CrossFit Territory – CrossFit

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Barbell Warm Up

Using a PVC in skills format

clean deadlift

Power clean

high hang clean



Childs pose with shoulders 3minutes total time


Clean (OE 2min 3-3-2-2-1-1)


Power clean 5-5-5-5-5-5


If your feeling good hit 90% or 1RM

If you haven’t snatched in a while work up to triples and doubles at 70-80% . Todays goal is speed under the bar.


Knee Sleeve , Belt, Thumb Tape, and weightlifting boots.

Workout of the day

Metcon (Time)

LITE (Scale)

For time:

15 deadlifts 60/40

Run 400 meters

12 deadlifts

Run 400 meters

9 deadlifts

Run 400 meters


For time:

For time:

21 deadlifts 80/60

Run 400 meters

18 deadlifts

Run 400 meters

15 deadlifts

Run 400 meters

12 deadlifts

Run 400 meters


For time:

21 deadlifts 102/70

Run 400 meters

18 deadlifts

Run 400 meters

15 deadlifts

Run 400 meters

12 deadlifts

Run 400 meters

Lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to run fast. The load should be moderately heavy but not require excessive rest to complete each set.



Cool Down

Saddle Eagle- 1 minute each side

Dragon- 1 minute each side

Lizard- 1 minute each side

Twisted Lizard- 1 minute each side

Pigeon- 1 minute each side

Half Split- 1 minute each side

Nutrition Tip

The Beginner’s Guide to Intermittent Fasting – 2018 Update

“…But Tony the Tiger tells us that breakfast is the most important meal of the day! Grrrrrreat!”

And Tony the Tiger would NEVER lie…


This adage about breakfast has become commonplace that it’s readily and unquestionably accepted as fact:

“Want to lose weight? Make sure you start off with a healthy breakfast, so you can get that metabolism firing first thing in the morning! “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

“Want to lose more weight? Make sure you eat six small meals throughout the day so your metabolism stays operating at maximum capacity all day long.”

There are even studies that show those that eat earlier in the day lose more weight than those who ate later in the day or skipped a meal. [1]

So, eat breakfast to lose weight and obtain optimal health.

Case closed…right?

Maybe Not.

Maybe there’s way more to the story: what if there’s science and research that shows SKIPPING BREAKFAST (the horror! blasphemy!) is can help with optimum human performance, mental and physical health improvement, maximum muscle retention, and body fat loss?