Week of April 7 - April 13
- Jocelyn Rylee
- Apr 6
- 2 min read
Updated: Apr 10
Read:
The Kipping Pull Up, Greg Glassman 2005
This is a meta analysis of several randomized controlled trials looking at the influence of a ketogenic diet vs a high carb diet (8-12 wks) on strength performance in the back squat and bench press. Participants were resistance-trained adults in their 20s and 30s and a mix of men and women.
Across the collection of studies, there was NO DIFFERENCE in strength outcomes whether the athletes ate 5% or 55% carbohydrate. All those carbs didn't help at all.
The variable that mattered was getting enough protein: 1.6g - 2.5g per kg of bodyweight, per day. Eat your meat, friends.
Workouts for the Week
Monday April 7
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5 RFT:
12 CTB Pull ups
12 Wall Balls (20/14 - 11/10')
12 Box Jumps (24/20")*
* Non Jumpers do KB swings
Afterparty: Tabata Push ups with optional vest
Tuesday April 8
OT 2:00 x 16 rounds
Rounds 1-4: 4 Strict Press (4 sets)
Rounds 5-11: 4 Back Squat (7 sets)
Rounds 12-16: 1 min max Cals any machine/1 min rest (5 sprints)
Wednesday April 9
10 Cycles of
In 90 secs
2 Wall Walk
6 Shuttle Run
8 Burpees
Max Double unders in time remaining
90 sec rest
Thursday April 10
OT 1:30 x 7: 1 Squat Clean
For time:
10 Squat Clean (185/125)
20 Toes to Bar
15 Squat Clean (155/105)
25 Toe to Bar
20 Squat Clean (135/95)
30 Toes to Bar
12 min Cap
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9:30 Class
OT 1:30 x 7: 1 Front Squat
12 min AMRAP
10 Deadlift
10 Toes to Bar
10 DB Front squats
Friday April 11
OT 3:00 x 5 sets
3 Rope climb
6 x 25' Sled Pull
For time:
21-15-9 / 15-12-9
Bike Cal
Row Cal
Ski Cal
Saturday April 12
OT 1:30 x 5 sets: Snatch High Pull + Hang Snatch + Overhead Squat + Snatch
OT 1:30 x 5 sets: Snatch
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12 min AMRAP
3 Ring Muscle ups
6 KB Snatches (R) (24/16kg)
6 KB Snatches (L) (24/16kg)
9 GHD sit-ups
Sunday April 13
*Extra class on the schedule at 11:30am today and this class is open to friends and family to come try a class with you! Send them to crossfitbrio.com/tryaclass to sign the waiver and RSVP to the class
24 min AMRAP, With a partner
Partner 1 does:
8 Overhead Lunge (95/65)
8/6 Bike Cals
Partner 2 does:
8 Overhead Lunge (95/65)
8/6 Bike Cals
Partner 1 does:
8 Bar Facing Burpees
Partner 2 does:
8 Bar Facing Burpees
Compare to Jan 2/25
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