6 am-1 pm: 2 cups black coffee with a tablespoon of grass-fed butter and a teaspoon of coconut oil. 

1 pm lunch: lettuce with can of tuna & balsamic vinegar and 3 eggs. 

330 pm snack: handful of peanuts and green apple 

630/7 pm dinner: chicken and spinach or sausage and peppers 

8:00 pm snack: cheese stick or Greek yogurt or tablespoon of almond butter


Whats do you eat/drink pre-workout?

Warm-Up 14

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

Metcon (Time)

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Power Cleans (135/95 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters


CrossFit Journal: The Performance-Based Lifestyle Resource