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Tuesday, May 11, 2021

By May 10, 2021May 18th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
6 min AMRAP
30 sec. assault bike (easy pace)
3 Up-downs
3 Box Step-ups (each side)
3 Power Cleans (empty bar – build across sets)
6 Goblet Squats

**2. Workout Prep**
1 set
30 sec. Assault Bike (workout pace)
2 Power Cleans ( at first weight)
1 Burpee Box Get Over

Barney Fife
50/40 Calorie Assault Bike (43/34 Echo)
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)


40/32 Calorie Assault Bike (34/28 Echo)
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)


30/24 Calorie Assault Bike (26/20 Echo)
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)

* Echo Bike (85%)

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)

Barney Fife
35/25 Calorie Echo Bike
5 Rounds
5 Medball Power Cleans
5 Burpee


25/15 CalorieEcho Bike
4 Rounds
4 Medball Power Cleans
4 Burpees


15/10 Calorie Echo Bike
3 Rounds
3 Med ball Power Cleans
3 Burpees

+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).

Protein has many functions in the body such as helping move things around the body (e.g., it’s part of cholesterol molecules) and for components of the immune system. In addition to that, most people’s nutrition goals revolve around “leaning out,” “toning up,” or adding “lean mass” — i.e., prioritizing muscle. This means there has to be a certain level of protein in the diet to preserve and/or gain lean mass. Certainly, training and lifting heavy weights will help do that, but you want to be sure the diet has enough protein to maximize those goals.

There is a LOT of information about how much protein to eat. In the bodybuilding community, 1 gram of protein per pound of bodyweight (g P/lb bw) or higher is a common metric (2.2g P/kg bw). Often in the functional fitness space, numbers may be closer to 0.8-0.9 g P/lb bw (1.8-2.0g P/kg bw). However, 0.7g P/lb bw (1.5g P/ kg bw) was chosen for this challenge for a couple of reasons: 1) people can scale up as necessary; 2) it’s better to be consistent at a slightly lower number than to be wildly inconsistent with a higher number.

Particularly if one is trying to lose weight (i.e., eating in a caloric deficit), the protein multiplier increases to prevent muscle loss. This is often why you see a higher multiplier from macro calculators or coaches as the overwhelming percentage of people want to “lean out”.

The RDA for protein is SO much lower than most recommendations in the fitness space including the level used in this Lazy Macros Challenge. Why? What level “should” you target?
The paper referenced in the video is here

While you can eat anything on this challenge, these items do NOT count towards your 800 grams:
-Dried fruits or veggies
-Nuts and seeds (including peanuts, which are a legume. All other legumes count)
-Grains (like quinoa or rice)
-Any premade store-bought item where you can’t weigh the fruits and veggies separately from water, oil, or sugar (e.g., hummus, store-made smoothies, soups, marinara sauces, and some salsas)
-Commercially fried ANYTHING

CrossFit Lynchburg

Author CrossFit Lynchburg

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