Weekly Roundup * September 11th – 17th, 2022

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

Week of September 11th – 17th, 2022


September 11
Theresa B.

September 14
Blake H.

September 15
Coach Sami P.


Please remember to reserve your class time. If you need help, please watch this video for a quick tutorial.  

Our next Gains and Games night will be this Friday, September 16 at 6:30pm and the theme will be “Let’s have a Farkel Party!” . Let us know if you can make it by filling out this form.  This is open to everyone!  It’s a fun date night and a great way to get your friends and family introduced to what we do!

Coach Jess is starting up an 8 week Snatch course.  If you would like more info, reply to this email and I’ll get it sent right over.

As we are shifting our focus from RXing the workout to RXing the stimulus, now is a great time to sit down with a coach and get a personalized prescription to attack your goals.  This includes a free body scan and a look at what your intensities/zones should look like throughout the week.  Did you know that performing your workouts at the same intensity every day might be stalling your progress? Click the button below to schedule your inbody scan and let one of our coaches give you a specific approach to your workouts.

InBody Scans

All Vernal Fitness members are eligible for a complimentary InBody scan each month. Aside from tracking our performance in Wodify, body composition scans are the best way to track progress and measure results.

Programming Overview September 12-17

As we continue to progress through our “Clean Complex” and wrap up our “Chest and Tri’s,” you’ll see two new strength cycles starting this week with higher volume back squats (3×12), and snatch pulls with a two-second pause above the knee. 

“Interval 6” will challenge your ability to cycle a barbell while under fatigue as we mimic how painful the last 10 reps of “Grace” can feel. Make sure you choose a weight that you can cycle all 10 reps without stopping!


Medium duration, moderate to high intensity efforts can make the body more efficient at using the energy it has available and increase our high end aerobic endurance and Max VO2.

Training in zone 3/4 can make the body more efficient at buffering lactate and using carbohydrates.

Efforts like this can help you become better at going faster, longer!


Maximize your time working with an elevated heart rate by finding a moderate but sustainable pace. 

Intensity level should challenge your comfort zone, but it shouldn’t result in having to take long or frequent breaks!

A simple goal today – get as many quality reps of each movement in the time permitted. Then try to continue to match the rep output in later rounds.

Quality reps are mandatory, especially as fatigue sets in on the pushups and sit-ups.


Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps to become more efficient aerobically meaning you will get better at utilizing fat as a fuel deeper into tough workouts!


A 10 minute AMRAP isn’t long, but it certainly isn’t short either, especially if you’re putting in work!

Pick a box height and KB weight that allows you to move relatively unbroken for as long as possible.

We’re looking for quicker sustained effort here today – think 70-80% of max HR.

This higher end cardio will help develop the ability to go faster for sustained periods, this is the type of energy system work needed to go faster in run distances from a mile to 5000m!


Training in moderately high intensities for sustained periods of time like today can help to make us better by using the fuel we have available to us as our bodies ride the line between fat and carbohydrate utilization.

Training here is also thought to increase mitochondrial efficiency and density which means a much bigger engine for performance!


Find a partner who is well matched to your intensity focus for today!

Game plan how you will divide up reps and stick to the plan for as long as possible.

Snatches and toes to bar can be scaled as needed to allow each partner to complete at least 5-10 reps at a time when fresh.

Trade off reps before movement quality and speed slows down.

Full workout descriptions and notes are available to all members of Vernal Fitness & Nutrition. For more info, email us here.

The next two months can make or break your success for the rest of the year. As Summer ends, school is back in session, and afternoon activities and sports means endless chauffeuring for parents. Pile all that on to work obligations and the daily stresses of life. It’s easy to see how one could easily allow their nutrition to slip.

This month we want to give you an easy-to-follow framework that you can lean on when schedules get chaotic, but first, we want to understand your pain points. What are your biggest struggles with nutrition in the fall?

  • Time?
  • Planning?
  • Social events? 


Schedules tend to shift or change dramatically with the seasons. To be successful in the Fall, prioritize planning weekly grocery store trips each week.

Ideally, block out your schedule for the same day & time each week, but that may not be realistic depending on how hectic your plans are. If you are especially busy, try to identify a consistent time to sit down and schedule your grocery store visits each week.

Taking the time to review schedules for the week ahead will help identify valuable gaps in pick-up windows or between social events that can be used for a trip to the grocery store. You may also find that your schedule is so hectic that you might need to utilize a grocery store in another part of town while they are over that way.

Spending 10 minutes planning these trips each week will go a long way to ensure the fridge and cupboard are filled with easy access to healthy foods. 


If there is one item you should meal prep each week, it’s a lean protein source. For those who eat meat, cooking can be a time-consuming task. Taking the time to cook your chosen protein in bulk will ensure that you aren’t scrambling last minute to find a protein-packed meal and turning to less healthy, more expensive alternatives.

Cooked chicken can last up to four days in the fridge, and any excess can be frozen to be saved for the second half of the week. It’s also easy to add variety by marinating in different sauces or using a healthy dry rub option. Once the chicken is cooked, it’s simply a matter of pulling from the fridge and pairing with your  favorite veggies and carbohydrate sources, like sweet potatoes and rice.

Bonus tip: Keep a supply of frozen veggies on hand. Fresh food is always preferred, but you can save the day when time is tight. 


Sometimes things don’t go as planned. No matter how much preparation we put into each week, there is always the chance something can go wrong. Traffic, work delays, practice is running over, etc. When these cases come up, it’s essential to have contingency plans in place so we can continue to make progress.

Identify healthy food options on the run. Places that offer salads and grilled meat are regularly available to most and can bridge the gap if you understand how to make healthy choices when eating out.


This recipe comes from the Clean Simple Eats app and is one of my family’s favorites!

Thai Peanut Noodle Bowl

Make 4 Servings

Macros Per Serving:
330 Cal
11 Fat
31 Carbs
26 Protein


3 oz Whole Grain Spaghetti (uncooked)
12 oz Shrimp or Chicken
2 Cups Matchstick Carrots
2 Cups Sugar Snap Peas
1 Shallot
4 cups Zucchini Squash, spiralized


1/2 Cups Water
4 Tbs Offbeat Butter Sweet Classic (or Natural Peanut Butter)
2 Tbs Coconut Aminos (or Low Sodium Soy Sauce)
2 tsps Rice Vinegar
1/2 tsps Stevia in the Raw
1/2 tsps Minced Garlic
1 dash Ground Ginger


4 tsps Chopped Peanuts
4 tsps Green Onions


  1. Cook pasta according to the directions on the package.  Drain and set aside.
  2. Whisk all the sauce ingredients together in a small bowl or in a blender; set aside.
  3. Spray a wok or skillet with cooking spray and heat to med/high heat.  Add shrimp (or chicken), heat and stir until fully cooked.  Salt and pepper, then remove from pan.
  4. Spray pan again and add carrots, snap peas and shallots.  Season with salt and pepper.  Sauté for 3-5 minutes or until veggies are crisp tender.  Add the shrimp back to the pan along with the cooked spaghetti and peanut sauce.  Stir until heated through and well combined..  Remove from pan.
  5. Spray the wok or skillet again and add the spiralized zucchini .  Season with sea salt.  Toss constantly for 1-2 minutes or until crisp tender.  Do not overcook.  Remove from heat. 
  6. Place your zoodles in a bowl and top with shrimp, spaghetti, veggies, 1 tsp peanuts and 1 tsp green onions.