WOD

“Ruffles”
For Time:
100 Air Squats
90 Double Unders
80/60 Calorie Row
70 Double Unders
60 Hand Release Push-ups
50 Double Unders
40 Toes to Bar
30 Double Unders
20 Power Snatches (115/80)
10 Double Unders

Recipe of the Week:
Need an easy meal for lunch prep? Try out this Avocado Chicken Salad!

Ingredients:
6 ounces plain triple zero greek yogurt (1 container)
2 cups chicken breast cooked and shredded (you can use rotisserie)
1 avocado
1/2 tsp garlic powder
1/2 tsp black pepper
1 tsp salt
1/2 tsp onion powder
1 cup grapes chopped
1/2 cup walnuts chopped
1 cup celery chopped

Instructions:
STEP 1
Chop and prepare walnuts, grapes, chicken, and celery and set aside

STEP 2
In a large bowl, mix together greek yogurt and avocado until smooth

STEP 3
Add chicken and stir

STEP 4
Add in additional ingredients and seasonings and stir well

STEP 5
Split into 4 servings

“Card Game V4”
Complete Deck for Time: teams of 3
Hearts = Shuttle Runs
Diamonds = Box Jumps (24/20)
Spades = Russian Twists
Clubs = Dumbbell Cleans (35s/25s)
Jokers = Farmers Carry

Meme of the Week:

Strict Press
5 x 3

Push Press
3 x 3

Push Jerk
3 x 1

Nutrition of the Week:
If we want our body to perform well on the day of competition, we need to fuel it with the highest quality fuel we can in the weeks leading up to the event. Let’s go over some healthy eating basics to lay a foundation for how your nutrition should look over the next few weeks.

CrossFit says, “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.” I think this is a great place to start. For many of us, we have seen the evolution in CrossFit from athletes that were performing on way less fuel than what they needed, to the current level of elite athletes that have teams of people dedicated to making sure their athlete is fully fueled for both training year-round and each specific event. It is super exciting to see what athletes can do when they are properly fueled!

Most of our meals should consist of a protein, a carbohydrate, and a fat. I know you’ve been adding protein to each meal, so this week let’s focus on adding in carbs and fats to complete our meals this week.

“Drago”
Every 2 Minutes for as Long as Possible:
200 Meter Run
5 Burpee Pull-ups
Add 2 burpees pull-ups after each round

Question of the Week:
Are you a summer or a winter person?

Front Squats
5 x 5

“Whack A Mole”
6 Minute Ladder:
2 Handstand Push-ups
15 Sit-ups
4 Handstand Push-ups
15 Sit-ups
6 Handstand Push-ups
15 Sit-ups
Etc…

Quote of the Week:
“If you want something you’ve never had, you must be willing to do something you’ve never done.”
Thomas Jefferson

Box Brief:
Bring A Friend Day is on Thursday! Invite anyone you think would like to check us out.

Strict Press
6 x 2

“Weekend Ready”
For Time:
50 Burpee Box Jump Overs (30/24)
Every 1:00 starting at 0:00 perform 5 Toes to Bar

Recipe of the Week:
Time for seafood! try out this Baked Cod recipe!

Ingredients:
8 4-oz Cod fillets (preferably thawed)
1/4 cup Unsalted butter
1 medium Lemon (juiced and zested; see notes*)
1/2 tsp Garlic powder
3/4 tsp Sea salt
1/4 tsp Black pepper
1 tbsp Fresh parsley (chopped)

Instructions:
STEP 1
Preheat the oven to 400 degrees F (204 degrees C). You can bake the cod fillets from frozen or thaw them first in a bowl of cold water. (I prefer thawing if you have time, as it makes it easier to brush on the butter without solidifying.)

Step 2
Use paper towels to pat the cod fillets dry. Arrange them in a single layer in a 9×13 baking dish.

STEP 3
In a small bowl in the microwave or saucepan on the stove, melt the butter. Remove from heat. Stir in the lemon juice and lemon zest.

STEP 4
Brush the lemon butter over the cod fillets. Season with garlic powder, sea salt, and black pepper. Flip and repeat both lemon butter and seasoning on the other side.

STEP 5
Bake for 12-15 minutes (will vary by thickness), until the baked cod is opaque and flakes easily with a fork. Sprinkle with fresh parsley and serve.

“Hoof It”
For Time:
1000 Meter Run
Rest 3 Minutes
800 Meter Run
Rest 3 Minutes
600 Meter Run
Rest 3 Minutes
400 Meter Run

Meme of the Week:

Every 90 Seconds for 21 Minutes:
Clean + Hang Clean + Shoulder to Overhead

Nutrition of the Week:
As we gear up for the Apollo Games happening on OCTOBER 14th, I’d like you to think about what your current training plan is and how do you anticipate your current training changing (if at all) to prepare for the competition. (Adding in extra practice, 2+ workouts a day, etc)

Think about your goals for the comp: are you looking to set a PR for the lifting complex? Do you want to increase your aerobic capacity? Are you looking to improve your overall health/fitness?

Where are you at with your nutrition right now? (Tracking macros, eating ‘clean’, nothing at all). Have you done a competition before? What went well? Were you able to eat the day of, or did nerves get the best of you? How did you feel the day after?

If you are starting from the beginning, my goal for you this week is to begin eating protein at each meal, with a good goal being roughly your bodyweight or goal bodyweight in grams of protein. You can also think of it as including a portion of protein at each meal about the size of your palm.