The CrossFit Open is the first phase of finding out who the Fittest In The World is.  It is “open” to anyone who wants to participate.  They will announce 1 workout each week for 3 weeks that you perform and turn in your score.  The workouts need to be judged at a CrossFit gym by a judge or you can “video” your workout and submit it online.  After the 3 weeks are completed the top 10% in each division are invited to compete at a Sectional Competition.  The top performers from those events will advance to the CrossFit Games in August in Madison, Wisconsin.  These are the best of the best in men’s and women’s categories in teens, teams, 18-34 year olds, Masters every 5 year section 35 and up and adaptive athletes.  The Open has Rx workouts, scaled, home workouts, no equipment workouts as options to be inclusive to all levels of athletes who want to compete.  We will set aside Fridays to do these workouts at the gym and if you are officially signed up with CrossFit I will judge your score and submit it online.  It’s a fun way to see where you rank compared to others in your category and can be a good marker for bench mark workouts.

I was in error last week, today is NOT daily light savings time, it is next week.  Sorry if I messed up your schedule!

It looks to be cold in the mornings this week so dress in layers and there may be some slick roads Monday morning.

To help support your efforts in the gym we offer our HSN/CrossFit 5×5 Nutrition Coaching.  Nutrition is the foundation of your health pyramid and supports your performance in the gym.  You can get results just working out but can amplify it with good nutrition practices.  You can’t train through a bad diet.  The program is NOT restrictive but works on developing good habits to incorporate into your daily life.  Just like making CrossFit part of your daily life, the nutrition program is helping you develop a better lifestyle, too.  Ask your coach if you are interested in trying this out.  Eating well, moving well and feeling well are what you have to look forward to.

Schedule for the week- Monday-Friday 5am, 6am, 4:30 pm.  Saturday mornings are going to move back to 7 am

Home Workouts this week- Mtn climbers/squat/situp, Run/pushup/situp, Mtn Climbers/lunges/situps, Poker, TABATA plus, Burpees/squats

Gym WODs- OPEN WOD 21.1, front squats/run, FIGHT GONE BAD, FRAN, ROWING, Pushups

Paleo Recipe for the week…….

Berry Chia Smoothie Bowl

Frozen berries are sweet and juicy, and blend up into a brightly colored, beautiful bowl of goodness. Topped with your favorite nuts and seeds, you’ll want to make this everyday.
Course Breakfast, Smoothie
Cuisine Paleo
Total Time 10 minutes
Servings 2
Calories 200 kcal

Ingredients

  • 2 cups frozen mixed berries
  • 1 banana chopped
  • 2 tablespoons chia seeds
  • 3 tablespoons almond milk
  • Toppings: coconut flakes chia seeds, fresh berries, chopped nuts

Instructions

  1. Put the berries, banana and chia seeds in a blender and begin blending on low. Slowly add the almond milk and increase blending speed until mixture is thick and smooth.
  2. Transfer to bowls and top with desired toppings.
  3. Serve immediately.

SEE YOU AT THE GYM

3,2,1 GO!!!

DEAN