Archive:
Endurance Cert
We are hosting a CrossFit Endurance certification this weekend, which means the gym is closed unless you are registered for the event. Fear not, because I have a great workout you can do on your own, or recruit some friends to do it with you!
AMRAP in 4 mins:
10 Pushups
20 Squats
Rest 1 min
Repeat for 4 rounds
*score each round separately
Ready to try CrossFit?
Our next On Ramp class starts Monday. Join us at 5:45 am or 5:30 pm to check it out and see if it’s what you’ve been looking for! Refer a friend and get 1/2 off your next month!
Foz
We are doing this workout in honor of the Fosters as we say goodbye, so put forth a good effort and don’t be afraid to spend some time spitting in a near-by trash can afterwards!
Foz
400m
20 Deadlifts
400m
20 Power Cleans
400m
20 Front Squats
400m
20 Push Press
*Weight is 95/65
Goodbye party for the Fosters
Everyone is invited to come and say goodbye to some of the most genuine people I’ve ever met! These guys are true friends and it is going to be so hard to see them go, but I am happy for them as they embark on a new adventure in Montana. Whether you are a past CFUV member or a present one, please stop by!
- Tonight at 6:30
- Please bring a dessert to share and please note if your dessert is paleo or not
JT
JT
21-15-9
HSPU
Ring dips
Pushups
PWOD:
21 Bench press 225/155
42 Ring rows
15 Bench press
30 Ring rows
9 Bench press
18 Ring rows
Goodbye party for the Fosters Friday night at 6:30
Whether you are a past CFUV member or a present one, please stop by!
- Please bring a dessert to share and please note if your dessert is paleo or not
No classes this Saturday
We are holding a CF Endurance cert, so the gym will be closed. Don’t worry I will post something you can do from home
Want a discount on your membership?
- Pay for a year up front and save 20%
- email brandy@crossfituv.com or call 801-900-3480 to take advantage of this great offer
- non-refundable and non-transferable
- offer ends April 30th
- limited quantities available
Evan Urbina
Occupation: Tennis Coach
Tell us a little about yourself? I played tennis at BYU for four years, and now I’m just finishing up my degree in P.E. teaching. I coach the boys tennis team at Orem HS, and I also teach tennis privately on the side. My junior year I married my wife Sarah, and she likes that I like to read, draw, and watch/play sports all the time. We go to Centerpoint church and volunteer working with the youth.
Why did you start CrossFit? My tennis eligibility had ended so I hadn’t worked out in awhile, and I wanted to build up good, healthy habits of physical activity now instead of later. I knew it worked because I knew members who were totally ripped and awesome.
What has been the most rewarding thing about adding CrossFit to your life? I never enjoyed working out before. Motivating myself was super difficult. Now, I love working out! The challenge Crossfit brings drives me to work harder every day, and most importantly it’s fun.
What class time do you most regularly attend? 5:45AM
Favorite wod/exercise: Partner WODs, back squats, rope climbs.
Least favorite wod/exercise: Most long WODs, wall balls, stuff I can’t do (muscle up, kips)
Is your nutrition important to you? Yes.
If so, how has it changed how you look, feel, and perform? I feel a lot better after workouts when I am eating healthy.
Tell us one thing that is uniquely interesting about you: I won the spelling bee in 6th grade.
How would you describe CFUV in one word? Powerful.
Back Squat
Back Squat
1-1-1-1-1-1-1
Gymnastics practice:
HSPU, HS hold, or HS walk
PWOD:
Power Snatch
3-3-3-3-3
Goodbye party for the Fosters Friday night at 6:30
Whether you are a past CFUV member or a present one, please stop by!
- Please bring a dessert to share and please note if your dessert is paleo or not
No classes this Saturday
We are holding a CF Endurance cert, so the gym will be closed. Don’t worry I will post something you can do from home
Annie
Annie
50-40-30-20-10
Double Unders
Sit ups
* 15 min cap
Goodbye party for the Fosters Friday night at 6:30
Whether you are a past CFUV member or a present one, please stop by!
- Please bring a dessert to share and please note if your dessert is paleo or not
No classes this Saturday
We are holding a CF Endurance cert, so the gym will be closed. Don’t worry I will post something you can do from home
5 x max rep strict pullups
Meatballs
Once again this turned out so good that we put them all on one plate and just about devoured the whole thing in one sitting! We paired this with sweet potato fries, which are one of my favorite paleo treats! My favorite recipe for them comes from Paleo Comfort Foods cookbook. *note: restaurants that serve sweet potatoes fries are most likely not approved as the oil and/or batter they use will not be paleo.
I got this recipe from Outside Ordinary
- 1.5lbs ground beef (or any other ground meat you see fit)
- 6 slices of bacon, cut into 1 inch pieces
- 1/2 yellow onion, diced
- 1 egg, whisked
- 1/4 cup almond flour
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- salt and pepper, to taste
- For the dipping sauce:
- 1 mango, peeled and cut away from seed inside
- 2-3 tablespoons ground old fashioned mustard (in the jar)
- 1-2 tablespoons yellow mustard
- 1 tablespoon raw honey
- dash of chili powder
- salt, to taste
- Preheat your oven to 350 degrees.
- Put a large skillet over medium heat and add your diced bacon to it.
- Once bacon has rendered some fat in the pan, add your onions. Mix together and poke at it randomly to make sure the bacon and onions don’t burn. Once bacon is cook through, add the bacon and onions to a plate with a paper towel on it to cool and soak up some excess fat.
- Now add your ground beef to a large bowl, then add your cooled bacon and onions, along with egg, almond flour, and seasonings.
- Use your hands to mix all that goodness up thoroughly.
- Now roll into little bite size balls and place on a parchment paper lined cookie sheet.
- Bake for around 10-15 minutes, depending on the size of the meatballs.
- While your meatballs are baking, time to make your sauce.
- Add your peeled and sliced mango to a food processor and puree until your have a sauce.
- Now add your ground mustard, yellow mustard, and honey to it and puree it all together.
- Taste to see if you want it sweeter or more tangy and add extra honey or mustard as needed.
- Add spices and salt and puree one more time.
- Place some toothpicks in your meatballs and let guests dip away!
Note: If you are really strict you could simply omit the honey and it would still taste great!
400m, Wallballs, Burpees, Kb Swings
2 Rounds:
400m
20 Wallballs 20/16
15 Burpees
400m
20 Kb Swings 53/35
15 Burpees
PWOD:
7 rounds for time of:
40 Yd shuttle run (2x 20 yd)
10 Russian KB swing 70/53
7 Burpees
Goodbye party for the Fosters Friday night at 6:30
Whether you are a past CFUV member or a present one, please stop by!
- Please bring a dessert to share and please note if your dessert is paleo or not
No classes this Saturday
We are hosting a CF Endurance cert, so the gym will be closed. Don’t worry I will post something you can do from home
Want a discount on your membership?
- Pay for a year up front and save 20%
- email brandy@crossfituv.com or call 801-900-3480 to take advantage of this great offer
- non-refundable and non-transferable
- offer ends April 30th
- limited quantities available
Spaghetti
One of the things Jeremy misses the most is pasta. We made this with spaghetti squash and I warned him, that if he expected it to taste like pasta he would be disappointed. Well, I was wrong because he ate two huge bowls.
Ingredients:
- 1 lb ground beef
- 1 lb sausage (this time we used the leftover brats from the BBQ)
- 1 large spaghetti squash or 2 small ones
- 2 jars of spaghetti sauce (no sugar or other sneaky ingredients)
- 1-2 cloves garlic
- 1 tsp dried basil
- herbes de provence seasoning or italian seasoning
Directions
- Pre-heat oven to 350
- Cut spaghetti squash length wise and remove the seeds and stringy stuff
- put some olive oil on a cookie sheet and place squash face down. Cook for 20-30 mins, until you can put a knife through it easily
- Once they are done, let cool slightly, then just start working at the fleshy part with a fork and presto, you have noodles
- While the squash is cooking brown the meats and add spices. Make sure you use a big enough pan that everything will fit in. I don’t measure the herbes de provence I just eyeball it, drain if necessary
- Add the sauce and noodles to the meat and simmer for 20-25 minutes
