Combining the CrossFit training methodology with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar brings “a jet stream of adaptation,” says CrossFit founder Greg Glassman.
In the pyramid Glassman created, nutrition is the foundation, with met-cons, gymnastics, weightlifting and throwing, and sport following.
Food is the key to success!
If you have not sampled the Paleo or non Paleo catered meals from Chef Brian Mooney delivered warm to the gym at 5:30 PM Monday through Thursday then I highly reccomend it. I get two of them each day. It is very cost effective, convenient and quite tasty. To see this weeks menu click here.
This weeks warm up will be the Matt Chan warm up - See Video
8 minutes of shoulders, hips and hamstrings
20 Pull Ups
12 minutes to find a 3RM Front Squat
1 minute AMRAP
Front Squat @ 70% of above
5 Rounds - 3 Minutes for each round. The sprint will start at the 200 meter turn around point.
100 Meter Sprints
CrossFit Open Workout 13.4:
7 minute AMRAP:
3 Power Clean and Jerks (135/95#)
3 Toes to Bar
6 Power Clean and Jerks (135/95#)
6 Toes to Bar
Rest 5 minutes
8 minutes instruction and practice on the Kipping and Butterfly Pullup
8 Mins to work up to a heavy Snatch
18 minute EMOM:
1st min: 5 Chest to Bar Pullups
2nd min: 20 Double Unders
3rd min: 3 snatches @ heavy
CrossFit Open Workout 13.2
10 minute AMRAP:
5 Push Press or Jerk (115/75#)
10 Deadlifts (115/75#)
15 Box Jumps (24/20″)
Rest 3 mins
Then - 5 Mins max effort various plank holds I.E front plank and side planks