 The noon class sporting blue & gold for last week's Open MSU Homecoming theme. Today's theme is Super Heroes and Heroines. Are you ready for another CrossFit Open Workout? Did you see Dave Castro's hint? Does it all make sense now? The Open is such a fun and exciting time to be a CrossFitter. You'll remember these workouts for a long time and we will revisit them in August because, hey! We're Open in August:-) The Open is a competition, which means we have a bit more adrenaline, cortisol and a few other hormones coursing through our bodies pre-, during, and post-workout. We find an intensity we didn't know we had and we push ourselves harder than ever. That's why recovery is so important. Meal prep is an important habit to develop to aid in recovery and fueling our workouts. The 5 weeks during the Open is an outstanding time to develop it. One of my favorite nutrition resources, Working Against Gravity, just released an excellent blog on how to develop a meal prep habit in 4 easy steps. If your meals don't look like the image below, it's time to put some effort into feeding yourself. Click on the image for the meal prep guide and a recipe. Enjoy and good luck with 20.2! 
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We have a TON of fun during The Open! Are you ready for the Battle of The Young & The RestOfUs? Who could've predicted the first Open Workouts. Did you see Dave Castro's hint? Does it all make sense now? Well, we're underway and it's going to be a fun 5 weeks of competition. The Open brings out the best of us and we love seeing everyone do their best. We've seen people get their first pul-ups, muscle-ups, heaviest lifts, etc. Certainly this Open will be no different. All that effort can deplete us if we're not refueling well post-workout. It's important to eat some high quality carbs and protein following an Open workout. Good nutrition on Saturday can be beneficial for sore muscles and a drained central nervous system. We're sharing an outstanding guide by Working Against Gravity that will keep you fueled, refueled, mobilized, hydrated and recovered for all of our Open workouts. Good luck! Today's Open workout might not be loaded in BTWB under Today's WODs. Be sure to look for Featured Workouts or Popular Workouts to find it.
Remember to wear BLUE & GOLD tomorrow to earn Spirit points for your team!  Trent has been working on his toes to bar and he got them! With all this snow and cold temps we are officially in Instant Pot season. Last weekend I made the Key Wat recipe wth venison. It was SO GOOD! I'm still hanging onto the hope that we might get a lovely and warm fall. Today's Foodie Friday recipe from Nom Nom Paleo is delicous comfort food on it's own and can be wrapped up in a tortilla with cilantro and salsa. If you close your eyes you just might imagine you're eating al Pastor on the seashore. Click on the image for the recipe. Instant Pot Spicy Pineapple Pork 
Stop jumping over a rope of tears! Get some help on your double unders with Coach Dover next Tuesday, Oct 8, after the 5:30pm class. This is our FINAL Open Prep clinic because the battle of The Young & The Restless starts next Friday, Oct 11!
RSVP for Double Under Clinic
 Are you ready for a long row or run today? With snow forecasted for this weekend I guess Autumn is really here. FINE, but I don't have to like it. This week's Foodie Friday recipe is courtesy of an old favorite of mine, Well Fed. As the weather cools my preferred method of cooking switches from grilling to braising. Braising is a cooking technique in which you first brown or sear meat (or veggies) then cook it slowly with liquid in a closed container. Of course, you can use a pressure cooker to decreasing cooking time. I love Ethiopian food and this time of year I use berbere spice more than any other. It's a delicious blend of aromatic spices and peppers and it turns elk, venison, beef or bison into a stew of beauty. Enjoy this recipe for Ethiopian Beef stew, Key Wat, and feel free to use wild ungulate if you have it in your freezer. Click on the image for the recipe.  |
Special EventsCrossFit Games Open
Open Weekly Themes Oct 11 - Blue & Gold Oct 18 - Superheroes Oct 25 - Animals Nov 1 - Halloween Nov 8 - Military Record your WOD on Beyond the Whiteboard.
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