Our main concern is your safety. When programming workouts the coaches pay careful attention to warm ups in relation to the strength and the workout. The warm ups are designed to prepare each body part for the workout. It’s essential to do mobility and get your body moving and warm before attempting a 1 RM or doing a long chipper. Coming 10 mins late, skipping the warm up, and jumping right into the workout is unsafe and will result in an injury. We would never ask you to snatch without doing joint circles, PVC pass throughs, foam rolling your thoracic, and doing the burgener warm up and skill transfer. Preparation is key! Please leave your house or job in time to make it to class before the scheduled start time. Even better, come early and do mobility before the wod. You will notice a huge difference in the way your body feels post wod.

Memorial Day is Monday the 27th, we will run Murph at 9 and 10 am and a kid wod called “Smurph” at 11.  Paleo potluck BBQ at 11 (adult beverages are fine, or if you want to stay clean, here are some recipes for mocktails).  There is a sign up on the whiteboard; please rsvp so we know how much meat to purchase.  Bring a dish to share, your own beverages and chairs.  The kids have a great time running all over the place, the food is great, and it’s nice to just hang out.  It’s really fun!

Matt S L-sit pull ups! Abs of steel!

Sunday
Washed and chopped a head of lettuce
Diced 2 red bell peppers
Cut a bunch of celery into sticks
Pulled meat from the freezer: pork chops, bacon, chicken, pork roast, flank steak, and ground turkey
Roasted a pan of parsnips, carrots, and brussel sprouts
Made a dozen bacon and egg cups
Diced a bunch of green onions
Sautéed a bunch of chard and spinach with garlic
Took the meat off a rotisserie chicken (froze the carcass for stock)
Sautéed a thing of mushrooms, an onion, and garlic in butter
Cut up a watermelon

Breakfast
Eggs with prepared veg
Bacon and egg cups
Paleo waffles
Honeynut Cheerios with whole milk (for Owen who gets up at 5:45 and can fix it himself)

Lunch
Salad with assorted chopped veg and rotisserie chicken
Leftovers
Chicken apple sausages with mustard and watermelon
Tuna (mixed with mayo, mustard, celery, and pickles), carrots, celery, and berries

Dinner
Grilled steak with roasted veg
Smothered pork chops with green salad
Turkey burgers topped with lots of veg, with roasted sweet potatoes on the side
Grilled chicken, roasted broccoli, watermelon
Crock pot pork fajitas in lettuce wraps
Shrimp curry with snow peas, red peppers, and cauliflower rice (and non-paleo Sriracha that I refuse to live without)
Date night at Doyle’s complete with a reuben, a cuban, cocktails, and peanut butter pie, holy moly

Snacks (mostly for the kids)
Paleo banana bread muffins
Apple slices and peanut butter
Nuts and dried fruit
Celery and carrots
Larabars
Paleo chocolate chip cookies
Meat and veg from the fridge
Paleo granola with coconut milk (careful, this is addicting and can stall weight loss if you eat too much)
Graham crackers (the kids LOVE these and I can’t say no to everything)
Snacks at preschool and t-ball (who knows what they had)
Dove dark chocolate (don’t judge me)

This is just one example.  The point is, use this time to figure out how to make it work for your family and just eat real food.  If you’re struggling with it, start with just one meal.  The next week, add another.  Then another.  Soon you’re always eating real food with a splurge once in awhile.  Your heartburn goes away.  You sleep better.  You have more energy.  Your wod times decrease while your weights increase.  Your skin clears up.  Your family likes you more.  Going to work isn’t terrible.  Pretty soon you’re down a couple of sizes and feeling like Austin Powers.

You have a few days left to register for Memorial Day Murph.  $35 will get you a badass t-shirt and your money goes toward three great charities.  You don’t have to register to participate in the wod at the gym; it’s just one way you can give back to those who sacrifice so much.

You still have time to read Lone Survivor, the story of what happened to Murph and his team; it will make this wod that much more meaningful.

So while ”Murph” might look daunting, come in and do it anyway.  Run it for all of those who served and gave everything.  Run it for those who came home with physical or emotional scars.  Run it for those still serving.  Run it for your hero.  Run it for yourself, to prove that YOU CAN DO IT.

Go America

Jady doin’ work.