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Thursday, May 6, 2021

By May 5, 2021May 13th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Shoulder Prep – Y’s, T’s, W’s
6 min AMRAP
30-sec Echo bike
5 scap pullups
1 Pull Up
5 Hollow Body Rocks

**2. Workout Prep**
– With Partner –
5 GHD’s (each)
1 Rope Climb (each)
15 Sec. Assault Bike (each)
– practice transition on/off the bike –

“Don’t Try To Understand It. Feel It.”
Teams of 2
60 Stick Sit Ups
32 Strict Pull-Ups
80/60 cal Echo Bike
50 Stick Sit Ups
24 Strict Pull-Ups
70/55 cal Echo Bike
40 Stick Sit Ups
16 Strict Pull-Ups
60/48 cal Echo Bike
30 Stick Sit Ups
2 Strict Pull-Ups
50/40 cal Echo Bike

* Echo Bike conversion 85%

1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)

“Don’t Try To Understand It. Feel It.”
Teams of 2
60 Sit Ups
32 Rack/Ring Rows
80/60 cal Echo Bike
50 Sit Ups
24 Rack/Ring Rows
70/55 cal Echo Bike
40 Sit Ups
16 Rack/Ring Rows
60/48 cal Echo Bike
30 Sit Ups
2 Rack/Ring Rows
50/40 cal Echo Bike

* Echo Bike conversion 85%

+2 points for 800g+
+2 points for Protein target

+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep

6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).

Stop chasing the notion of “best” fruits and veggies. The best fruits and veggies are the ones you eat. It’s that simple.

For example, people worry frozen might not be as good as fresh, but they fail to realize all fruits and vegetables are subject to nutrient variability based on the soil they were grown on, as well as weather conditions they were subjected to. This means a frozen item (usually frozen at peak) might be “better” nutrient density wise than a fresh option from a poor growing season (e.g., not much sun). Fresh also loses nutrients the longer it is in transit and sits in your fridge. So, unless someone does a nutrient analysis on every fruit and veggie, we can’t really say which is best.

And any fruit or veggie, regardless of type or source, is almost always a better option than another food choice. So, just buy the ones you are going to eat.

Get a copy of the official guide by OptimizeMe Nutrition. It’s a good summary of all the information provided throughout the challenge. On a desktop, go to the link below

use the password: gramguide

The naturally occurring sugar in fruit can be a confusing topic. You hear “sugar” isn’t good for you, so, therefore, it makes sense to avoid fruit, right?


Not so fast. This is a perfect example of understanding the concepts of dose and context.

In fruit, the dose you get of sugar really isn’t that much compared to that of ice cream or donuts. And that’s largely because of the water weight. A lot of what makes up fruit is water. This is why you don’t have to limit fruit. You will fill up on the water before you eat “too much sugar.” But the context is also different. With fruit, you also get fiber, vitamins, minerals, and phytochemicals (like resveratrol in grapes) with health-protective properties. So fruit has LESS calories yet MORE nutrients per bite compared to sugar. See more here:

CrossFit Lynchburg

Author CrossFit Lynchburg

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