to Avoid Overeating — and Use It!

There are many strategies to help you avoid overeating. Using a smaller plate, for instance, allows you to put less food on your plate and encourages proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts. Eating a salad before your meal can help you eat fewer calories overall. Eat slowly and savor every bite, and before you go back for seconds wait 10 minutes to see if you really still are hungry.

Tip #4: Keep Moving

Finally, after dinner, get some physical activity. This is a great time to go for a walk and catch up with family members or play catch or a game of basketball with the kids.

Tip #5: Schedule a nutritional consultation with AMRAP Fitness

Need help figuring out how to politely refuse Aunt Sally’s push to fill your plate again? How about ways to stick with your personal lifestyle goals? For more information on eating well, contact AMRAP Fitness (amrapfitness@hotmail.com)

With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family and the holiday feast!

MODERATION OF FOOD INTAKE DURING THE HOLIDAY SEASON

December 3, 2015 

Written By: 

Katelyn Coe

---

Photo courtesy: Katelyn Coe 

The holidays are just around the corner… are you prepared?

Holiday parties are a great way to come together with family and friends, but we all know that over-eating leads to increased pounds on the scale. How do we avoid over-indulging around the holiday season? Instead of focusing on what foods are considered off-limits, we need to focus on moderation.

Eating Grandma’s famous baked lasagna and apple pie isn’t the problem. The problem is eating two massive servings of grandma’s family recipe, and putting that extra scoop of vanilla ice cream on your pie.

How can you make a better version of this meal? Making half your plate fruits and vegetable will help you feel satisfied without overdoing it on the lasagna. Take your time eating because your brain needs time to tell your stomach it has had enough food. This will prevent you from taking a long nap of grandma’s couch.

Need some other strategies?

1. Smaller portion sizes allow you to eat your favorite foods without all the extra calories.
2. Use a smaller plate to help control how much food you are putting on your plate.
3. Whether you are at a work party or hosting a party, keep The Wildcat Plate in my mind. It will help you fill your plate in a health-conscious way.  
4. Another great resource for portion control can be found by looking at our hands.

LASTLY, PLAN AHEAD. DO NOT ARRIVE TO A PARTY COMPLETELY FAMISHED BECAUSE THAT WILL TRIGGER OVEREATING!

12/25 Wednesday Merry Christmas

WOD
Get out and do something physical!!!

12/24 Tuesday Christmas Eve

Warm Up 

Barbell complex #3

Deadlift/ Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Skill

Movement standards 

WOD

12 days of Christmas

1- Clean & Jerk (225/155#)

2- Muscle Ups

3- Box Jumps (30/24)

4- Hang Squat Snatch (115/75#)

5- Bar Facing Burpees

6- Push Press (115/75#)

7- Pistols (Alternating)

8- Toe to Bar

9- Wall Ball (20/14#)

10- C2B Pull ups

11- HSPU

12- Front Squats (225/155#)

12/23 Monday

A- Roll- Lats & hip flexor wad

Activate- 2x ultra wide under hand pull ups + 5m crab walk + 5m bear crawl

B- The CrossFit Warm Up 

3 rounds of 15 reps of:  

Samson Stretch (15-30 seconds)

OHS

Sit-ups  

Back-extensions  

Pull-ups  

Dips

Skill

Movement standards 

WOD

Iron Lung

21-15-9

Thruster & SDHP

(w/65# m/95#)

*7 minute time cap

Supporters

Supporters

BY MADISYN TAYLOR Just as there are people that support us, we are a supporter to many people, extending the cycle and giving back. Behind each of us stands at least one supporter. This was once thought to be the spouse who ran the home while leaving the other spouse free to work. While this is still one valid scenario, most of us will find that we have other kinds of supporters in our lives. In some cases, our supporters are the people whose help allows us to do the things we're best at, see to our obligations, or pursue or dreams. In other cases, our support may come from the people who are there to help us through life's challenges by offering us their strength and bolstering our spirit. Our support may come from our families and friends or from the people we hire--nannies, assistants, gardeners, healers, therapists, and advisors. Our supporters may be the mentors who help us express ourselves by listening to us as we share our thoughts and feelings. Our supporter can be the person sitting next to us at a networking meeting or the teacher from our childhood whose words still resonate in our minds. We have always had supporters around us whether we noticed them or not. No matter where the support comes from, few of us can make it through life without assistance. As we take the time to acknowledge everyone that has ever supported us, we can't help but feel grateful. Understanding our place in our human support system helps us see that just as there are people that support us, we are a supporter to many people. By gratefully accepting the expertise and assistance of our supporters, we can consciously and more easily build a life that we love. Thanks to our staff, groups, friends, and loved ones for all their support. We all need each other's support to thrive this world.

Motivational Sunday 12/22

Signs

Signs

BY MADISYN TAYLOR The universe is always offering us signs to help us, we just need to slow down and pay attention. The universe can often relay messages to us through signs. Often, we are too busy to stop and consider what may or may not be a sign. We may ask the universe for guidance, yet fail to recognize the sign it sends us in response. Learning the subtle language of signs can help you interpret the guidance the universe sends your way. We all have been blessed with a connection that allows the universe to communicate directly with us. To be able to understand the information relayed over that connection, however, it is necessary that we learn to pay attention and know what to look for. To see and correctly interpret a sign, you must open your heart and mind to the universe and invite its guidance into your life. Many of us are blind to the signs we receive because we expect angels or our spirit guides to speak to us in a booming voice and tell us exactly what we need to hear. But signs are usually of this earth and therefore easier to encounter. A song lodged in your mind or a number that seems to pop up everywhere you look after you've asked the universe for guidance can both be signs. Signs may come through the animal world, from strangers, or jump out of a book in the form of an insightful passage. A sign may be a direct answer to one of your questions. Other signs may point you in the right direction, warn of impending difficulties, or show you a different way. If you want the universe to send you a sign, tell it that you are ready and willing to accept its guidance. Not everything you hear or see will be a sign. If you are receptive and patient, however, the signs you receive will become easier to recognize. It is important to listen to your intuition. A sign can mean many things to different people, and only you can decipher a sign's meaning is for you. As you practice reading the signs and following their guidance, the universe will send more of them your way.

Surrender Box

Surrender Box

BY MADISYN TAYLOR A surrender box is a tool to help us to let go of our burdens so the universe can take care of them for us. There are times when our minds become too full. Our to-do lists, worries, plans, and dreams may be so crowded together in our heads that we don't have room to think. We may believe that we are somehow taking care of our desires and concerns by keeping them at the forefront of our minds. In maintaining our mental hold on every detail, however, we may actually delay the realization of our dreams and the resolution of our worries because we won't let them go. At times such as these, we may want to use a surrender box. A surrender box allows us to let go of our worries and desires so the universe can take care of them for us. We write down what we want or need to happen and then place the note into a box. By writing and placing our thoughts in the box, we are taking action and letting the universe know we need help and are willing to surrender our feelings. We give ourselves permission to not concern ourselves with that problem any longer and trust that the universe is taking care of it. You may even want to decorate your box and place it in a special place. Your surrender box is a sacred container for your worries. Not only do you free up space in your mind by letting go of our worries and desires and dropping them into your surrender box, but you are giving your burden over to a higher power. Once we drop our worries and desires into the surrender box, we free our minds so we can be fully present in each moment. Surrendering our worries and concerns and placing them in the hands of the universe doesn't mean that we've given up or have been defeated. Instead, we are releasing the realization of our desires and the resolution of our worries and no longer concerning ourselves with their outcomes. It's always fun to go back and pull the slips of paper out of the box once your requests have been granted. And it's amazing how quickly problems go away and dreams come true when we finally let go and allow a higher power to help us.

Hero Saturday 12/21

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

A- Mash- Quads and calves

Activate- 2x 5 ring rows + 5 lateral lunges

B- Partner Warm Up #3

Ping pong

3x FAST!

Double unders 15 reps

Jump lunges 5 reps

TTR 5 reps

GHD back ext 7 reps

Horizontal ring rows 7 reps

Ring dips to true support 7 reps

Skill

Movement standards

WOD

Loredo

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run

12/20 Friday

Warm Up 

A- Roll- Glutes & hips

Activate- 2x 7 ring rows + 5m lateral banded glute activation

B- Warm Up 

Rowing technique #4

3 minutes of rowing

-Break down of the stroke

-Pacing

-Builders

-Bell curve

Skill

Row technique

WOD

Aerobic Capacity 

Rowing

15x (no straps)

45 seconds easy:45 seconds moderate