Return To Normal After PWPLS (post-WOD pot luck social)

By March 23, 2017 No Comments

The final week of the 2017 Opens is here. We have almost survived the 5 week competiton and everyone has been doing great. As a wrap up from last week, even though the movements weren’t too technical, there were still many PR’s. People hitting wallball heights and weights for the first time and then multiple times after. People pulling a deadlift close to their 1 rep maxes for 55 reps. The energy was amazing again on Friday night and the community rallied to cheer everyone through! Congrats! As a community, let’s crush this last one!


Speaking of this last one…17.5…

As it has been previously, the first heat will start around 4/4:15 depending on the WOD, and run through the evening as needed. Then…enjoy some food, hang out for a while and enjoy some great company! We will be providing some food, but feel free to bring in a dish for the post WOD pot luck social (PWPLS)! This is a great time for us to all celebrate the Open being over, all of your accomplishments, PR’s and smashing your goals.


This is also the last week of an odd Friday schedule (no evening classes), so starting next week, Friday 31 March, classes are back to normal. Friday evening classes will be at 4pm, 5pm, 6pm.


Reminder: Sweatpants order is due by the end of the week. If you would like to order a pair, make sure you put your name, style choice and size on the list so we can get the order in. Also, an order for more sweatshirts is going in, so we will be restocked on those too for those who would like one.


Training Tip:

Now the Opens are just about over and gym life returns to normal, start focusing again on your protocol/skills and practicing them. There are so many fun skills to want to work on. However, if we don’t focus on them individually but spread our focus all around, we won’t get better at them, or if there is progress, it will be a much slower process. Two easy skills to practice that we don’t think of as skills are double-unders and rowing. These are the easiest two skills to practice, and skills you can practice just a little bit every day.

For Rowing, You can pull down a rower and row an easy 500 focusing on technique. Once you get comfortable with your technique, then we start focusing on adjusting the damper placement.

We have talked about double-under drills to be practicing in previous blogs. So no excuse, we have the drills, now we need to practice them. It doesn’t have to be a long time. Set a clock for 5 mins and give yourself that amount of time regardless of how well or poorly they are going.



Naan Bread:

I know some of you have this recipe and it is super easy and super simple and very delicious!

1 Can of Full Fat Coconut Milk

1 Cup of Almond Flour

1 Cup of Tapioca Flour

Mix ingredients together in a bowl. As you are mixing them ingredients, put a non-stick pan on the stove and start warming it up over medium high heat. You don’t need to add anything to the pan as the mix will cook in a dry pan. Turn the heat down to medium and pour in a ½ cup of the mix and spread it around the pan. Cook for about 1 min on one side, then flip and cook for about 1 min the other side (timing is really dependent on how hot is the cooking surface. It’s a good excuse to make more as you find out how best you like them).

This makes a great side to any meal. If you want to liven them up a little, you can add some garlic powder or anything really to give it a bit more flavor. They can also be used as ‘shells’ to your favorite fillings. It’s delicious and paleo.


As always, look after your body. Drink lots of water! Stretch, and Eat Well!


Saturday FREE Community class: 9:00am (If you have been once, come again; if not, come anyway.)

Members’ WOD: 10:30am

Have a safe and great weekend.


Team T2 CrossFit

T2 CrossFit Photographs: Wade Roth Photography