WOD

“Shadow”
3 Rounds: teams of 2
Partner A – 400 Meter Row + 100 Meter Farmer’s Carry (72/53)
Partner B – 50 Sit-ups

Meme of the Week:

Deadlift
5 x 4 @7.5 RPE

Bench Press
5 x 4 @7.5 RPE

Nutrition of the Week:
The big WHY
Often when pursuing fitness or nutrition goals, a good coach will ask you about your WHY. Why do you want to make change? For lots of us, we want to be around longer, be better partners, parents, grandparents, co-workers, etc. We’ve seen the generations before us, and we want to ensure that our future selves are in better shape to deal with the challenges that face us as we age.
CrossFit addresses the big why with the ‘Sickness, wellness, Fitness Health Continuum’.

It’s simple: the closer we can move towards fitness, the further we are from sickness-and that creates a buffer for when we do become ill, have an accident, etc. In that instance, we may only drop back to wellness if we are fit, but if we are starting out sick, the results of illness/accidents could be much more dire. This is at the heart of why we show up to the gym every day and why we strive to be better about what we eat. At the end of the day, your health is your most valuable asset.

Here is a link to the article and where the graphic above was taken from, CFJ_2016_08_Luck-Glassman_10.pdf (crossfit.com).

“Gorilla”
20 Minute AMRAP:
500 Meter Run
15 Pull-ups
9 Hang Power Snatches (95/65)

Question of the Week:
Would you rather always have an inch or always feel like there is a question you can’t quite remember the answer to?

Back Squat
5 x 4 @7.5 RPE

“Dip Out”
30 – 20 – 10
Ring Dips
*75 Double Unders after each set

Quote of the Week:
“If you change the way you look at things, the things you look at change.”
Wayne Dyer

“Over the Fence”
3 Rounds:
600 Meter Run
10 Bar Muscle-ups
10 Cleans (165/115)

Recipe of the Week:
Are you getting bored or sweet potatoes with cinnamon? Try this Taco Stuffed Sweet Potato recipe!

Ingredients:
Cooking spray
4 small sweet potatoes
2 tbsp. extra-virgin olive oil
1 yellow onion, chopped
1 carrot, peeled and chopped
1 lb. lean ground turkey
2 tsp. taco seasoning
1/2 c. cherry tomatoes, halved
FOR TOPPING
4 tbsp. black beans
4 tbsp. corn
1 avocado, cubed
4 tbsp. sour cream
Hot sauce, optional

Instructions:
Step 1
Preheat oven to 400º and grease a large baking sheet with cooking spray. Prick sweet potatoes with a fork and bake until tender, 50 to 60 minutes. Let cool, then split down the middle from end to end and scoop out a little to create a “bowl” for ingredients.

Step 2
Meanwhile, in a large skillet over medium heat, heat olive oil. Add onion and carrots and cook until tender and golden, 10 minutes.

Step 3
Add ground turkey and taco seasoning and cook until golden and no longer pink, 6 minutes. Stir in tomatoes and cook 3 minutes more.

Step 4
Fill each sweet potato boat with cooked turkey mixture and top with black beans and corn.

Step 5
When ready to eat, top with avocado, sour cream, and hot sauce, if desired.

“Adjusted”
5 Rounds: teams of 2
1 Minute – Calories Bike
1 Minute – Kettlebell Swings (53/36)
1 Minute – Sit-ups
1 Minute – Air Squats

Meme of the Week:

Deadlift
6 x 5 @RPE 7.5

Bench Press
6 x 5 @RPE 7.5

Nutrition of the Week:
Should I take baking soda/beet juice/beta alanine/glutamine, etc?

Often times, clients want to know the best way the MAXIMIZE their nutrition. They want to take advantage of every powder/vitamin/supplement on the market in order to be the best they can be. I am guilty of this for sure!! The truth that is less exciting to hear is that dialing in the basics is still the best way to get the most out of your fuel. The basics are sleep, lowering your stress, staying hydrated, focusing on whole foods, and eating enough protein. If you can truly master these basics, you really won’t need to buy any of these magic powders to give you an edge. My advice is to get those basics in line, and then if you want to try adding in one of these things-pick one, test it, and record your results. That way, you can see if what you are trying really works for you. Have a great week!

“Half Triple Three”
For Time:
1500 Meter Row
150 Double Unders
1.5 Mile Run

Question of the Week:
Would you rather never have to eat food or sleep again?