In Part 1 of this five-part series, CrossFit Training Seminar Staff member Dave Lipson discusses the role nutrition plays in fitness. Lipson references the pyramid shown in CrossFit Founder Greg Glassman's "What is Fitness?" in which nutrition is the base.

Courtesy of CrossFit

WOD 03.15.17

Have you gone in to a room and forgotten why?

Warm-Up 6

Dynamic Warmup (coach's choice)

+

3 sets:
10,8,6 Cal Row
10,8,6 Pushups

Deadlift 

1) Deadlift: 10 Reps Every 2:00 X 3 Sets
Warm-up as needed. Start at 60% of your 1RM. Build as heavy as deemed fit.

Box Jumps 

2) Box Jumps: 8 Reps Every 2:00 X 3 Sets
This should be done as a continuation of your Deadlifts. The focus here is jumping ability not speed. Jump up, step down, and reset between each rep. Work on as high of a box is comfortable.

Metcon (AMRAP - Rounds and Reps)

3) 10 Minute AMRAP:
15 Wall Balls
12 Deadlifts 95/65
9 Pull-Ups

Rx+: WB- 30/20 & DL-155/135
Rx: WB- 20/14 & DL-95/65

Scale:
WB 14/8
Kettlebell Hang High-Pulls 53/35
Ring Rows

Metcon (No Measure)

Extra Work (optional):
4) Single Arm Kettlebell Overhead Carry: 400m
Switch every 100m. Pick a load that allows you to go unbroken the first 100m in each arm.

Out of Town WOD

FOR TIME: 250 JUMPING JACKS

5 ROUNDS: 30 SECOND HANDSTAND AGAINST A WALL, FOLLOWED BY A 30 SECOND STATIC HOLD AT THE BOTTOM OF THE SQUAT

FOR TIME: 50 WALKING LUNGES 800M RUN 50 WALKING LUNGES

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