Workout of the Day

With a partner, complete 6 Rounds For Time: (3 Each):

75 Double Unders 
50 Situps 
25 Front Rack Lunge Steps (75/55). 

Partners alternate full rounds. 
While one is working, the other is holding DB or KB in each hand by sides (like farmer carry hold) (50/35)

Workout of the Day

For Time:

1K Row

Rest 3 Minutes

AMRAP 10:

7 Toes to Bar
7 Clean and Jerk (115/75)

It's okay to say no to the cookies this week. Just walk right by...you won't regret NOT eating them. Your body wants nothing to do with that much sugar at once anyway. 

Workout of the Day

Bench Press
3-3-3-3-3

Dumbbell Overhead Squat (Single Arm)
5-5-5-5-5

Triple Unders
5 attempts at max reps

*We'll aim for 12 minutes with each movement. If you're still working on double unders, you can choose those instead of triple unders! :-)

@paleobailey with the last recipe for tonight! It's not super wintery, but it's easy and so good! A simple side dish packed with veggies and healthy fats! 🙌🏻 * _______ Southwest Potato Salad Prep time: 15 | Cook time: 15 _______ 🛒 ingredients: 3 pounds of red potatoes, quartered 1/2 red pepper, diced 1/2 green pepper, diced 1/2 red onion, quartered and sliced thinly 4 green onions, diced 1/3 cup fresh cilantro, chopped 6 slices bacon, cooked and chopped (check labels! I use @pedersonsfarms) 3/4 cups mayo (homemade or @primalkitchenfoods) 1 tablespoon chili powder 1/2 teaspoon EACH: paprika, cumin, cayenne, chipotle powder, garlic powder 1/8 teaspoon each salt & pepper Juice of 1/2 lime Optional: 1 small can of diced chilis or 1 diced jalapeño _______ 🍴directions: Boil potatoes in a large stock pot 15 minutes, or until tender but still firm Drain water and let cool In a large bowl, combine potatoes, bacon, veggies and cilantro In a small bowl, combine mayo, lime juice, and all seasonings Stir to combine Add mayo mixture to the other ingredients Stir gently to avoid mashing the potatoes to combine Refrigerate at least a half hour prior to serving ________________ To pin, print or share this recipe (link in bio), head to: http://www.paleobailey.com/southwest-potato-salad/ #whole30 #whole30recipes

A post shared by  Official Whole30® Recipes (@whole30recipes) on Dec 16, 2017 at 6:49pm PST

Workout of the Day

20 Minute AMRAP

9 Deadlifts (245/175)
9 Box Jump Overs

***BOX NEWS***

**Don't forget to snag your spot on Dec. 23 for our 12 Days of Christmas WOD/Party! You do NOT need to use one of your 2x or 3x per week days for this. Have an extra workout this week, on us! We would also love to expand the heats to 14/heat instead of 10. It will be a barbell-free workout so it should work just fine with 14 people. :-)

**Be sure to check our calendar for holiday hours. Start making a plan for open gym next week if you're considering coming! If you get to open gym and don't have a plan, the coach on staff would be so happy to give you a wod to do. muah-haha-ha!

If you’re going into a situation thinking about how horrible or uncomfortable it’s going to be, then you’ll likely find all the reasons to back up your beliefs or assumptions. It’s called a self-fulfilling prophecy. . You’ll think about how much it sucks, and how badly you want it to stop. Then, your thoughts will be reinforced and you may think, “see, I knew that was going to be bad.” The next time you face a similar situation, you may avoid it, or you will continue to think negatively because your past experience. . You can do this with workouts, events, conversations, relationships, meetings, weather, traffic, your schedule, and every other factor in your life. . Most of the time, what you look for is what you’re going to find. Can you see how this cycle works?🌀 . Questions you can ask yourself about your perceptions, beliefs and expectations⤵️ : Is it kind? . Is it truthful? . Is it helping me improve? . Is it helping me feel good, optimistic or excited? . Can I think differently to get more out of this experience? . Can I think differently to be more loving to others, or to myself? . The first step to breaking negative, or unhelpful thought patterns is to recognize them. Understand that you can choose your outlook and therefore influence your mood. Building awareness is crucial to creating changes. . . . #mentalitywod #mentality #CrossFit #performancepsychology #mindset #mentalprep #mentalperformance #mindsetiseverything

A post shared by  D.Fletcher, MA CSCS CFit-L3 (@mentality_wod) on Oct 29, 2017 at 9:06am PDT

Workout of the Day

3 Rounds for time

15 Over the Bar Burpees
15 Thrusters (95/65)
15 Strict Pullups

*Keep the burpees and thrusters light and fast. Breathe on the strict pulling. Challenge yourself a bit. If you can do sets of 10-15 strict chin over bar pullups no problem, try some strict c2b today to get some time in with the deeper pull that will help with muscle ups.

***BOX NEWS***

**Don't forget to snag your spot on Dec. 23 for our 12 Days of Christmas WOD/Party! You do NOT need to use one of your 2x or 3x per week days for this. Have an extra workout this week, on us!

**Be sure to check our calendar for holiday hours. Start making a plan for open gym next week if you're considering coming!**

Kristina’s first class in her new role as Coach, is in the books with the fantastic 5:30pm crew! #positivitywins #7VCF #fitforlife

A post shared by Seven Valley CrossFit (@sevenvalleycrossfit) on Dec 13, 2017 at 4:19pm PST

Workout of the Day

4 Rounds

Max Back Squats (Bodyweight is RX)
Max Time L-Sit

Rest as needed between rounds

*Here's how today will work: You'll do one unbroken set of back squats, as many as you can. Then you'll head to your L-sit spot (paralettes, rings, or bars) and hold as long as you can. Rest. Then, repeat 3 more times.

Scores will be your total squat reps and also your longest L-sit hold.

We are back with another entry in this mini-series in which we are highlighting the importance of sleep, this time focusing on injury prevention. # Injuries are the number one factor that stop people from achieving their strength and body composition goals – if you are hurt, you can’t train and you can’t make progress. # Sleep loss has a similar effect on our brains to being drunk – it makes people overconfident and more likely to make bad decisions, ignoring possible negative outcomes. Sounds like the perfect scenario for ego lifting, which significantly increases injury risk. # The increased injury risk after not sleeping enough is well documented in the scientific literature. Different studies have shown that athletes who sleep less than 8 hours per night have an almost two-fold increase in injury risk. Furthermore, extending sleep beyond 8 hours per night decreases injury risk by 61%. # If we look at the overall picture, we can safely say that sleeping enough is crucial for having longevity in our sport and remaining injury free as much of the time as possible. # #rpstrength #rplifestyle #diet #transformation #grind #hustle #rpdiet #weightloss #fatloss #motivation #iifym #paleo #cleaneating #health #healthyeating #flexibledieting #science #girlswholift #macros #recovery #sleep #injuryprevention #science @szotaktme

A post shared by Renaissance Periodization (@rpstrength) on Dec 1, 2017 at 8:47am PST

Workout of the Day

3 Rounds for time

50 Double Unders
25 Toes to Bar
10 Power Cleans (185/125)

Concept2’s ergometer monitor has a built-in algorithm that was designed to mimic the fluid resistance of a rowing shell going through water. This means a monitor on the meters setting—as opposed to the calories setting—forces a rower to work really, really hard to increase his or her speed. . “That’s what happens when you’re in a boat. It’s because of the drag on the water. This means you put a whole lot more effort in and you go just a little bit faster.” - Peter Dreissigacker in the CrossFit Journal … @crossfit @crossfitrowing #CrossFit #CrossFitTraining

A post shared by CrossFit Training Department (@crossfittraining) on Dec 11, 2017 at 3:47pm PST

Workout of the Day

5 Rounds:

2 Min. Strict Pullups
2 MIn. Squats 
2 Min. Pushups 
1 Min. Rest

Score is total reps.

**BOX NEWS**

Please notice we will be closing early on Thursday, December 14th for our staff holiday party. There will be no 6:30pm Unloaded class.

Here's some inspiration for your set of 21 burpees

Workout of the Day

A. 15 Minutes to find a heavy set of 7 Deadlifts. Use your recent sets of 10 as a guide for where you might able to get close to.

B. For Time:
21-15-9
Deadlifts (225/155)
Burpees over the bar

7 Minute CAP

Whoa, burpees two days in a row! 

🤳🏼@rayregno: I do what my Coach tells me to do... and I got better because of it. . Don’t ever underestimate the value of getting comfortable where you’re not comfortable and drilling with super light weights. Working with PVC alone helped me develop much better spatial awareness and movement intelligence. . #crossfit @crossfittraining @crossfit_weightlifting @mikeburgener

A post shared by CrossFit (@crossfit) on Dec 10, 2017 at 1:40pm PST

Workout of the Day

AMRAP 9

9 Hang Power Snatch (75/55)
9 Thrusters (75/55)
9 Burpee Box Overs* (24/20)
*step or jump over

*The name of the game today is light and fast. We'll get heavy quite a bit this week, so take advantage of light and fast today!

2018 Season details have been released. - ⚙️ Registration for the Open begins Thursday, Jan. 11. ⚙️ The Games App will return. ⚙️ The Age Group Qualifier will be held April 19-23. ⚙️ The Games will start Wednesday, Aug. 1, and conclude Sunday, Aug. 5. - For volunteer information, ticket details and more, visit Games.CrossFit.com. LINK IN BIO #CrossFit #CrossFitGames #Fitness

A post shared by The CrossFit Games (@crossfitgames) on Dec 6, 2017 at 3:41pm PST

Workout of the Day

For Time

42-36-30-24-18-12-6 Abmat Sit ups
7-6-5-4-3-2-1 Strict Press (135/95)

For those of you not following weightlifting, this woman brought home 3 GOLD medals for the USA in the IWF (International WeightLifting Federation) World Championships last weekend. 277# Snatch and making it look easy. GO USA!

Sarah Robles makes this look too easy. • @roblympian earns gold in the snatch with this incredible 126kg snatch. • She was so in the zone, she held it overhead way longer than necessary before realizing she had already gotten the down signal! • ⚪️⚪️⚪️ • @roblympian @usa_weightlifting @iwfnet #2017iwfworldchampionships #iwfworldsanaheim

A post shared by FloElite (@floelite) on Dec 5, 2017 at 3:02pm PST

Workout of the Day

5 Rounds, each for time:

20/15 Calorie Row or Bike
20 Burpees

Rest as needed to go hard again.

*If this workout makes you cringe a little looking at it, then it's probably a good day to come. These should be really fast, really nasty sprints. Aim to go as hard as possible each round. Do the bike, if you dare.