Are you paying attention to your form during the warmups? Workout? Cashout?  Yes I know it’s hard but maintaining your good form is important and needs to be re-emphasized periodically.  The warm up should be deliberate form focus.  The Crossover Symmetry, static holds and dynamic movements are for warming you up but at a controlled pace.  This is not a race to get to the barbell first.  Keep good attention to your form and technique.  Deliberate, intentional movements and holds pay off with a good warm up, better body control, more flexibility and strength development in the holds.  The same can be said for what you do in the workouts and cashouts.  Yes, fatigue will distract you from it but practicing keeping good “full range” form is your goal.  Leaving the squats “short” is a bad habit to have and if you have been doing this for more than a year, it should be a rare thing to happen.  Now if you have flexibility restrictions, it is a project to work on fixing so keep pushing to get as deep as possible on your squats.  Try for a little bit lower each week.

It’ll be a bit busy this week.  We will have Easter Bunny Games in the warmups this week to add a little holiday fun to the program.  We will also be starting the Level Method testing this week.  On the wall behind the white board are the 7 levels of fitness for each of the listed exercises down the left hand column.  Back squats, pullups, 400m run etc.  We will start testing 1 movement each day to find what level of fitness you have.  For example you may be a 4 on back squat, 3 on pullups and a 1 on 400m run.  This would show you need to work more on the run than the others and give you some focus to help “balance” your skills and abilities.  This will take about 3 weeks to cover most of these.  I realize you won’t be here every day to hit every single exercise so if you need to do 2-3 at a time to catch up, we can accommodate that.  This Tuesday we will do the CrossFit Total to find your Max lift on back squat, deadlift and shoulder press so we will have those done on the same day.  I will have new forms available to track your numbers

SCHEDULE THIS WEEK- MONDAY-FRIDAY 5AM, 6 AM, 4:30 PM 5:30 PM SATURDAY AT 8 AM.     LOOKING AHEAD SATURDAY APRIL 30 WE WILL HAVE A 5K RUN/WALK AT 7 AM AND POKER WORKOUT AT 8 AM.

WORKOUTS THIS WEEK- CROSSFIT TOTAL ON TUESDAY, POKER Saturday, Fight Gone Bad, EVA, h stand pushups/situps/dips/pushup grinder, Power Cleans

THIS WEEK’S PALEO RECIPE IS…

Chocolate Souffle

This deep chocolate souffle is the perfect dessert for a romantic evening, or if you’re just a chocolate lover looking for a quick fix. It’s not loaded with refined sugar, but you wouldn’t know it to taste it.
Course Dessert
Cuisine Paleo
Total Time 30 minutes
Servings 2
Calories 459 kcal

Ingredients

  • 2 tablespoons coconut oil plus more for greasing
  • 1 tablespoon unsweetened cocoa powder
  • 3 ounces chopped dark chocolate
  • 1 teaspoon vanilla extract
  • 1 tablespoon coconut milk
  • 1 tablespoon honey
  • 2 eggs separated
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon cream of tartar
  • Serve with: coconut whipped cream or fresh berries

Instructions

  1. Preheat oven to 375 degrees F.
  2. Lightly grease 2 ramekins with coconut oil and dust with cocoa powder. Set on a baking sheet and set aside.
  3. Put the chocolate and 2 tablespoons coconut oil in a microwave safe bowl and microwave in 15 second intervals until chocolate is melted, stirring each time.
  4. Let the chocolate mixture cool to the touch and whisk in the vanilla, coconut milk, honey, and egg yolks.
  5. Put the egg whites in a mixing bowl with the salt and cream of tartar. Beat with a hand or stand mixer until you have stiff peaks.
  6. Using a spatula, carefully fold the egg whites into the chocolate mixture. When they are just incorporated, divide the mixture between the ramekins.

TAKE ADVANTAGE OF THAT ONE, I DON’T USUALLY POST A DESSERT

SEE YOU AT THE GYM!

3,2,1 GO!

DEAN