WOD

“Break Up”
For Time: teams of 2
3000 Meter Row
300 Double Unders
20 Rope Climbs

Meme of the Week:

Deadlift
4 x 3 @RPE 7.5

Bench Press
4 x 3 @RPE 7.5

Nutrition of the Week:
WEEKENDS can make or break your progress. Let’s talk about it.
Sunday night, you are diligently meal prepping, getting all your lunches and dinners organized and breakfasts under control. You have a plan. You know you are going to crush Monday-Friday because you’ve already done the work, now you just follow the plan. By Friday, you are feeling great, you’ve put in a good week at the gym, your food has been on point-so why not loosen the reins a little bit? You’ve earned it, right?
Well sure you have, but also no. If your goal is to lean out, that goal is not just a Mon-Fri thing. If your goal is to build muscle mass, same idea. YOU CAN”T OUTWORK A BAD DIET. Being strict 5 out of 7 days only gets you to 71% consistency for the week. If you have specific goals, you need to hold yourself accountable on the weekends too.
Here’s how:

• Meal prep to include Saturday and Sunday. At the very least, dial in breakfast and lunch.
• Plan to be unplanned-if you know you are going out for dinner/lunch/brunch/etc, make the rest of your day focused on protein+veggies and staying hydrated.
• Bring along snacks that fit your goals so you can avoid drive thru’s and junk food when hunger strikes
• Always have your water bottle on hand so you can stay hydrated, also if you drink alcohol- have a water in between alcoholic beverages.

“Nova”
10 Rounds:
7 Toes to Bar
12 Kettlebell Swings (53/36)
150 Meter Run
1-Minute Rest

Question of the Week:
What is your favorite movie genre?

Back Squat
4 x 3 @RPE 7.5

“Lava”
8 Minute Ladder: (2, 4, 6, 8, 10, etc)
Box Jumps (24/20)
Push-ups

Quote of the Week:
“Sometimes the bad things that happen in our lives put us directly on the path to the best things that will ever happen to us.”
Nicole Reed

“Training Montage”
22 Minute AMRAP:
10 Handstand Push-ups
20 Cleans (115/85)
30 Burpees Over the Bar
400 Meter Run
50 Wall Balls (20/14)

Recipe of the Week:
Have you ever tried homemade Poke Bowls? Maybe it’s time! Give this Low Carb Poke Bowl a shot!

Ingredients:
1 large head of cauliflower, cut into chunks with leaves removed
1lb sushi grade tuna or salmon
3 green onion stalks, chopped and mainly green part
Sauce
8 tablespoons olive oil mayonnaise
3 tablespoons Sriracha (or favorite hot sauce)
2 tablespoons sesame oil
1 tablespoon red chili flakes (optional but recommended, Korean style chili flakes)
2 tablespoons sesame seeds
Garnish
jalapeno
nori
wonton chips
whatever you like

Instructions:
Step 1
Fill a large pot of water about a 1/4th of the way, then bring to a boil.

Step 2
Add cauliflower florets and chunks to a food processor and pulse blend until it resembles grains of rice. Note: do not just blend as the cauliflower will be too fine. Add the cauliflower to a mesh strainer, then set it over the pot of boiling water (it should not be touching the water). Cover with a lid then allow it to steam for 10 – 15 minutes. Once it finishes, set aside to cool, ideally in the fridge.

Step 3
Mix together the ingredients for the sauce. Set aside.

Step 4
Use a knife to thinly and finely dice, almost mince, the tuna, then add to a bowl along with the green onions and the sauce. Fold everything together.

Step 5
Once the cauliflower has completely cooled and is maybe chilled, bring everything together. Evenly divide the rice among 4 portions, then top with poke. Add about 2 teaspoons of sesame seeds to each one then add your favorite toppings.

“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?