You are almost there.  Just one more week of heavy lifting to see how far you’ve come.  We will be testing out on Thursday, Friday and NEXT Monday on the lifts to check your progress.  Don’t give in now, you are almost there and are about to see the results of all that hard work you put in.  Squats, deadlifts, shoulder press, bench press and bent barbell row…whew!  What a list you’ve been working on and now let’s see what you have to show for it.  A couple more days to finish and then the payoff!

The CROSS in CrossFit stands for the variety of types of exercise we do.  We “cross” lines and use different modes of exercise to stay balanced, even and healthy.  We lift weights, we do body weight movements and we do cardio.  Sometimes one at a time, sometimes mixed together.  This type of work is where we see CrossFit pay off.   If you work in just one domain, such as Cardio, and all you do is go out and run, you will get pretty good at running.  If you focus even more and just run 5k’s you will get pretty good at them.  But the more you focus on just one aspect the more you leave yourself open to issues.  The continuous training in one domain can lead to overuse injuries, burnout and demotivation.  It can also lead to imbalances in overall health.  You may be an excellent runner but unable to move weight quickly or have the body control to do pullups or pushups efficiently.  If you needed to move heavy things your running ability doesn’t help much and could lead to easy injuries in attempts to move objects.  This is why CrossFit pulls together different domains, blends them together and programs them to focus on balance across exercises, time range, weights, volume, speed and intensity.  We believe the more balanced an approach the better the human being we can produce.  It also safeguards against overuse injuries by maintaining strength, flexibility, balance, coordination and accuracy.  Now if you add in nutrition, sleep, mental health and mindset to the physical aspect of your total self just think of the progress you can make.  Think about what goals you want to achieve in the next 3-6 months and let’s sit down and lay out a game plan for you.  We will be working on this in the next few weeks so start thinking about everything you want out of your time in the gym and how we can help you achieve it.  It may be just helping with accountability or support in sleep monitoring.  Let’s “cross” some lines and work on things you want to focus on.

Schedule this week- Monday-Friday 5am, 6am, 4:30 pm, 5:30 pm.  Saturday WOD/Open Gym 9am- work on something special that day.

HOME WORKOUTS- Run/burpee tuck jumps, TABATA, DEATH BY…, POKER, supermom/situp/curls, situp/squat duo

GYM WORKOUTS-  STRONG LIFT TESTS, ROW, squat clean/push jerk duet, pullup/pushup/step up triplet, squat/run couplet, squat/bx jump/row triplet

THIS LOOKS LIKE A GREAT BREAKFAST, LUNCH OR DINNE

Steak, Eggs, and Greens

A classic breakfast dish gets a nutrient upgrade with the addition of hearty chopped greens. It’s the perfect combination of protein, carbs, and fat.
Course Breakfast, Dinner, Main Course
Cuisine Keto, Paleo
Total Time 20 minutes
Servings 2
Calories 438 kcal

Ingredients

  • 1 tablespoon olive oil
  • 10 ounces beef tenderloin cubed
  • 1 clove garlic minced
  • 1 bunch hearty greens such as kale or collards chopped
  • 1/2 teaspoon crushed red pepper flakes
  • 2 eggs
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Heat the oil in a heavy nonstick skillet. Add the beef and cook until done to your liking. Remove from pan and add the garlic and greens.
  2. Cook until wilted and add the pepper flakes. Make two wells in the greens and crack the eggs in the pan. Cook to your liking.
  3. Serve with the steak.

ENJOY YOUR SUNDAY!!

SEE YOU AT THE GYM!

3,2,1 GO!!

DEAN