Thursday 100429

With a continuously running clock, do one squat and one box jump the first minute, two squats and two box jumps the second minute, three squats and three box jumps the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.  You must alternate between squats and box jumps (24"/20").

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

One Side of the Story

So, you've took the leap and started CrossFitting about 3 months ago (or more).  You made significant gains and your work capacity has increased steadily.  However, you've noticed recently that your output has begun to plateau.  You are consistently making it to the gym 5 days a week and you have solid mechanics, even at threshold power output.  So why the recent plateau or decline in performance?

You guessed it – you're only addressing one side of the story.  The foundation of fitness lies in the fuel you burn as energy.  Bad fuel, poor performance – good fuel, better performance.  So here's are a few suggestions that can get you moving in the right direction.  First, eat a post-workout meal (PWO) within 30 minutes of completion.  This doesn't need to be some fancy magical drink that you shake up.  Rather, a simple meal of high quality protein, carbohydrates, and a little fat.  Here's an example: 3oz of chicken breast, a 1lb container of strawberries, and 9 almonds.  Simple, tasty, and easy to throw in a bag for transport.

Next, eat a quality source of protein and nuts at breakfast.  Eggs work great, but how many? Guys should eat 4 whole eggs and girls should have 3.  If time is an issue, scramble the eggs in a microwave safe bowl and microwave them on high for 1:30.  Grab a big handful of nuts and run out the door toting a massive cup of coffee.  

Lastly, eat a small snack before you go to bed.  Go to bed with a little fuel in your belly to get you through the night.  Maybe a glass of whole milk (two for guys).  Or, if your belly is friendly to lactose, how about reheating some protein from dinner and have a little fat too.

Get started with these couple of tips and show up to our Nutrition Workshop on Sunday May 9th at 1:30pm.  The Nutrition Workshop is great for both beginners and advanced athletes. As always, the Nutrition Workshop is open to the public and free of charge – so don't delay – mark it on your calendar!


  1. derek :


  2. Nat Ridder :

    Ummmmm, I think I might need to work on the whole ‘lockout the the elbows” thing. By the the way, if I new the video was going to be posted I would def. have taken off my shirt before hand. Matt- “Your killing my game.”

  3. Amanda! The leg muscles! Badass!
    Way to go everyone 🙂

  4. Greg B. :

    Great job you all look exhausted but satisfied at the end of that race.

  5. Hey Matt and Co.
    We haven’t met but you helped some friends of mine from the Volunteers of America community center in Lewellen, NE at a cert in Denver and I wanted to thank you. That part of Nebraska is where I am from and though in South Carolina now (running my affiliate, CrossFit Discovery, full time), it was a passion of mine to get the seed of CF planted in rural NE.
    Also really liked your post on nutrition deficit plateaus (a good variation on the Nicole Carroll failure to thrive speech) and wanted permission to use it on my site (with credit, of course)
    Peace and good luck this weekend,
    Robert VanNewkirk
    Charleston, SC

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