Yes it’s that time of year again when the WODs get even more serious. The unknown and unknowable is what we work to prepare for and the CrossFit Open is a good test of our fitness. So have we done a good job preparing for the unknown/unknowable? Are we fit enough to take on something we didn’t anticipate? I can recall in 2012 when they announced the workout would be 7 minutes of maximum burpees. Everyone thought they were crazy. How can that be? You can’t expect people to do that? Or so we thought. Everyone jumped in and did it anyway. We survived even though we thought there was no chance of it. We finished it. We completed it. We didn’t have the top scores but we finished it and set a new mark to try to best. Now we chase that workout a couple times a year and are still trying to beat our best on it. Last year they threw wall-walks at us and we survived that. Naturally there will be something new and it will seem impossible, incredible, indescribable but we will jump in and get it done. You can do this. All you have to do is show up and do the work. You don’t have to be the fastest/strongest/___est, all you have to do is your best. Just start when the clock does and keep going til you hear that final beep. We are all in it together so you have lots of good company and lots of support to get you through it. If you haven’t signed up yet, there is still time. Go to CrossFit.com and plunk down your $20 and see how you compare to everyone else in the world. Most of us are going to be in the Masters category that starts at 35 and goes up by 5 year increments. When you are on CrossFit.com you can check out the leaderboard from previous years and see all the different ways you can sort the leaders. The official announcement of the Open Workout 22.1 will be at noon on Thursday. We will do it at Thursday evenings 2 classes, all classes on Friday and also on Saturday if someone needs to do it. If you are signed up officially we need to watch and judge you on your movement standards for submitting official scores. They get posted on Tuesday the following week. Now go to CrossFit.com and get signed up.
We have been having a lot of discussions on nutrition lately and you can expect more in the future. We are working on something special to off everyone so in the next week we will be sharing the project so keep thinking about what you need help with in your nutrition. Nutrition is the foundation of your health and is even more important than exercise. Even though it is the most important thing, it shouldn’t be complicated so we will be working to help you simplify it. We are looking forward to sharing this with you very soon.
SCHEDULE THIS WEEK- Mon-Fri 5 am, 6am, 4:30pm, 5:30 pm and Saturday at 9 am (last time for 9 am, it goes to 8 am in March). The Open Workout is announced Thursday at noon and we will do it Thursday evening and all day Friday. Optional Workouts will be available for those who have done it already.
WORKOUTS- OPEN WOD 22.1, situp/toes to bar/wallball trio, PARTNER WOD MONDAY, PULLUPS, Run/knees to elbows/thrusters, BACK SQUATS
PALEO RECIPE OF THE WEEK IS…
Grilled Flank Steak with Chimichurri
Ingredients
- 1 bunch parsley
- 1 bunch cilantro
- 3 cloves garlic
- 1 teaspoon crushed red pepper flakes
- 1 teaspoon oregano
- Juice and zest of 1 lemon
- 1 cup olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 2 pounds flank steak
Instructions
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Put the parsley, cilantro, garlic, pepper flakes, oregano, lemon, salt, and pepper in a blender and blend until smooth.
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Put the steak in a freezer bag or casserole dish. Pour half the chimichurri over the steak and marinate for at least 30 minutes.
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When ready to cook, preheat grill to medium high heat. Grill the steak until done to your liking.
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Let rest for 5-10 minutes, and then slice the steak against the grain.
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Serve the steak topped with the reserved chimichurri.
SEE YOU AT THE GYM
3,2,1 GO!!!
DEAN