Wed Sept 12, 2018

.com 180909 100 squats 15-ft. rope climb, 4 ascents 75 squats 15-ft. rope climb, 3 ascents 50 squats 15-ft. rope climb, 2 ascents 25 squats 15-ft. rope climb, 1 ascent Scaled 60 Squats 12 Rope foot pulls or 4 lay to standing 45 Squats 9 Rope foot pulls or 3 lay to standing 30 Squats 6 Rope foot pulls or 2 lay to standing 15 Squats 3 Rope foot pulls or 1 lay to standing Cashout: OTM x 10 odd - T2B even - HS Walk/HS Hold/Wall Walk/or Plank


6:45pm Weakness WOD (BRIO East)

Gymnastics: Push up 4 sets- Regular, wide, Narrow, Rings OTM x 8 odd - Ring Row - 3 sec pause, 3 sec lower even - Hanging Lat Pull Right Arm plank hold Left Arm plank Hold 2 Arm plank hold 4 sets: Hanging Windshield wipers or cross body leg lifts Weightlifting: Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2 x 5 Snatch Deadlift – 100% x 5 x 3 Muscle Snatch + snatch balance + OHS – 5 x 3 Push Press + Jerk – 60% x 2 x 3 Conditioning: 3 Rounds: Run or Row 500m Rest 1:15 Run or Row 400m Rest 1:15 Run or Row 300m Rest 4:00



By Coach Courtney, RD

We all know that protein is an important nutrient to build muscle and improve strength. Protein containing foods breakdown into amino acids which build and maintains muscle and other tissues! But protein does more than just build muscle, a diet rich in protein helps to:

  • Improve energy levels by better managing blood glucose (sugar) across the day. Read this post for an analogy on blood sugars.

  • Manage hunger by influencing hormones such as ghrelin. Ghrelin is the hormone that triggers hunger and cravings for fatty or swee