Thursday 130314

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, 115# (75#)
10 Deadlift, 115# (75#)
15 Box jumps, 24″ (20″)

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open and  BTWB.

Aaron getting mentally prepared for 13.2

From the duh I already know that file, but it’s always good to freshen up on things I know, here’s some research that shows that a high protein low carb breakfast is the key to losing fat and keeping it off as well as producing a better training performance.

Research from a study in Italy showed that you can lose fat and keep it off by consuming a high protein low carb breakfast rather than skipping the meal altogether or opting for a high carb breakfast instead.  In addition, having breakfast before you workout, I know this may be hard for the 5:30 am crowd, allows you to burn more fat and achieve a greater post workout calorie burn.

The study in Italy found that the athletes that ate breakfast before running for 38 minutes at 65% of their full capacity, burned more fat than the group that did not eat.  The group that consumed breakfast before working out also had a higher post exercise oxygen consumption level which correlates to more calories burned in the 24 hour recovery period.

The key takeaway is that eating breakfast before a workout is optimal for losing body fat and and burning calories throughout the course of the day.  Make sure to consume high protein and healthy fats for optimum fat loss and performance.

Check out the full article here as well as the reference for the study.  

As you may have already noticed yesterday, our SECOND shower room is all freshly finished and ready for you to clean your dirty selves up after you WOD with us.  So please be respectful of your fellow athletes as you coordinate turns.  Also, this means another spot to change clothes, so please use the shower rooms first in the evenings so everyone can get their bathroom time before the WOD begins.


  1. Sarah Lev :

    I.LOVE.BOX. JUMPS!!!!!!!

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