Strength:
front squat 5 @ 60%, 5 @ 65%, 5 @ 70%
WOD:
3RFT
10 shoulder-to-overhead (135/95)
15 box jumps (24/20)
500m row
Helpful Links:
I will start this off with a quote from “Take off that FitBit; Exercise alone won’t make you lose weight” from the Washington Post …
“When people exercise, they stimulate their appetites, spurring them to eat more than they would have without working out. People also assume that expending more energy necessitates higher calorie intake, but they often overestimate how much. In reality, if you exercise for the purpose of burning calories, you get a very low return on investment: You would have to walk for more than 45 minutes to burn off the 300 calories from eating just three cookies.”
As we’ve said before, there is no bad diet you can out-train. Intense exercise routines like CrossFit have been known to burn more calories than the average workout, and weight training can fire up your metabolism better other programs, but it is still important to be mindful of what you’re eating, because not all calories are created equal. Did you know that 10 gummy bears and 1 hard boiled egg are both 70 calories? Unfortunately they do not provide the same benefits. CrossFit is a measurable program, which we means we’re always trying to get better at … something. So, push the “I work out so I can eat what I want” mentality aside. It’s out-dated. Come in, work your @$$ off, eat clean the majority of the time and watch as you progress in the gym, feel better, look better and have more energy! I’m not say it’s easy, but anyone who has the interest can do it.
