Here is your weekly reminder to eat an adequate amount of protein! If every meal you eat is high in protein, you will feel fuller for longer, have more energy, recover better from your CrossFit training so that you can perform better during your next training session, which will all result in looking and feeling better. The goal is 1 gram per 1 lb of bodyweight (or 1 gram per pound of lean mass if you’re trying to lose body fat). My dinner tonight is Barramundi, spinach, and rice. 75g of protein, 85g of carbs, 20g of fat.
THE BLOOD DRIVE is TODAY! Even if you didn’t sign up, show up and give some blood. Let’s do this! 10AM-4PM.
Workout of the Day
A.
Bench Press
5 x 9 at ~65-75%
After each set:
Strict Chin-ups: one set to failure
B.
Three rounds for reps of:
Min 1: Ring-Dips
Min 2: Single Arm Devil Presses (50 / 35)
Min 3: Assault Bike for Calories
Rest 1 minute
C.
FINISHER!
At minute 12:00 complete as quickly as possible:
8/6 dips
8 alt devil presses
8/6 cals
Masters: 40/25, sub dips w push-ups if needed
Rx+ 70 / 50, dips on muscle up rings, part B 10/8 reps
Masters: 40/25, sub dips w push-ups if needed
Rx+ 70 / 50, dips on muscle up rings