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As Prescribed Volume 26

December 2019 - Volume 26

The 12 days of Christmas WOD and Member Gift Exchange

We will do our annual Community Holiday WOD on Jan 4 at 10:00 am. This is a community WOD, so feel free to bring friends and family!

This is the Ripcord version of the 12 days of Christmas.

1 Rope climb

2 Snatch 135/95

3 Ring dips

4 Front squats 135/95

5 Burpees

6 Jumping lunges

7 T2B

8 Deadlifts 135/95

9 Push-up

10 Kettlebell swings 70/53 (Russian)

11 Pull-ups

12 Thrusters 135/95

The way this wod works is just like the song, but if you don’t know the song then it can be confusing!

On the first day of Christmas, my true love gave to me, a partridge a pear tree = 1 rope climb.

On the 2nd day of Christmas, my true love gave to me, 2 turtledoves, and a partridge in a pear tree = 2 snatches + 1 rope climb

Keep this rhythm, starting each round with the next movement, and then working back down to 1 rope climb.

Don’t worry if you can’t do some of the movements, our coaches will help everyone choose appropriate loads and substitutions! The top male and female times earn a spot of distinction on our holiday ornament of the year!

Following the WOD we will have a brunch pitch in, please bring a dish to share!

News and Upcoming Events

  • Dec. 24th – Open Gym from 10 am – 2 pm, closed for classes
  • Dec. 25th – Closed
  • Dec. 31st – Regular classes morning and noon, no evening classes. Open gym until 5 pm.
  • Jan. 1st – Closed
  • Jan. 4th – Holiday WOD and Party! Join us for a free Community WOD at 10 am, followed by a member brunch themed pitch in and white elephant gift exchange. See our members FB group or Dell for more info on this!

Athlete Highlight

Member Highlight

Taletha

  • How long have you done CrossFit?
    • I have been doing CrossFit a little under 1 year.
  • What is your favorite CrossFit movement/WOD/lift?
    • My favorite lift is Power Snatches. I also like Power Cleans. And I like doing longer WOD’s because they help build my endurance.
  • What is something that most people at the gym wouldn’t know about you?
    • I have a shoe obsession. And have in turn passed that to my kid who now has way too many shoes for a 2 year old.
  • What is a fitness goal you have for the upcoming year?
    • I’d like to be able to do strict pull ups and RX entire workouts. Oh and be able to do handstand push ups and walks.
  • What is a hobby you have that is NOT CrossFit related?
    • I’m a crafter. I like building things and creating custom pieces. I also really like to bake and try new recipes, so give me all your ideas.
  • What advice would you give someone who is afraid to try CrossFit?
    • Just show up. I was always intimidated until I tried it. It’s so much fun because you aren’t doing the same thing every day and I am getting a full body workout in less time than I would normally would get in if I were to go to a regular gym. The CrossFit community is one of the best communities that you can be a part of. Everyone has been the new person and knows how someone new is feeling. The Ripcord Community amazes me with how much they encourage other athletes and help each other obtain their goals. It’s truly something I wish I’d done sooner.
  • Tacos or Pancakes?
    • Tacos first, then peanut butter pancakes for dessert. Wait.. is that allowed?

Something Tasty

CHOCOLATE CANDY CANE PROTEIN CAKE – Devotion Nutrition

I love using the DN Flex Flavors to add flavor to desserts without adding extra sugar! This recipe comes from their website here! I plan on making this for our Holiday WOD Brunch Pitch In!

Ingredients (makes 8 servings)

Base:

  • One 15-oz. can black beans, drained and rinsed
  • 3 scoops Devotion Brownie Batter Protein
  • 4 large egg whites
  • 1/4 cup water
  • 1/3 cup canned pure pumpkin
  • 4 Pumpkin Spice Flex Flavors
  • 1 1/2 tsp. baking powder
  • 1/4 tsp. salt
  • 1/8 tsp. peppermint extract
  • 1 tbsp. mini semi-sweet chocolate chips (optional)
  • 1 full-sized candy cane (or 3 minis), crushed

 ICING:

    • 1 scoop Devotion Angel Food Cake Protein
    • 1/4 cup unsweetened non fat greek yogurt
    • 1 Creme Brûlée Flex Flavor
    • 2-3 tbsp water.

Directions:

METHOD FOR THE BASE:

Preheat oven to 350 degrees. Line a 9″ round cake pan with foil, and generously spray with nonstick spray. 

Place all ingredients except chocolate chips and candy canes in a food processor. Puree until completely smooth and well mixed. Fold in chocolate chips, if you are using them. Transfer mixture into the cake pan, and smooth out the top. 

Bake until a toothpick inserted into the center comes out mostly clean, 35 – 40 minutes. 

 Allow to cool. Once cooled, spread icing over top and sprinkle with crushed candy cane.

Method for the Icing:

Add protein, yogurt and flex flavor in a bowl, mix and add water, 1 tbsp at a time. Add until you get desired thickness. Allow to sit in refrigerator until ready to spread over cooled cake. Serve room temperature or great chilled.

From: https://devotionnutrition.com/blogs/recipes/chocolate-candy-cane-protein-cake?_pos=8&_sid=af21b2fdc&_ss=r

Coaches Corner

 Coaches Corner with Coach Jeff

Take a second with me and try to think back to your first few weeks into CrossFit. Who remembers being so nervous you started sweating before the class was even called to the board? Who remembers not knowing anyone? Who remembers stressing over the simple task of knowing what all the movements would be for the WOD that day? If you remember these first few weeks feeling like this, then you know exactly what’s its like for someone just starting out. It’s an easy thing to forget after a few months or even years of developing relationships with other members and logging countless hours on the floor. For a second though, think back.

I recall walking In and seeing people do things I couldn’t imagine possible. Effortlessly moving weights, watching them push past the point of pain just trying to complete the workout, watching in awe as they hit the floor as soon as the clock stopped ticking. I often wondered if they’d ever get back up! Needless to say I was NERVOUS! Sweaty palms and an upset stomach was a constant reminder that this was going to be hard. What I didn’t realize was how quickly things would change.

As I walk through the gym on any give day I look around the room and realize just how many new faces I see, just how many brave people have decided to take the first step.

Let’s be honest and say that if you’re new to fitness and especially CrossFit then you are a special type of person as CrossFit isn’t everyone’s cup of tea. You have chosen on of the most difficult forms of physical fitness and although it can seem daunting at times, if you only look around the room you will realize you have also chosen to join the most accepting community of people you’ll ever find.

Current athletes, if you are walking through the building and see a new face, remember what it felt like to watch others walk by without saying a word. Im so terrible at this. Remember how good it felt for a complete stranger but fellow CrossFitter to stop long enough to say “hi” or help you find something in the building. A little still goes a long way. Let’s make Ripcord the most inviting gym anyone has ever visited.

New athletes, keep coming, it gets easier every time you walk in. Hats off to you for choosing CrossFit as you workout style, and thank you for allowing Ripcord to be apart of that. Make your way through the building meeting new people, watching others, try new things, make some noise, and above all find people here that make it worth coming back to day after day!

As owners and staff we love seeing people fill the building day in and day out. Funny thing is, most of you come because you found a place you belong with other like minded people focused on having fun and getting fit.

Make someone feel welcome and watch how it could brighten someone else’s day.
Above all, never forget what it was like when you were just starting out.
Coach Jeff
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