Spring is starting to show up with flowers blooming, sunny afternoons and the Easter Bunny dropping off Cadbury eggs!  There are a number of things going on at the gym this spring so I figured I would bring you guys into the huddle and let you know what to expect as we move forward.  So we started doing some PVC warmups before strength work and workouts to review so points of performance on different lifts.  We haven’t always done a great job on reviewing these in the past and need to do a better job for you.  Expect more of this as we move forward.

Next, we are putting a Monthly Focus in the scheme, April is going to be Push Up Month, May will be Pull Ups, June will be Double Unders.  You will see a focus on each of these moves during the months noted.  They will be incorporated into warmups, workouts and cash outs but probably not all three on the same day.  This is to help give you concentrated effort to improve on these movements and support you on progress to better movements.  As always if you have something specific you want to work on, talk to your coach and they will help.

This will also support a commitment I am making to program Murph on Memorial Day Saturday, May 29.  Murph is a HERO WOD of run 1 mile, 100 pullups, 200 pushups, 300 squats, run 1 mile all with a 20lb vest on.  That is the Rx standard.  Ours is usually scaled to NO vest, run 1 mile do 20 rounds of 5 pullups, 10 pushups, 15 squats then run the final mile.  A 40-50 minute time is about what you should expect but don’t panic there are various other levels of scaling for this workout.  The purpose is in remembrance of Michael Murphy, a Navy Seal, who died in battle trying to save his team.

I am also making a commitment to get an online check in system up and running by the end of April so you can either check in on your phone with an App or use the iPad in the gym.  Now that I have made it public I have to get it done.  Hold me to it!

At the beginning of May we will start a version of a 5 x 5 Strong Lifts program that will go from May to June to July.  This will include 2 strength lifts per day for the 3 month program.  This is to build a solid strength base and improve on several movements.  Back squats, shoulder press, deadlifts, barbell row and bench press.  We will pretest with the CrossFit Total and retest after the program is done.  We did this a couple years back and saw some very good results and improved performance in workout performance and body weight composition.  It will take some focus to stay on track with this, get a challenging strength session done in timely fashion, record progress and also push through those WODs too.  We will update the white binders with these templates this month and use them on a regular basis.  This is a really good program for just starting out to grow a solid foundation of strength and also for advancing an already established level of strength.  I am looking forward to working with you on it.

HOME WORKOUTS- RUN 5K, POKER, mtn climbers/lunges/situps, Death by Pushup, pushup/squat/situps triplet, 100m Sprints

GYM WORKOUTS- 1/2 of the FILTHY FIFTY, dips/kbell swings/run triplet, TABATAs/run, Cleans/pushup couplet, BENCH PRESS, RUN/ROW/ROPE session

Schedule this week- Monday-Friday 5am, 6 am, 4:30 pm.  Saturday at 7 am.  As long as everyone is free of CORONA this schedule should hold.

Brussels Sprout Hash with Fried Eggs

Bacon and shredded Brussels sprouts are the perfect flavorful accompaniment to your fried eggs for breakfast. This healthy and filling meal is perfect for those days when you are so busy, you aren’t sure when you’ll be able to eat again.
Course Breakfast, Main Course
Cuisine Paleo
Total Time 20 minutes
Servings 2
Calories 447 kcal

Ingredients

  • 4 slices bacon diced
  • 1 onion chopped
  • 2 cloves garlic minced
  • 3 cups cored and shredded Brussels sprouts
  • 1 teaspoon lemon pepper seasoning
  • 1 tablespoon olive oil
  • 4 eggs
  • Sea salt and fresh ground pepper to taste

Instructions

  1. In a heavy nonstick skillet, cook the bacon until crisp. Remove with a slotted spoon and drain paper towels.
  2. Add the onion to the pan and cook until softened. Add the garlic and cook for about 30 seconds. Stir in the Brussels sprouts and lemon pepper seasoning, and stir and cook until softened and lightly browned. Remove from pan.
  3. Add the olive oil and crack the eggs in the pan. Fry to your liking.
  4. Serve the eggs over top the hash.

SEE YOU AT THE GYM!

3,2,1 GO!

DEAN