Workout: Bulgarian Split Squat w/ two dumbbells 4 x 8 ea. leg. Do this with a partner for your rest period Most of your weight should be on your front leg, about 90%. The back leg is just for balance.
Metcon: For Time: Row 500 meters 30 bodyweight bench presses Row 1,000 meters 20 bodyweight bench presses Row 2,000 meters 10 bodyweight bench presses Obviously if you can’t do bodyweight, lower the weight. You should not be doing 5 reps at a time till you get to 30. Choose a weight to get at least 20 the first set.
Workout: 8 Min EMOM 1 Power Snatch 1 Hang Squat Snatch Increasing weight ea. set
Metcon: 21-15-9-6 Bike for calories Power Snatch @95/65
The CrossFit nutrition recommendation for “eating for wellness” is to eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. We describe this as “eating for wellness” because those who change their lifestyle to eat this way can expect to see their health markers move from sickness to wellness on the sickness-wellness-fitness continuum. Even those who are already well can expect to see improvements as they clean up their diet a little by replacing processed foods with whole, natural foods.
The most common critique received for this recommendation is that sugar is found in foods such as fruit, tubers, and even vegetables. This is true, but when we say “no sugar,” we mean no added sugar. This means we want you to avoid processed sugars and even sugar substitutes for the bulk of your diet. These include table sugar, high-fructose corn syrup, synthetic sweeteners, natural sweeteners, honey, syrups, etc. The occasional natural sweetener (honey, agave nectar, monk fruit, stevia, etc.) is likely nothing to worry about. But if you are a sugar addict and replace all your sugar consumption with natural sweeteners, you could potentially run into some issues. Though the research seems to be inconclusive, the potential risks involved with consuming sweeteners are increased cravings for sweet foods and gut issues (1, 2). Food gurus will counter these claims with claims of their own, stating that sweeteners are a perfectly safe alternative to sugar. This is the nature of nutrition science; the field is riddled with inconclusive and ideological claims. Think about it as a hierarchy. We are not sure what the actual implications of using sweeteners are. We do know that overeating processed carbohydrates can lead to a whole host of health issues (3). And we know that the safest way to eat carbohydrates is in their whole and natural state. This is why the CrossFit recommendation is to eat quality vegetables, fruits, and sources of starch while avoiding added sugar and sweeteners.
The natural sugar in carbohydrates eaten in their whole, natural forms — such as that found in fruit, sweet potatoes, carrots, or Brussels sprouts — is much less of an issue because there is a lot less of it there than in processed foods. Plus, whole, natural foods contain fiber, which provides satiety and helps slow down the amount of sugar released into the blood (4). When carbohydrates are processed, such as in high-fructose corn syrup, sucrose (table sugar), or even fruit juices, the fiber is removed, broken down, or pulverized to reduce its effects. This inevitably reduces the satiety effects of these foods and sends glucose and fructose into the blood at a much quicker rate (5). So, eating whole, natural sources of carbohydrates will help you reach the feeling of satiety quicker, and the fiber will prevent large spikes in blood glucose.
There are folks who state that foods such as fruits or vegetables should be left out of the diet. Though this may be true for those who have a food sensitivity, are severely metabolically deranged, or have some other medical condition, generally these foods are tolerated well and can be used in a diet targeting wellness. That said, there is always an opportunity to explore different macronutrient ratios when trying to optimize health and performance. There are some athletes who will thrive on fewer carbohydrates and others who perform better with more. When it comes to marrying health and performance, we are less concerned with how much and more concerned with what kind — or better yet, what quality — of carbohydrate you are eating (6).
CrossFit recommends eating meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar when eating for wellness. “No sugar” does not mean you are avoiding naturally occurring sugar in whole, natural foods. It means for the bulk of your diet, you are not eating added, processed sugars or synthetic sweeteners.
Workout: Row 1K @20-25 SPM 100 meter Farmers carry @70/55 Run 800 100 meter Farmers carry @70/55 Row 1K @20-25 SPM Carry the weight to the 100 yard marker. Leave the weight there, run the 800 and carry the weight back.
Workout: 8 minute EMOM 1 Power Clean + 1 Front Squat + 1 Jerk Increasing weight each set
Metcon: “The Chief” 5 x 3 minute amraps, with 1 min rest between sets Each set consist of: 3 Power Cleans @135/95 6 Push ups 9 Air Squats Complete as many rounds as you can in 3 minutes then rest for 1 minute If you’re curious of a great score, it’s 25 rounds Scale the weight and movements so you can keep moving the whole 3 minutes If you stop in the middle of a round, pick up where you left off for the next set
Workout: 5 sets Bench Press 5 reps Seated DB overhead extensions 8 reps Superset the two exercises every 2 minutes. Work with a partner
Metcon: 20 Toes to bar Run 800 30 GHD Sit ups Run 400 20 Toes to Bar Run 800
Is what you eat high on your list of priorities, or does it fall somewhere near watching a new Netflix special? Does it rank high like showering every day or does it rank along the lines of getting your nails painted? Do you consider eating well to be of the utmost importance to you, or is that only on Monday’s and by Wednesday it’s in the shitter? If you answered Netflix, Nails or yes. this is where the problem lies. Is eating well just not important to you. Do working out and eating well go together for yourself or do you workout so you don’t feel badly when you eat crap? I would actually like to know your thoughts. Not just to my questions but also where you consider eating on your list of priorities, do you have any regard for what you eat day in and day out or is it a once and a while thing? Is trying to eat well a lifelong battle, or have you changed your lifestyle? I won’t share your answers on the emails, just curious myself.
Workout: Front Squat 4 x 8 Work your way up to a heavy set of 8 and complete all 4 sets at the same weight
Metcon: 21-15-9-6 Thruster @95/65 Burpee
You hear all the talk about taking the diabetes drug called ozempic for weight loss?? I’m sure you have. Do you know how it works? The drug tells your brain that you are full and satiated, so you don’t eat. It’s not a miracle drug, it’s just a way for fat asses to think they aren’t hungry. It’s basically a mind fuck, but definitely not a miracle drug. Ya know what’s a miracle drug? Your fucking mind! Do you know what causes the same effect as Ozempic? Fasting, yes that’s right, fasting. Once you fast for a certain amount of time, 18-24 hours depending on who you are, your body sends signals to the brain that you are satiated. Crazy, right? Ya know what else curbs your appetite? Eating protein, not carbs, protein. Water! Drinking a lot of water also helps curb appetite! Training before you eat, that also curbs appetite! Ya know what increase appetite? SUAGAR!!! That’s right, the more shit you eat, the more shit your body wants to eat. Do you know how you lose weight? Stop shoving shit down your throat. Just like any other drug your body will need more and more of it to be effective. Then watch what happens once everyone stops taking the drug, these people are going blow up to an even heavier weight than before they started. Do you think just because the FDA approves something for weight loss that it’s good? If the FDA really cared they would ban all foods with sugar from society, they don’t give a fuck. I would bet the pharmaceutical companies had a lot to do with this drug being approved. Stop the nonsense, just stop eating shit. It’s that fucking easy, just stop eating shit. There’s absolutely no need for shit food to be in your house, none at all.
Workout: Turkish Get ups 10 get up on each side. You can work with a partner as your rest. Build up in weight if you can, if not, work on your technique. Focus on each movement being precise as you work through the get up
Metcon: Rowing 5 x 500 meter Sprints Take 2-3 minutes between sets If you’re actually sprinting, you’ll need the 3 min rest. If you aren’t in the mood to sprint because you’re sore or just not feeling it, you can row the 2,500 meters holding a 20-24 spm pace. Work on your technique.
Workout: A. 6 min EMOM 3 Power Cleans (building in weight) B. 4 min EMOM 3 Front Squat (+5-10lbs from A)
Metcon: “D.T.” 5 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) Scale with a weight that’s manageable to finish each round in around 2 min. This shouldn’t be taking 15-20 minutes 10-12 is ok, under 10 is good. 7-8 is great.
If you are unsure of the weight you should be using for the Metcon, keep working your way up trying to feel what the right weight might be. If you got a weight in your head already, it’s most likely wrong, you can go heavier. If you’re saying something like this, “I’m thinking 105 lb. might be good for me but I”m not sure, let me see how I feel after I warm up but most likely I’ll do 105!”, that would work for me. But, if you’re saying something like this, “Well, it’s a lot of reps so I probably can’t do a lot of weight. I might be able to do 65 lbs buttttt, I’m really not sure. Ya know what, being that the 15’s work well with the 15 lb bar, I’ll just do that, so 45lbs.” The latter, not so much. You can most likely do more weight or more reps than what you think you can. This is a big deal. If you keep thinking you can’t do a higher weight in any workout you’re never going to actually try it. You can’t go into a workout thinking “I can’t”! That’s fuckin nonsense, like retarded nonsense, as it would be in any situation. You go into a workout thinking, “I’m going to go do as much weight as I can without sacrificing form and/or range of motion, and I’m gonna crush it. If you’re sore one day, maybe you don’t crush it and decide to work on your movements for that day. Maybe one day you don’t feel up to working out, that’s when you use the group as motivation to crush it. But, you never, never, ever go into a workout saying “I can’t”. How can you even think that would be ok? Is this a recurring thing, does this happen when you get up to walk also? Do you get up and think, how am I going to walk, I just can’t? What happens when you start a new task or decide to take up a new sport? I hear pickle ball is winning over the hearts of many. Do you say, I would love to play, but, I mean I just can’t? Just like eating well, we don’t say I can’t eat well, we try to eat well and hopefully if everything works out and the stars align we drop a couple.
Workout: 5 sets Bench Press 5 x 5 DB Pullover 5 x 8 Superset the two exercises, no rest between. Start every 90 seconds keeping the weight the same for all 5 sets, both exercises
Metcon: 100 Double Unders then… 7 set of 7 reps ea. D-Ball Ground to over shoulder (are all the D-Balls back or do people still have them?) Toes To Bar then… 100 Double unders *If you are using a heavy ball bring the reps down to 5.
