Weekly Roundup * June 12th-18th

Table of Contents

Here’s what’s going on this week at the gym!

Week of June 12th – June 18th, 2022

Member Birthdays

Happy Birthday to
Coach Holly – Thursday the 16th


After another week of very little attendance for the 8am class, we have decided to drop it for the rest of the summer.  This means we will have the 5am, 6am, 7am, 8am, 4:30pm, and 5:30pm class times available.

Our Kids Summer Camp program started this past week and was so much fun! We have room for a few more kids (6-12) and preschoolers (3-5), so if you’d like to get your kids signed up, text (435)919-5117.

Our first monthly bring a friend event, “Gains & Games” will be this Friday, June 17th at 6:30pm.  If you can, please reserve your spot by clicking here.  We are so excited and hope that you all can be there!

We will no longer be offering the 10 class Punch Pass.  If you currently have a punch pass, we will honor your remaining punches, but remember, they pass does expire 6 months from the purchase date.  We will now have an option for a week pass at $50, as well as a drop in rate, which will now be $20 per class.

A T-shirt and Tank top order will be going in on June 17th, please click here to get your order placed and paid for.



We have had a lot of build-up to this point, working through a deadlift cluster cycle, a box squat cycle, and a split jerk cycle which means there is no better time to re-test the CrossFit total. The CrossFit total allows you to test out the big three lifts (Back Squat, Strict Press, and Deadlift) to create a combined total.


Week 2 of our midline madness progression will have you work through a slightly higher number of kipping toes to bar/scale, superman and hollow rocks, and the same or slightly heavier kettlebell front rack holds. The WOD following this will be a total body AMRAP.


Today will bring the start of a vertical and horizontal press EMOM that will increase in weight, decrease in reps on the dumbbell shoulder presses and increase in volume on the hand-release push-ups. After the strength, we’ll stick with the dumbbell theme and get after a fast-paced AMRAP combining 3 different dumbbell movements.


Our final and fastest week of running and Turkish Get-Ups will kick off our day followed by a workout that continues the conditioning focus with a little over a mile and a half of running, 300 double unders, and 150 air squats.


Today we’ll see a very similar snatch complex to last week, as well as a twist on “Amanda”.


Today’s partner workout will combine conditioning with a bit of gymnastics in the toe to bar and some light barbell cycling with the push press.


Hyperpalatable Foods: Affect on Appetite

Palatability strongly influences how much we eat at meals. We have complicated mechanisms in our bodies and brains that are supposed to regulate energy balance (how much we eat and how much we burn) which, until very recently in evolutionary history, worked to keep us at a healthy weight.

There is quite a lot of evidence that the reward value of foods can bypass the innate defense mechanism and make us start eating much more than we need, so much that it starts to compromise our health. Processed foods are so incredibly rewarding to our brains that they affect our thoughts and behavior, making us eat more and more.

Processed foods usually aren’t very nutritious. They have more energy than we need, with fewer vitamins, minerals, and fiber. Regular consumption starts to change your brain: regular portion sizes are no longer satisfying; it’s harder to feel satiated so you want to keep eating and to eat more often.

Omega 3’s

Omega-3 fatty acids are vital to health. They are necessary for human health, but the body can’t make them. You have to get them through food.  If you don’t frequently eat fatty fish or seafood, you should consider taking an omega-3 supplement. It’s a simple but effective way to improve both your physical and mental health. 

Omega-3s are nutrients you get from food (or supplements) that help build and maintain a healthy body. They’re key to the structure of every cell wall you have. They’re also an energy source and help keep your heart, lungs, blood vessels, and immune system working the way they should.

Omega-3 fatty acids are found in fish, such as salmon, tuna, and halibut, other seafoods including algae and krill, some plants, and nut oils. Omega-3’s are also known as polyunsaturated fatty acids (PUFAs).

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.

It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet contains 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids, which many nutritionally-oriented physicians consider to be way too high on the omega-6 side.

Dosing for fish oil supplements should be based on the amount of EPA and DHA, not on the total amount of fish oil. Supplements vary in the amounts and ratios of EPA and DHA.  It is not recommended to get more than 3 grams of Omega-3’s daily, without the supervision of your doctor, due to an increased risk of bleeding.

As always, we suggest getting as much micro- and macronutrients from your diet as possible, but if supplementation is something you’re thinking about, consult with your doctor before starting a new routine.

This information was adapted from mountsinai.org

Vernal Fitness members receive 1 complimentary InBody scan every month!