Well, it’s not quite done until Monday at 5 PDT but for us it’s all wrapped up today.  As all of you who took part know, it’s not your average workout in the CrossFit Open.  Even with some scaling these are a really good test of your fitness.  After all the effort, sweat and blood we can look back at those 3 WODs and appreciate the fact that we don’t do those every day.  I really enjoyed having everyone participate in them.  It felt like a bunch of friends joining in together and I appreciate everyone making the effort to do it.  Now next year, we are going to get you signed up officially, get you on the leaderboard, compare you to the rest of the world and really enjoy it that much more.  You can sort by gender, age, scaled, Rx, occupation, region etc.  It’s encouraging to know where you stand against similar people and helpful to see what you need to work on. I’ve got plenty of weak spots to work on myself.  So plan for it next year.  Who knows you may be the Beast of the Box next year.  Start working on those wall walks now.

Our 28 Day Kick Start Nutrition Challenge is coming up March 21.  We still have slots available for you to sign up.  This is a great way to work on your nutrition to help your performance in the gym. Did you lack some energy in the Open WOD?  Maybe you weren’t fueled sufficiently.  Keeping your performance up with high quality foods is a common piece that many people need help with.  Pre WOD boosts and energy drinks are not the answer if you haven’t looked at improving your food intake first.  You are trying to run a high performance vehicle and you need to keep if fueled with high grade food.  Let us help you reach that upper level of performance with better nutrition habits.  Sign up with your coach this week.  Do you know someone who needs help with their nutrition?  Have you mentioned our program to them?  Why not?  This is open to everyone.  They don’t need to be a member of the gym to participate.  Many people are hesitant about joining the gym, they want to be in shape first.  This is a perfect way to help them do just that.  Again talk to your coach about this.  We can help you family, friends or coworkers to realize a better nutrition plan.

SCHEDULE THIS WEEK- MOVE THE CLOCK AHEAD 1 HOUR TODAY, SATURDAY 3/12.  MONDAY-FRIDAY 5 AM, 6 AM, 4:30 PM, 5:30 PM, SATURDAY 8 AM

WORKOUTS THIS WEEK- HSPU/DIP/ROW, RUN/PULLUP, HANG SQUAT CLEAN, PARTNER-DEADLIFT/BURPEE/RUN, WALLBALL/BOX JUMP DUET, PUSH PRESS/PULLUP

HERE IS THIS WEEK’S PALEO RECIP

Bacon and Asparagus Omelet

Tender asparagus pairs beautifully with bacon, and when wrapped up in a fluffy omelet, it makes breakfast that is healthy, nutritious and delicious.
Course Breakfast, Main Course
Cuisine Keto, Paleo
Keyword asparagus, omelet, primal, quick
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 1
Calories 348 kcal

Ingredients

  • 2 slices bacon diced
  • 5 stalks asparagus chopped
  • 3 eggs beaten
  • 2 tablespoons grated Parmesan cheese
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Cook the bacon in a nonstick skillet and remove with a slotted spoon. Add the asparagus to the pan and cook until tender. Remove and add to the bacon, leaving as much fat behind as you can.
  2. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid flow underneath the edges. Top with the bacon, asparagus and Parmesan. Carefully fold in half and continue cooking until eggs are done.
  3. Slide onto a plate and serve.

SEE YOU AT THEY GYM

3,2,1 GO!!!

DEAN