Paleo Power Meals

Wild-Rice

 

 

 

 

I am very pleased to announce that we are re-partnering with Paleo Power Meals for both CrossFit Lando locations! This is an excellent meal delivery service that in my opinion stands far above all the others there are. This is real meals, outstanding quality, and reasonable price. Hopefully many of you saw how important nutrition is to your health and wellness with the Lifestyle Challenge especially when talking about fitness. This is something to help you in your journey.

 

The best description I have ever heard for how food and training are related is “you can’t out train a bad diet”. This rings so true for me as I lived by the opposite of that for so long when I was younger, sometimes literally adding reps for various movements to my routine the next day for every piece of bad food I ate on a given evening. Sadly, especially as we age, which even more sadly is happening to all of us without hesitation, the more our diet affects our health and fitness.

 

Fortunately companies like Paleo Power Meals exists. You go on their website, choose specific meals for delivery, and they bring it right to the gym, waiting for you on Monday and Thursday morning. Check the handouts at the desk for discount codes as well.

 

Now between this and Strength.com you have access to the best clean eating and best supplements and both with the most convenient service EVER!!!! NO EXCUSES PLAY LIKE A CHAMPION!!!

 

 

WEDNESDAY

 

BootCamp

 

1. “Annie”, 10 minute cap
50-40-30-20-10

Double Unders/2x Single Unders
Situps

 

rest 5 minutes then

 

2. 25 Back Squats (from rack) @ 50, 75, or 100% BW, 10 minute time cap
– every rack run 200 meters

 

 

CrossFit

 

Strength : Squat Clean

 

1-1-1-1-1-1

 

 

WOD : 9 Min AMRAP
9 Air Squats
9 KB Swings 53/35
18 Jumping Pull-ups
18 Situps
27 Double Unders

 

S/L1: 35/26 KB, 36 Singles

 

Rx+: 70/53, Goblet Squats, 5 Triple Unders

 

 

The Program

 

1. Strength and WOD Rx+

 

2. 12 Minutes
20 Thruster 45/35
15 Box Jumps 24/20, step down
rest :30

 

3. 3xME weighted forearm plank hold (weight vest or 45/35 on back)