Mindfulness Challenge

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Mindfulness Challenge

I am really fired up about this challenge! We are taking all the things that we have learned in the last few years that have made big impacts in our lives, and making them a part of the challenge. Things like sleep, journaling, screen time, rest days, exercise, and nutrition. I think I am most excited about the screen time, and journaling as those 2 things have made the biggest impact on my mental health!

The challenge will run the month of May (1st-31st) and costs $30. The top 3 individuals will receive prizes, but everyone who participates will benefit from the good habits developed during the challenge. We are also opening the challenge up to non-members of FWCF, that’s how powerful we think this challenge will be!

To Register for the challenge click here: Challenge Registration

To stay informed, and learn more click here: Challenge Newsletter

Current Events

  • Kids Day Camp: 4/28, 12P-3P, ages 8-12 years old, $25

  • Parent/Kids Class: 5/5 @12P, $5

  • Flying Pig Yoga: 5/5 @630P, $5

  • Parents Night Out: 5/11, 5P to 9P ages 6-12 years old, $30

Run Fun

Here is a great running workout to try!

3:00 Warmup Walk

5:00 EZ Pace (should be able to hold a conversation)

5:00 Yellow Zone (should still be able to talk, but only a couple words at a time)

2:00 EZ Pace

*Repeat 5:00 Yellow, 2:00 EZ for 4RDs

5:00 EZ Pace

3:00 Cooldown Pace

Back to the Basics with Nutrition and Current Events

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Current Events

  • Yoga this Sunday noon with Brenda!! The class is $5 cash! 

  • Parent-Kid Class Sunday 4/14 at noon - Easter Fun!!!! 

  • Kids Day Camp will be held on 4/28 from 12p - 3p Age: 8 and up! 

Goal Reviews

Some of you may have already received an email from me regarding Goal Reviews. If you haven’t received one yet, don’t worry, I am working my way alphabetically. The goal reviews are something new that we are doing, that I am really excited about. As we progress in CrossFit our goals change, or adjust to where we are in our journey. These goal reviews are our opportunity to sit down with you and get an update of what your goals are. With that information we can help come up with a plan for you to achieve them, and it gives us a better idea of what kind of things people are struggling with. The ultimate goal is to do the reviews face to face, but we have options for a paper copy, or a google form. So far it has been really awesome to actually sit down and meet with people, especially those that I don’t see on a regular basis (5AM’ers)

Back to the Basics

There is a TON of nutrition info out there, both good and bad. Sometimes it is helpful to take a step back and learn the basics before learning the extremes. With that in mind, what the heck actually is a calorie?

Side Note

Thank you to everyone that has reached out, and/or prayed for us over the last few days. Steph, Izzy, and the baby are all doing ok. It is truly a miracle, and we are appreciative of all your support! Double side note, if you haven’t heard Steph and Izzy were in a head on collision Saturday afternoon that rolled her Jeep multiple times and landed them in the hospital till Monday morning.

The Open is Over, Now What?

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The Open is Over, Now What?

The last week of The Open has came and past, and you are probably a mixture of relieved and sad.  Every year The Open gives us triumph as we do things that we’ve never done before, or push harder than before.  It also humble us.  It exposes our weaknesses and shows us the things we haven’t been working on.  When those magical 5 weeks are over we are often left feeling like what’s next?

This year of The CrossFit Games season is special; this year we get to have 2 Opens.  In October there will be another Open, that is the initial qualifying stage for the 2020 CrossFit Games.  So instead of having to wait a whole year to test our skills again, we get 6 months to sharpen our swords and go into battle again.  Six months to work skill progressions and get that HSPU, or get that Muscle Up.  Six months to follow some dedicated strength training, so we can move heavier barbells in workouts.  Six months to get better than we are today.

The Open is over, now what?  Now we train.  Now we dedicate ourselves to the process, and put in the work.  We can’t stop time, and October will be here before you know it.  The question is, will you be ready?

Final Intramural Standings

  1. Chuck Norris Freedom Eagles: 207pts

  2. Kung Fu Macro Ninjas: 187pts

  3. Gangsta Rap Made Me Do It: 170pts

  4. Team Sasquatch: 166pts

-19.5 Top Scores:

-Vince Lanning 13:13, Ryan Brown 14:50, Kyle Stark 15:29

-Leah Cole 18:18, Karla Allison 18:56 , Kelsey Leonard 19:11

-19.5 Spirit Award Winners: Team Sasquatch

-19.5 Best BBQ Winners: Kung Fu Macro Ninjas

-19.6 Row Biathlon Winners: Chuck Norris Freedom Eagles

Intramural Standings and Group Personal Training

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Current Events

  • 19.6 will be held this Saturday 3/23 at 10:30AM. We will still have our regularly scheduled classes 615A/730A/9A and then we will do the Row Biathlon (19.6). Following the Row Biathlon we will have the BBQ cook off for 19.5 Bonus Points. Chefs please have your food(1 BBQ item and 1 side) ready for judging at 11:30A

Intramural Standings

  • Top Male Scores: Kyle Stark 11:54/Nathan Wassler 123 reps/Andrew Zimmerman 119 reps

  • Top Female Scores: Leah Cole 117 reps/ Morgan Zimmerman 113 reps/ Karla Allison 109 reps

  • Team Spirit Award: Gangsta Rap Made Me Do It

  • Best Hype Video: Team Sasquatch

  • Standings

    • 1. Chuck Norris Freedom Eagles: 165pts

    • 2. Kung Fu Macro Ninjas: 155pts

    • 3. Gangsta Rap Made Me Do It: 143pts

    • 4. Team Sasquatch: 131pts

Group Personal Training

We all know and love the group class aspect of CrossFit. But sometimes it is easier to learn in a smaller setting, especially when it comes to gymnastic and weightlifting skills. Nothing beats the 1-1 attention of a knowledgeable coach that can give you tips, and homework to improve your technique. Let’s be honest though, 60 minutes of Muscle Up practice would leave anyones arms ready to fall off. Enter group personal training, which allows you to split the cost of the session, and give yourself a little rest while other people work the same skill. Sound like something you’d be interested in? Email admin@ftwrightcrossfit.com for more info or to get scheduled.

Intramural Standings and St Patricks Day Stew

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Current Events

*Pop-up kids class this Friday (3/15) 10:30a - 11a (3-7 years old) and 11a - 11:30a (8 and up) - the kids are off school so let’s workout! 

*The gym is closed after the 9am community class due to a Coaches Meeting, thank you for understanding!

KG3 Beef Stew for St Patrick’s Day

Crockpot Beef Stew Ingredients:

• 2 pounds stewing beef

• 2 cups of reduced sodium chicken broth

• 1 Tbsp balsamic vinegar

• 1 medium Vidalia onion, chopped

• 2 stalks of celery, roughly chopped

• 2 large carrots, peeled and chopped

• 3-5 small gold potatoes, cubed (optional)

• ½ Tbsp garlic, minced

• ½ Tbsp of paprika

• 3 bay leaves

• 1/2 tsp of salt

• 1/2 tsp of black pepper

• 1 tsp each dried rosemary, basil, and oregano

• 1/8 cup arrowroot powder or cornstarch or even pancake mix to thicken Stew

Cooking Directions

1. Place your beef into crockpot.

2. Add liquids then all other ingredients except for your thickener on top of the beef.

3. Cover and cook on low for eight hours.

Directions to Thicken

1. Just before you’re ready to eat, use a ladle to spoon out most of the liquid into a small saucepan.

2. Bring to a boil.

3. Stir a small amount of the liquid into a small bowl and sprinkle in the arrowroot flour, whisking as you add it. Make sure there are no lumps.

4. Slowly pour the arrowroot mixture into the boiling liquid in the pot and remove from heat as you whisk continuously.

5. Do not reheat as this will break the bonds of the thickener.

6. If it’s not thick enough, use water and some more arrowroot powder in your small bowl, whisk to mix, then slowly add into the gravy.

7. Pour thickened gravy back into slow cooker and stir gently. Macros – per 1 serving Makes 6 servings

Calories: 213

Protein: 30g

Fat: 5g

Carbohydrates: 9g

Intramural Standings

Week 3 Winners:

-Men: Kyle Stark 149/Ryan Brown 128/Nathan Wassler 126

-Women: Morgan Zimmerman 116/Kelsey Leigh 107/ Karla Allison 105

-Team Spirit: Kung Fu Macro Ninjas

-Best Testimonial Video: Kate Grise, https://www.facebook.com/kategregg13/videos/10215187907104283/

-Team Standings

  1. Chuck Norris Freedom Eagles: 126pts.

  2. Kung Fu Macro Ninjas: 125pts

  3. Gangsta Rap Made Me Do It: 106pts

  4. Team Sasquatch: 94pts

Intramural Scoring and CF Testimonial

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Current Events

  • Parent-Kid Class this Sunday (3/10) at noon! $5 for the class

  • Kids Day Camp (8 and up) this Sunday (3/10) from 1p-4p ($25 for the class, sibling discount available)

Intramural Scoreboard

  • Top Male Scores: Ryan Brown: 261, Kyle Stark: 260, Vince Lanning: 258

  • Top Female Scores: Katie Miller: 260, Megan Watts: 256, Morgan Zimmerman: 254

  • Team Spirit Award Winners: Team Sasquatch

  • Social Media Review Winner: Mark Hasselbeck

  • Overall Leaderboard

    • 1. Chuck Norris Freedom Eagles: 73 Pts

    • 2. Kung Fu Macro Ninjas: 68 Pts

    • 3. Gangsta Rap Made Me Do It: 65 Pts

    • 4. Team Sasquatch: 61 Pts

Challenge

  • This weeks challenge for the Intramural Open is to create a positive testimonial video to how CrossFit has impacted your life. Here is mine as an example!

This is a video about how CrossFit has positively impacted my life.

Nutrition and Seasonal Affective Disorder

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War on Weather – using diet and exercise to fight the February Blues.

-By: Kate Grise


The days are gray and the nights are still long.  A disruption in circadian rhythms, serotonin levels drop but levels of melatonin increase with the lack of sunlight.  You might be feeling tired, you might be feeling unmotivated...maybe even a bit grumpy.  One day of missing CF and eating junk suddenly turned into a week, uh oh it’s an attack of those seasonal blues and it can affect anyone.  What’s an athlete to do?!  For me, I love the simple answers that don’t involve me buying a negative air ionization system:

  • Check what you’re eating! 

    • After my trip to Iceland I realized one main key for fighting the cold: FISH and FISH OIL!  Fish contains amazing Vitamin D, which in warmer months we easily get from sunlight and Omega-3 oils which have shown major promise in fighting depression.  Shellfish, salt or fresh water fish all contain both of these weather fighters.  For February in particular, try to increase your fish intake or try either of these: SFH liquid fish oil, or Lysi USA Cod Liver oil to increase your vitamin D! www.sfh.com www.lysi-life.com

    • Hydration.  It’s easy to stick to warm coffee and tea over cold water.  Try switching to room temperature water to keep your water intake at or above 2 liters a day. 

    • Dark, leafy greens.  I feel like the key to life is hidden in dark, leafy greens.  Add broccoli, kale and spinach to your meals to increase your serotonin levels. 

    • Avoid those baked goods – I know it sounds amazing on a cold day but that bagel isn’t fighting the same fight that eggs and spinach are in the war on weather.  Stick with whole grains, quinoa and rice to get in your healthy carbs.  


  • Exercise

    • Change up your workout time! 

      • Can’t drag yourself out of bed in the morning?  Hit up a lunch time Zone class or evening CrossFit.  Work with the season, not against it. 

    • Sign up for the CrossFit Open!

      • Best way to combat rain and snow?  Get in the Open.  The feeling in the gym is positively electric during the next 5 weeks.  Get yourself an emotional and physical boost and sign up!

If you’ve tried all of these quick, simple tricks and still find yourself struggling, a quick MyChart message to your doctor might give you other options, don’t be afraid to ask for help!

Intramural Scoreboard

  • Top Male Scores: Matt Cole/Jack Howard @323 reps, Nathan Wassler @320 reps

  • Top Female Scores: Meredith Schoborg @290 reps, Kristen Bell @283 reps, Stephanie Stark @278 reps

  • Week 1 Team Spirit Award: Chuck Norris Freedom Eagles

  • Week 1 Bonus Challenge(Review) Winner: Maura Russell, team #gangsterrapmademedoit

  • Current Standings

    1. Chuck Norris Freedom Eagles/Gangster Rap Made Me Do It: 38pts

    3. Kung Fu Macro Ninjas: 33pts

    4. Team Sasquatch: 28pts

4 Reasons That Everyone Should Do The CrossFit Open

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4 Reasons That Everyone Should Do The Open

  1. Motivation

    For a lot of people The Open is their first exposure to competitive CrossFit. It’s their first time having a judge thats calling out their reps, and holding them to a standard. The atmosphere is ramped up a lot, especially if their gym is doing a “Friday Night Lights” type event. Those things motivate people and cause them to push past their pre-conceived barriers. That’s why we see so many PRs and firsts during The Open. Imagine the scene of someone getting their first Muscle Up and the gym exploding with cheers, that’s what its all about!

  2. Validation

    For better or worse The Open will validate your last year of training. Maybe you spent the off season working on your weaknesses, and trying to finally master the HSPU. This is the time to see all that hard work pay off. On the flip side maybe your training wasn’t where you wanted it to be and “life” kept getting in the way. But you signed up for The Open anyway, and surprised yourself with your performance!

  3. Community

    This is my favorite part of The Open! Seeing your fellow CrossFitters doing well, and pushing themselves harder than they have before. That shared suffering bonds us, and gives us something to talk about for years to come. Not only does it bring together your local affiliate, it brings together the entirety of the CrossFit Community and is the one opportunity a year that everyone is doing the same programming. Later on you can run into a fellow CrossFitter in the airport and reminisce about how terrible 16.5 was.

  4. Growth

We have all heard the quote “great things never came from comfort zones” The Open will definitely push you outside of your comfort zone. You will push harder than you are used to, and comfortable with. You will be forced to try things that you may not be good at, and you will be forced to do more reps than you are used to. But guess what? Outside your comfort zone is where all the growth happens. Being forced out of your comfort zone will not only bring you physical growth, but mental growth as well. You will learn that you had a whole place in your mind that you didn’t know existed. We call this the dark place, and during The Open, we call it home.

Current Events

  • February 21st - The first Open Workout will be released at 8PM on games.crossfit.com, we will do the workout as the class WOD on 2/22

  • February 23rd - Lifting Hearts Event from 5p-9p, sign up at the coaches desk! We are going to have so much fun!

  • We will continue to have the 45min classes on Sundays at 10AM, Strength + a Metcon in a quick 45min format!

  • March 3rd - Yoga with Brenda ($5 cash) for the class at noon.