We are deep into spring now but still waiting on the good ol’ warm spring weather.  Maybe one day this week? Wednesday?  Might be a good time to get your running Level tests done, either the 400m or the 1 mile.  Either one could easily be done after warm up, but if you run the mile you may be skipping the strength work for the day.  We had several people catch up on a lot of the level tests on Friday.  If you still have some to work on we can make time at the end of class or we will have another catch up day the second week of May 9-14.

We are going to make some adjustments to the parking lot going forward.  First- no parking in the middle of the lot by the walnut tree.  We are trying to avoid having any fender benders.  Second- we will ask everyone to park on the creek-side of the parking lot.  I will work on laying out more parking blocks stretching out closer to the road.  This will also eliminate the north/south facing parking.  All cars should be parked in the east/west direction.  You can still back in.  If you do knock the logs off the blocks please be a good citizen and put them back up.

We will have Weigh and Measure days with the first of the month this week.  Are you seeing positive numbers?  Do you need help or advice?  Let us know, we will be here for you.  With the level tests you should also be getting some ideas on what items you have seen progress on and which ones you are in need of help.  Again, ask you coach about these things, they are here to help you.  The idea with the levels is to find the items you need to work on more.  It’s not to find the ones you do well at an enjoy and keep working on them.  We want to make a better overall human.  Olympic downhill racers started doing more pullups in CrossFit workouts and improved their race times even though there wasn’t much overlap between pullups and skiing. Being better at all things will make you better overall, physically, emotionally, intellectually and spiritually.  So, in that logic…burpees make you a better person.  Tough to hear but I had to say it.  (I think it will need to be one of the level tests, too.)

SCHEDULE-  Monday-Friday 5am, 6am, 4:30 pm, 5:30 pm and Saturday at 8 am.   MAY 21 WE WILL DO MURPH, with plenty of scaled options.  Memorial Weekend the gym is closed Sat/Sun/Mon.  5/28,29,30

WODs this week- POKER, Clean/toes to bar, deadlifts/box jump over, Muscle up/wallball/jump rope, PUSH PRESS, KB/RUN

THIS WEEK’S PALEO RECIPE IS…….

Curried Mango Shrimp Kebobs

Sweet and spicy, these easy kebobs will be the hit of your next backyard barbecue. Make them up in advance and then grill when ready to eat.
Course Dinner, Lunch, Main Course
Cuisine Paleo
Keyword grilling, kebabs
Total Time 20 minutes
Servings 4
Calories 162 kcal

Ingredients

  • 1 pound raw shrimp
  • 2 cups diced mango
  • 1 tablespoon melted coconut oil
  • 1 teaspoon curry powder

Instructions

  1. Thread the shrimp and mango onto skewers. Brush with coconut oil and sprinkle with curry powder.
  2. Preheat a gas or charcoal grill to medium high heat. Grill until shrimp is pink and mango is lightly charred.
  3. Serve.

SEE YOU AT THE GYM

3,2,1 GO!

DEAN