WOD

“AOL”
5 Rounds:
15/12 Calorie Row
15 V-ups

Core Accessory
3 Rounds Not for Time:
20 Meter Suitcase Carry (each side)

Meme of the Week:

Every 90 Seconds for 9 Minutes:
1 Hang Power Snatch + 1 Power Snatch
-then-
Every 90 Seconds for 9 Minutes:
1 Power Snatch

Nutrition of the Week:
Building muscle

Let’s talk about building muscle. What does it take and when can you expect results?
Building muscle requires a calorie surplus and lifting heavy weights. Incorporating scheduled periods of a calorie surplus during a year of training is important for your overall health and training.

Keep in mind you are trying to gain weight-you are trying to increase your intake to support that muscle growth, but the tough part is that you will inevitably gain some fat along with the muscle. Get strong first, and then plan a fat loss cycle after you normalize calories post calorie surplus. Gaining muscle is hard, it can mess with your head if you don’t already have a good relationship with the scale. Things that help are to focus on your strength PRs, and focusing on what your body can do. Allow yourself to take up space. See where that journey takes you. If you aren’t ready for that-focus on being ok with being at maintenance calories.

Besides a better body composition, building muscle allows you more food freedom. It can also be good for your thyroid and hormone function to give your body a break from restrictive dieting through a targeted surplus. You will likely see improved recovery, improved energy, sleep, and mood.

So how do you know if you are eating enough food? First let’s determine your maintenance calories. Begin by tracking your intake and your weight (via a scale, measurements, photos, etc). If you are staying about the same, then you can assume that you are at maintenance calories. From this point, you can begin by adding roughly 5-10% beyond your maintenance calories. You will likely need to spend a minimum of 3-4 months at this level. Make changes slowly and gauge your progress via scale, measurements, and photos. As always, if you need some extra help or accountability-let us know!

“First Floor”
15 Minute AMRAP:
50 Double Unders
25-ft Overhead Walking Lunge, Arm 1 (50/35)
25-ft Overhead Walking Lunge, Arm 2 (50/35)

Question of the Week:
Barbie or Oppenheimer?

“One to One”
4, 4 Minute AMRAPs:
15 Calorie Row
10 Toes to Bar
5 Power Cleans (165/115)
4-Minute Rest

Quote of the Week:
We are what we repeatedly do. Excellence then is not an act but a habit.”
Aristotele

Box Brief:
This Thursday is Bring a Friend Day!

10 Minute Clock:
Freestanding Handstand Practice

“Brainchild”
14 Minute AMRAP:
7 Strict Handstand Push-ups
14 Dumbbell Box Step-ups (50/25) (24/20)

Recipe of the Week:
Let’s spice up your protein next week! Try out this Spicy Lamb Meatballs recipe.

Ingredients:
2lb ground lamb (or protein of choice)
2 teaspoons cumin
2 cloves garlic, minced
1 teaspoon cinnamon
3 tablespoons Harissa
Substitute: 1 tablespoon paprika + 4 tablespoons Sriracha
1/4 cup finely chopped parsley
pinch of sea salt, cracked pepper

Instructions:
STEP 1
Set oven to 420F / 216C or air-fryer to 400F / 204C.

STEP 2
Add all ingredients to a mixing bowl.

Gently mix together with your hands, being careful not to overmix so that the meatballs will not be dry and dense.

Step 3
Use an icecream scoop or a spoon to make uniform 1.5-2 inch sized meatballs, like golf balls.

STEP 4
Place them in a baking tray or sheet next to each other, not spread out to keep as much juice in the meat as possible.

Step 5
Bake for 13 – 17 minutes, or until the outside has browned and the inside has cooked to your desired level of doneness.

Step 6
Enjoy with your favorite pasta, stuffed in a pita or with some spiced basmati rice.

“Triple Threat”
30 Rounds: teams of 3
4 Shuttle Runs
6 Double Kettlebell Swings (53/36)
8 Box Jumps (24/20)

Meme of the Week:

5 Rounds Not for Time:
5 Bench Press
5 Negative Pull-ups
:30 Straight Leg L-Sit

Nutrition of the Week:
The Minimum Effective Dose-when it comes to nutrition.
We talk often about the minimum effective dose when it comes to our fitness. As CrossFitters, we know that you can get an extremely effective workout done in time domains ranging from 2-20 mins. You can do the same thing with your nutrition. Get the basics right, show up for yourself every day and over time you will get healthier, sleep better, and have more energy. For me, the bare minimum consists of meal prepping at least two protein options and two carb options each week (usually on Sundays) and then making sure I have some frozen veggies and some fresh fruits on hand. I also always have protein powder for my post work out shake. You can call these bare minimums or non-negotiables-either way, I’m not flying by the seat of my pants if I have these items ready to go. This week, my two protein options were the already made cilantro lime shrimp from Costco (no cooking required) and a grilled flank steak, sliced thin to use for tacos and bowls/wraps. My two carb options are rice and a combo of sweet potatoes and Yukon gold potatoes sliced and roasted in the oven with some olive oil and sea salt. Veggies this week are salads in a bag-also from Costco-and fruits are berries and plums. It doesn’t need to be complicated.

Box Squats
5 x 5

“Annie”
50 – 40 -30 – 20 – 10
Double Unders
Sit-ups

Question of the Week:
If you could pick any super power what would it be and why did you choose the power to make it cooler in Las Vegas?