Week of July 1 - July 7

Zoë Harcombe, Ph.D., is an independent author, researcher, and speaker in the fields of diet, health, and nutrition. Harcombe defines “The Mess” as “the escalating disease (and) the escalating medical costs, which many people are profiting from but none are combatting effectively.” During a presentation delivered on July 31 at the 2019 CrossFit Health Conference, Harcombe outlined many factors that contribute to this growing problem — specifically, the role of dietitians and the food and beverage industry in influencing how and what we eat, accreditation that regulates who can offer dietary advice, and the disparity between what we are told to eat and what the evidence suggests we should eat.

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From the CrossFit Journal Archives in 2003...

The assertions put forth by CrossFit as to what type of diet and exercise supports optimal human health have been correct for a very long time. More than two decades later, we're only more steadfast in the prescription of 'Constantly Varied, Functional Movements, Executed at your relatively High Intensity' coupled with a diet of 'meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar' as the most effective for lifelong fitness that sticks (which is just another way of stating "health").

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Workouts for the Week

Monday July 1

In 4 mins x 6, 1 min rest between

Run 400m

Max Pull ups

Run 400m

Max Push ups

Run 400m

Max Lunges

Run 400m

Max Sit ups

Run 400m

Max Squats

Run 400m

Max Burpees

*with optional vest*"

Tuesday July 2

OT3M x 10

Row 8/6 Cals

5 Back Squats

Bike 8/6 Cals

Compare to Jan 2/24

Wednesday July 3

OT90 x 10

1-5 - Snatch High Pull + Hang Power Snatch + Overhead Squat

6-10 - Snatch

Compare to March 30/24

3 rounds

15 Power Snatch (95/65)

30 Wall Balls (20/14)

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9:30 Class

1-5 - 3 Position Power Clean

6-10 Power Clean

3 RFT:

15 Power Clean

30 Wall Balls

Thursday July 4

OT5M x 6*

1-2 Rope Climb

4 Box Jump (pick height)

25' HS or 2-3 Wall Walk

10-15 GHD sit up

50' Low Prowler/Sled Push

100' DB/Sandbag Carry

*opposite order each round

930 Class:

Lay to standing + 3 Knee raise on rope

6 Single DB step ups

8 Push ups to Pull Thru with Dumbbell

15 Sit ups

50' High Sled/Prowler Push

100' DB/Sandbag Carry

Friday July 5

🎈🎂🎉🥳 Happy Birthday today to Samantha Bromm!!

OT2M x 5: 3 Bench Press

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8 min AMRAP

2-4-6-8-etc.

Push Jerk (135/95)

30 Double Under

compare to Jan 3/24

scale to

2-4-5-8 etc Shoulder to Overhead

6/4 cal Ski

Saturday July 6

crossfit.com 240624

At 0:00:

12 Squat Cleans (155/105)

36 Pull ups

12 Squat Cleans

At 10:00:

6 Squat Cleans (225/155)

18 Bar Muscle-ups

6 Squat Cleans

Afterparty: Run 1 mile

Sunday July 7

9am Team WOD

In a group of 3,

2 people working at a time:

10 min AMRepAP:

Wall Balls (20/14)

Row/Bike/Ski Cals

-1 min transition-

10 min AMRepAP:

Box Jumps (24")

Row/Bike/Ski Cals

-1 min transition-

10 min AMRepAP:

KB swing (24/16kg)

Row/Bike/Ski Cals