It’s a proven fact that having goals drastically improves your motivation to be active. It’s important to have goals in different aspects of your health & fitness to create a series of successes on the way to your main aspirations.
If you’ve been consistent in the gym this year you’ve already done some of the crazy cool things below:
- Got your first HSPU, Pull-Up, or Bar Muscle Up!
- Built exercise volume by taking part in the CrossFit Open Prep Program.
- Completed 5 CrossFit Open Workouts
- Found out Your 1RM Bench Press, Floor Press, Sumo DL, and/or Push Press.
- Learned more about macros at the Bluprint Nutrition Seminar.
- Tested various named workouts, including Isabel.
- And became even more of a bad ass!
So what’s next!?
Here are a few things to work towards at Bluprint Fitness over the next few months:
FREE Member Referral Month
You, as a current Bluprint athlete have the ability to refer a friend or family member for one FREE month of classes (ONLY 10 available spots). And for referring somebody to the gym, we’ll put your name in a drawing to win a pair of Reebok Nanos! This offer is valid through Monday, April 15th.
Here’s how it works:
- Step 1: CC your friend or family member with an introduction to [email protected] .
- Step 2: We’ll schedule your referral for a fitness assessment.
- Step 3: You are automatically entered into the drawing (announced Monday, April 22nd).
Deadlifts & Donuts
In the traditional Bluprint Programming Model, the Sumo DL is an accessory movement for the Traditional DL. This cycle we’re switching it up and working specifically on the Sumo DL. This cycle will conclude with a DL & Donuts Event on Saturday, April 27th.
Murph is a Hero WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 and is widely known as one of the original CrossFit workouts.
This workout consists of 2 miles of running, 100 pull-ups, 200 push-ups, and 300 air squats. Because of the volume required to complete this workout, Bluprint athletes who want to participate in Murph solo or in teams of 2-3 will be REQUIRED to follow a protocol that sets you up for success.
Training plan will compliment the regular CrossFit programming and require two 15-30 minute Murph specific training workouts each week.
You can sign-up by selecting “Going” on this event page (HERE) and/or putting your name on the sign-up board at the gym. DEADLINE TO RESERVE YOUR SPOT IS SUNDAY, APRIL 7TH @ 8:00PM. Throughout the 6-Week Training Plan, the Bluprint coaches will have weekly recommendations on when to complete the Murph specific workouts.
We’ll crush Murph as a group on Saturday, May 18th (the week before Memorial Day)!
Brewery Running Series
We’ve partnered with the Illinois Brewery Running Series this summer! These events are 5k-ish, fun-run courses that all start and end at local breweries. All runners, walkers, joggers, and spectators that are interested in enjoying the great sights/streetscapes around Chicagoland and the great craft beer that our breweries have to offer. We’ll be involved in 4 of these events over the next few months. You can check out more about this running series HERE and check out the dates/breweries below:
- Sunday, May 5th 11:30am (Cinco de Mayo)
- Revolution Brewing
- Wednesday, June 5th 6:30pm (National Running Day)
- Goose Island Brewing Company
- Sunday, July 14th 11:00am
- Haymarket Pub & Brewery
- Saturday, August 10th 10:00am
- Cruz Blanca Cerveceria
There is no substitute for concentrated work. And that’s exactly what you get with skill sessions. 1) You pick the skill, 2) a Coach makes the plan and shows you how to complete it, and 3) then you consistently complete your skill homework. This 3-step process are THE most efficient way for you to reach your movement goals. Ask a coach how you can get started!
Current Bluprint Athletes: I want to challenge you to participate in at least 1 of the above events. Training with a purpose yields the best results.
Future Bluprint Athletes: Find something to train for and you will enjoy the fruits of your labor. Whether that’s in the form of crushing your performance goals or fitting into the bathing suit this summer!
Here’s to continuous improvement!