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I want to thank everyone for all your effort and patience over the last 6 weeks while we were experimenting with the programming a little.  There’s been a lot of squatting, and I’m pretty sure that all of you are sick of hearing  ” Hips meet the bar “.  This was an effort to help develop a stronger squat and move more efficiently with the olympic lifts.  I think that we accomplished this and hopefully you feel more confident in your abilities.  The program now will start to take a major shift as we focus on the CrossFit Open.  For all open competitors next week will be the start of the 3rd and final phase which will include 3 parts. 


Shrimp over spinach, sweet potato with grassfed butter and cinnamon, Coconut milk.

Protein: Too Much Of A Good Thing?

As athletes, we are constantly bombarded with the mantra “eat your protein!”…we go out of our way to ensure adequate intake, both preWO and PWO, to the tune of 1g/lb BW, as a generalization.  But can too much affect our performance?  Yes, and here’s a couple of reasons why:

  1. Carbohydrate Displacement.  Protein has a very high satiety index, and if we overfeed protein, we won’t be refueling with more efficient fuel sources, like starchy carbohydrates.
  2. Increased ammonia:  This is a byproduct of protein digestion, and through various mechanisms, both central and peripheral, can induce fatigue and decreased performance. 

So does this mean we eat low protein?  No—it’s still essential for performance and recovery.  Just ensure you have the right fuel mix of all three macros: Pro, Carb, Fat

Resource:  OPT


6 Minutes to build to a 1RM Thruster.


12 Minute Amrap.

30 Double Unders

15 Thrusters #75 #55


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