How’s Your Diet?

I can’t emphasize enough how important it is for you to be on top of your diet! Not just because we should always think of ways of getting healthier, stronger, sexier, etc.  But also, because the Throwdown is just a couple of weeks away.  Get ready, this Throwdown is going to be legendary and you want to be ready to make CrossFit Merge history!!!  Be sure to research and find ways to improve your health, become more fit, and get stronger.  You’ll see huge changes in your athletic ability and your overall body composition.  Also, don’t forget to share with your fellow mergers what you do to eat right!  And to get you started with that, here are a few links to some fun Paleo websites:


Intermediate Skill
2 power cleans on the minute for 10 minutes.  Perform 2 power cleans at the beginning of each minute.  Try to pick a heavy weight from the start and stick with it. 
Workout of the Day (WOD):
10 down to 1 reps of:
Power cleans (155# for men/103# for women) or about 75 to 80% of the skill weight (the heaviest set you got)
burpee pull-ups
All Levels & Beginner Skill
Pick a thruster weight (65#, 75#, 95# for men, 33#, 43#, 63# for women) then get as high up the ladder as possible.
Start with 3 reps, put the bar down, rest less than 1 minute, then perform 6 thrusters, put it down, rest less than 1 minute.  Keep trying to go up by 3 thrusters until you cannot do it any longer.  You do not have to do them nonstop, but you cannot rest with the bar in any position other than overhead or in the rack position.  
Workout of the Day (WOD):
10 down to 1 reps of:
burpee pull-ups or burpees for beginners

Patrick works on those power cleans!

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2 responses to “How’s Your Diet?

  • Marianoel


    12 minutes of handstand practice:

    progressions (easiest to hardest):
    climbing up to the wall with chest facing
    kicking up to the wall
    kicking up freestanding with spotters
    handstand push practice
    ring handstand practice

    15 min AMRAP:

    15 kettlebell swings (53/35)
    9 clapping push-ups, regular push-ups, or knee push-ups

  • summer

    sorry to have to bury it in the comments but this website I recently discovered is a treasure trove of more…uh, refined paleo recipes. prosciutto-wrapped frittata muffins, bacon & guac sandwiches, macadamia nut mayo…genius.

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