Well the election is over and it’s time to move forward.  Whether your candidate won or not it’s time to move on and put all that insanity behind us.  I hate to think about how much money was spent by both sides to battle for months trying to eke out another percentage point this week to lose it the next.  Couldn’t we have spent all that money for a more beneficial project?  I know I am tilting at windmills here so I will move on.

Moving Forward.  Now that we got most of you through the CrossFit Total (CFT) we can take that bench mark and move forward to build on it.  This is your project EVERY  week in the strength portion.  This will be where you get gains on the CFT.  When back squats come up this week you will add 5-10 lb this week to last week’s efforts.  From say 100 to 110 lb.  In a 5×5 set you need to be doing all 5 sets at 110.  Use as many warmups as necessary to get ready but do ALL 5 sets at 110.  You want to be making it harder each week.  You will need to steel yourself to take on that extra weight each week and look forward to taking it on.  It should make you a little nervous/scared to take it on but you will get better at stepping up to doing it the more you make the effort.  This is the time where you will move forward on those lifts, pushing hard and taking on the work.  Are you afraid of getting bulky?  Don’t worry, it takes a lot more work than we do to really jack you up.  Now if you want to work towards that come see me and let’s talk.

I am going to be pushing you on these heavy lifts as we move forward but it doesn’t mean we will be reckless.  We will still work safely but in a way to get your stronger.  If you really get scared of a lift that you may get injured, then yes by all means lower the weight to a safe level.  We will dance with the fine line of heavy and unsafe at times but I will want to land on safe for your sake.  Every time I got hurt I can think back that I was thinking “this probably isn’t a good idea” before I went for the lift.  And don’t forget that you are ALL at different places along this journey so just because Jane was deadlifting 200 lb doesn’t mean you can just jump into it, too.  Work your own time line but plan on pushing it and we will be there to support and help make the right call for you.

 

Schedule- Monday NO 6 am Class. Otherwise the normal schedule.  Monday-Friday 5am and 6am, 4:30 pm, Saturday at 7 am

HOME WORKOUT==situp/squat/psuhup/lunge, Run 4×400, POKER, situps/squat/lunge, hollow rox/penguins/box step ups, RUN

GYM WORKOUTS- Wallball/pushup, POKER, Squat/run, PRESS/PRESS/JERK, CINDY, Jump rope/push press- We have a birthday this week so the FILTHY 50 will be dropped in on a random day for the birthday boy.  Be ready

Cauliflower Shakshuka

Shakshuka is an easy dish to make when you want to impress, but it’s also nutritious and delicious. This version, with the addition of cauliflower is hearty and filling. This is the perfect healthy brunch recipe for lazy weekends.
Course Breakfast, Main Course
Cuisine Keto, Paleo
Total Time 20 minutes
Servings 2
Calories 616 kcal

Ingredients

  • 2 tablespoons olive oil
  • 1 onion chopped
  • 1 cup cauliflower florets
  • 3 cloves garlic minced
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1 28- ounce can crushed tomatoes
  • 6 large eggs
  • 2 ounces crumbled feta
  • 2 tablespoons chopped fresh parsley
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Preheat oven to 350 degrees F.
  2. In a large straight sided skillet or braising pan, heat the oil. Add the onion and cauliflower and cook until soft and lightly browned. Add the garlic, tomato paste, and seasonings and cook for another minute. Add the tomatoes.
  3. Make six small wells in the tomatoes and crack the eggs into each one. Season with salt and pepper and top with the feta.
  4. Bake for 10-15 minutes, until egg whites are set and yolks are slightly firm. Remove from oven and sprinkle with parsley before serving.

SEE YOU AT THE GYM

3,2,1 GO!!

DEAN