TRAIN Heart Rate Training: Simply put, heart rate training consists of using your heart rate to gauge your exercise intensity, and aiming for different heart rate zones depending on what your fitness goals are. The first step to heart rate training is to calculate what your max heart rate is. A basic formula that is commonly used is to just subtract your age from 220. So by this method, if you’re 30 years old you’re max heart rate is 190 beats per minute. However, this equati

THINK “The mind is everything. What you think you become.” -Buddha “Be intentional with your thoughts. Train your mind to work for you, not against you. Let your mind be your ally. Work together to process life in a positive, evolving and unconditional way. You and your mind are stuck with one another—why not become friends? You can allow your mind to create the most incredible life for you or you can allow it to create suffering. You can allow your mind to look at all that y

5FRx TRAIN [MIDLINE CHALLENGE] A strong Midline is extremely important for safe training. This week let’s try to pick 3 days to do some extra midline after class! Workout 1: 3 Rounds for Quality 60 Second Hollow Body Hold 50 Flutter Kicks 40 Sit Ups 30 High Plank Shoulder Taps 20 Hollow Body Rocks 10 V Ups 1 Minute Rest Between Rounds Workout 2: 3 Rounds for Quality 50ft Single Dumbbell Farmers Carry 15 Weighted Sit Ups After Every Set. . . Accumulate 1:00 in an L Sit Workout

5FRx SLEEP Deep Sleep: “Deep sleep is one of the 4 stages of sleep (along with light, REM and wake) that your body spends time in each night. Known as the “physically restorative” stage of sleep, it is of great importance for athletes. Below we discuss exactly what deep sleep is, what happens during it, how it benefits you, how much you need and the consequences of not getting enough, as well as what you can do to get more of it.” What Happens When You Don’t Get Enough Deep S

5FRx EAT Nutrition Recap: -Focus on Quality of Food: eating real, whole, unprocessed foods with no added sugar or chemicals. -Establish Baseline Calories- Average amount of calories needed to maintain weight. -Create a Protein Target

MERRY CHRISTMAS EVERYONE!

5FRx TRAIN CrossFit originated as a training program for already active people. People with physical jobs, athletes, former athletes, military, etc. It is important for us to continue to play sports and be physical outside of CrossFit Class. Studies show that adults that continue to “play” are more curious, creative, and have a greater sense of joyful engagement daily. “Playing” isn’t just for children; it is super beneficial for adults to “play” too. “Play” physiologically h

5FRx CONNECT Connecting with people in a meaningful way has been shown to have a positive impact on our quality life as well as life expectancy. Another connection that can increase our quality of life and life expectancy is our connection with nature. This week, let’s try to spend 30 minutes a day outside connecting with nature. This could be a walk outside with no electronics, playing in the backyard with your kids, exercising outside or a recreational sport!

5FRx EAT Protein! This week, let’s focus on making sure we are eating enough protein to support our goals and maintaining healthy muscle mass as we age. Generally, most people should aim to eat 0.7-1.0 grams of protein per pound of bodyweight a day. EC Synkowski of the #800gCHALLENGE® says: “The 0.7 multiplier is a good general recommendation to build lean muscle mass, as well as prevent sarcopenia. (If you have a significant amount of weight to lose, you can use your target

5FRx THINK Daily Affirmations For the next week, let’s set aside 5 Minutes in the morning to set a Daily Affirmation. Decide on an affirmation Write it down Say it 10 times Say it throughout the day Reflect on your affirmation’s impact on your day before you sleep