CrossFit Territory – CrossFit

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200m run

21 Push ups

15 KBS Deads

9 Walking burpee


Pigeon pose 2 minutes each side

Metcon (AMRAP – Rounds and Reps)

LITE (Scale)

200m run

9 Burpee

200m run

15 Deadlifts

200m run

21 Push up


200m run

9 Handstand Push ups

200m run

15 Deadlifts

200m run

21 lateral Facing burpees


As many rounds as possible in 30 minutes

200m run

9 Handstand Push ups(strict)

200m run

15 Deadlifts

200m run

21 Bar Facing burpees

This is a long slow workout. Pace your self focus on cycleing your reps with systems and controlled breathing.

Workout of the day

Nutrition Tip

Cheat Days & Other Bullshittery

I’m going to issue a warning right off the bat – this is not going to be pretty. First I need you to reread the title of this post. Okay, now I need you to really think about if you’re ready to hear what I’ve got to say about the subject mentioned. If you think you can handle it, great. If you’ve already got this weekend’s “eat like an @sshole day” planned out, you may want to reconsider proceeding. In the event you choose to keep reading – consider yourself warned. All right, now let’s do this.

My motivation for throwing down on the topic of ‘cheat days’ was fueled by a comment left on my last blog post. So, you can thank Kristen for this one. Here’s the comment to give you some background:

“As long as you have a cheat day every week, who cares about baking stuff with coconut flour … just be a good Paleo dieter the rest of the week and gorge yourself on Saturday!” –Kristen

To be honest, when I read this for the first time, I cried inside a little bit. Just WHAT?!?!? I think the word gorge is what put me over the edge. I mean, really?? First off, food is meant to be ENJOYED. It is NOT meant to be GORGED on – that is NOT healthy for your body or your mind. This is exactly the reason I HATE 30-day challenges and “Carb Night” plans. It sets up a cycle of deprivation and then complete debauchery follows. In the ‘cheat day’ scenario, food is being used as a ‘reward’ for good behavior. Um, are we dogs? Have we not learned that eating MINDFULLY and enjoying our food is the goal of all of this? Is it okay to eat pizza, ice cream or a cookie? Hell yes! BUT eating them in mass quantities all at the same time is bat-shit crazy.

Read more https://robbwolf.com/2016/05/04/cheat-days-other-bullshittery/


Twisted Cross-1 minute each side

Thread the Needle -1 minute each side

Saddle -1 minute

Low Dragon – 1 minute each side

Seated Forward Fold -2 minute