The Primer on Protein, Part 1: What Is Food For

In “World Class Fitness in 100 Words,” the first prescription for achieving fitness is focused on food, not exercise, highlighting the importance of nutrition. While food provides energy, it also offers crucial building blocks for the body, like amino acids, which form proteins essential for brain, muscle, and tissue function. This series explores how dietary protein supports muscle health, which is vital for longevity and disease prevention.

Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Front squat 2-2-2-2-2-2-2-2-2-2 reps

Row 16 calories

Lunge 15 Steps  in Front Rack  with 65lb barbell

Complete as many reps as possible in 10 minutes of:
Calories on the Echo bike

5 Rounds

21-18-15-12-9-6-3 reps for time of:
Alternating dumbbell snatches
dips

3 rounds for time of:
15 chest-to-bar pull-ups
30-calorie row
45 air squats

Hitting the Stimulus in Every CrossFit WOD

Intensity and variance are essential to CrossFit programming, driving results and fostering broad fitness. Preserving the intended stimulus of each workout ensures we optimize both elements. Factors like how a workout feels, loading, timing, volume, and movement patterns play a crucial role. The math method helps scale workouts to maintain intensity, guiding athletes to hit the desired time or rep targets. Whether tackling Fran, Cindy, or Amanda, scaling appropriately ensures athletes achieve the intended stimulus, maximizing fitness and results over the long term.

20-yard Sled Push,  Sled Pull , 50 push ups
30-yard Sled push, Sled Pull , 40 push ups

40-yard sled Push, Sled Pull, Sled Pull, 30 push ups

100 Russian Kettlebell Swings

Lil Kelly

5 rounds for time of:
Run 300 meters
20 box jumps
20 wall-ball shots