How is your attendance going?  Is getting to the gym 3-4-5 or heaven forbid 6! times a week part of your goals?  Are you signed into the Zen Planner kiosk?  Ask your coach for help if you haven’t set your account up.  You may need to sign the waiver, too,(again?).  This will help you and your coach track your attendance and help you stay on track to meet your goals.  For a more personal option, get yourself a calendar to hang at home and buy some gold star stickers.  Start giving yourself that gold star on the date you make it to the gym.  When you start getting a good streak going you won’t want to stop and it will motivate you to keep those stars going.  This will work the same way on the Zen Planner account.  Keep those consistent habits going and help you achieve the results you want.  Remember we have split up the members between the three coaches but any of us can help you out.  Chelsea will be first support for the morning ladies, Heidi will be first support for the evening ladies and Dean is first support for the guys.  But if you click more with any one of us then by all means go to them first.  We are ALL here for YOU.  How can we help?

The CrossFit OPEN is coming up on February 24.  You can sign up at CrossFit.com for $20 to join the CrossFit community and see how you compare with everyone in your gender, age group, occupation, state, country or gym.  There are lots of ways to participate and there will be scaled versions too.  Normally we have Thursday nights and all of Friday to do the workout but Saturday are an option if necessary.  The scores need to be judged by a certified coach and the gym will input your validated score for you.  FYI the CrossFit OPEN is the first step on the road to the CrossFit Games with Quarterfinal and Semi Final events to whittle down the group to the top 40 in each category to go to the Games in August.  This is how CrossFit is able to find the Fittest In The World.  It is open to anyone who wishes to participate and test your fitness.

February will be the last month we have the Saturday class at 9 am.  Starting in March the Saturday class will begin at 8 AM!!!! This still gives you plenty of time to sleep in, it is sufficiently light out and also leaves you with more Saturday to spend with family and friends.

SCHEDULE THIS WEEK- OPEN ON VALENTINE’S DAY.  MONDAY-FRIDAY 5AM, 6AM, 4:30 PM, 5:30 PM.  SATURDAY AT 9 AM THROUGH FEBRUARY, THEN MARCH IS AT 8 AM

WORKOUTS THIS WEEK- POKER, THRUSTERS, PULLUP/SITUP/BURPEE TRIPLET, LONG ROW, PULLUPS/PRESS/P PRESS/PUSH JERK, PISTOLS/D UNDERS and we will mix it up a little on the STRENGTH WORK THIS WEEK.

THIS WEEK’S PALEO RECIPE IS

Sesame Cucumber Salad

This easy cucumber salad is bursting with flavor and nutrition. It’s perfect as a warm weather side dish or salad.
Course Appetizer, Salad, Side Dish
Cuisine Keto, Paleo
Keyword cucumber, easy, simple
Total Time 10 minutes
Servings 2
Calories 81 kcal

Ingredients

  • 4 tablespoons coconut milk
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon lime juice
  • 1 large cucumber seeded and sliced
  • 1 onion sliced
  • 1 tablespoon sesame seeds
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Whisk the coconut milk, sesame oil, and lime juice in a bowl. Add the cucumber, onions, and sesame seeds and toss to coat.
  2. Chill until ready to serve.

SEE YOU AT THE GYM

3,2,1 GO! GO RAMS OR GO BENGALS?????

DEAN