Blog Week of 2-10-2020

Quote of the Week 2-10-2020

“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”

NEWS

In an effort to provide the most value possible, myself and our Coaching Staff will be doing our best to fill up every minute of classes with fun information pursuant to our mission.  Next week we will be adding both a Specific Warm Up where we will review progressions and scaling options as well as a Cool Down. The Specific Warm Up will be fully Coach driven and adds a ridiculous amount of merit to each class.  Please keep in mind these will take place at the very beginning of classes so do your best to be on time. Also, you can find the Specific Warm Up only on our website the night before that day’s WOD will be posted- so keep checking our site!

COMMUNITY

I am very proud to announce our own Conner “Connie-B” as February’s Member of the Month!  This kid has absolutely worked his butt of lately. He comes nearly every single day and always puts forth his best effort.  I am particularly proud of his pursuit on our Nutrition Program- he has dropped 11 pounds so far! Connie-B is friendly and welcoming and we are so lucky to have his energy as part of our Community.  Big respect Conner!

MEL RAE’S RECIPE OF THE WEEK

SOFT-BAKED ALMOND FLOUR CHOCOLATE CHIP COOKIES

PREP: 10 MINUTES COOK: 9 MINUTES TOTAL: 19 MINUTES

INGREDIENTS:

2 tablespoons solid coconut oil

3 tablespoons honey

1 large egg

1 teaspoon pure vanilla extract

2 cups fine almond flour

1/2 teaspoon baking soda

1/4 teaspoon fine-grain sea salt

1/2 cup mini semi-sweet chocolate chips + more for topping if desired (we like Enjoy Life dairy-free chocolate chips)

DIRECTIONS:

Preheat oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper or a silicone mat. Set aside.

Add the coconut oil and the honey to a large bowl. If the oil is very hard, microwave for a few seconds until soft but not melted. Stir briskly with a whisk until the syrup and oil are mixed together – this may take a minute or two. Add the egg and vanilla and whisk together until combined.

In a medium bowl, stir together the almond flour, baking soda, and salt. Add the flour mixture to the wet ingredients and stir together with a wooden spoon until combined. Stir in 1/2 cup chocolate chips.

Scoop mounded tablespoonfuls onto the cookie sheet, spacing about two inches apart. Press down gently with your fingers to flatten slightly. Top each with a few additional chocolate chips, if desired.

Bake until set and the edges are golden brown, 8-9 minutes. Remove from the oven and let cool for about 5 minutes, then transfer to a wire rack to cool completely.

Cookies keep well in an airtight container at room temperature for 4-5 days.

PROGRAMMING
Welcome to week three of our latest hypertrophy cycle.  We will be playing with some traditional and some really out of the box movements meant to challenge the muscle at all ranges.  Each day’s strength will be three sets of eight reps but the last set will be a big strip set. I suggest completing the eight reps then dropping the weight by 30% or so and getting another eight, or just go until failure.  I am also introducing some new, exotic, and fun movements in the effort to build the most robust fitness possible.  

TIME TO GET HUGEEEEEE

Monday

Strength 

Pause Front Squats

8-8-8+

Metcon

AMRAP 20

10 Reverse Lunge Wallballs

10 KTE

10 MBC

10 Medball Knees To Waist

20 Air Squats to Medball 

Tuesday 

Strength

Chin-ups

8-8-8+

Metcon

21 Cal Row

15 Burpee Pull-ups

9 Power Cleans (135#/95#)

15 Burpee Pull-ups

21 Cal Row

Wednesday 

Strength

Incline DB Press

8-8-8+

Metcon

AMRAP 14

45 Doubles

14 HSPU

7 Ring Dips

3 MU

1 Rope Climb

Thursday 

Strength 

Pause Squat Clean

8-8-8+

Metcon

6 Rounds

4 Man Makers (35#/20#)

6 DB Box Step Overs

4 Devils Press

6 Box Jumps

Friday

Strength 

Kneeling Strict Press

8-8-8+

Metcon

3 Rounds “Nate”

100m Run

2 Rounds “Nate”

100m Run

1 Round “Nate”

100m Run

* “Nate” *

2 Ring Muscle-Ups

4 Strict Handstand Pushups

8 Kettlebell Swings

Share