8 Knees to Elbows
10 Hip Extensions
4 rounds no time

Partner WOD
6 tire flips – alternating
150ft. log/stone/keg carry while partner holds a plank
12 tire overs
AMRAP 15 min.
Notes: tire over is like a box over, jump up and get over

Pec smash in the rack pins 1 min.
15 pass through  
3 rounds


Have you ever wondered how much difference it would make if you really gave a solid nutrition plan a try?  Here are Dave’s words:

During this past summer, I started to notice that my results seemed to have plateaued.  I maintain a log of my workouts each day and was not seeing the regular improvement to which I had become accustomed.  In fact, I felt that I had become less efficient with some of my movements, such as burpees.  In general I felt stronger, but I became concerned about my metabolic conditioning.  Despite training five days per week and even adding in some supplementary strength training and Olympic lifting, I did not feel like I was reaching my potential.  Simply put, something just seemed wrong.


Several people at Utility had told me about the RP diet (http://renaissanceperiodization.com).  I saw the tremendous results that they were getting, so I decided to experiment and attempt to quantify the impact of diet on my performance.  Briefly, based upon one’s gender and weight, and one’s desire to either lose weight or gain muscle mass, the diet template tells you the exact quantity of protein, fat, and carbohydrates you should be eating at specific times of the day in relation to your workout.  It definitely requires discipline, time, and planning to follow this program, but I believe the results make it worth the investment.  I can also say with complete confidence that I have never eaten as many servings of vegetables as I have in the last three months.  There are many diet programs available, but this one worked well for me.


I started the “cutting” program on August 1.  Over the last three months, I have gone from 178 lb to about 172 lb.  I was initially concerned that I would lose some of the gains I had made in terms of strength.  However, during this brief time period, I have been able to increase my personal records in several lifts: strict press from 155 lb to 160 lb; thruster from 175 lb to 185 lb; and squat clean from 205 lb to 210 lb.  These were not huge gains, but I had been stuck at those initial weights for most of the year.  The most noticeable impact has been on my metabolic conditioning.  I am able to handle large volumes of work, and my body weight movements have become much more efficient.  I feel like I have more energy, and muscle fatigue seems to be delayed.  Recent examples have included: new PR for Annie in 5:45; 10 Rounds of 20 air squats and 1 Rope Climb in 7:24; 2 Rounds of Run 1 Mile followed by 15 Squat Clean Thrusters (135 lb) in 20:54.


Overall, I think I am at my optimal weight for the functional movements that CrossFit entails.  I consider it the body mass that my heart and lungs can best supply during times of high metabolic demand, along with the muscle mass required for moving heavier loads.  I did not have a specific weight goal in mind when I started, but it is almost like I found my natural “set point.”  The diet also helps me make sure that I have the right nutrients at the right time.  For example, my workout shake gives me simple sugars and whey protein, which provide for readily available sources of energy during the workout.  The post-workout meal then helps to prevent muscle breakdown and begin the recovery process.  Finally, the frequency of meals and high protein content provide the building blocks necessary for lean muscle mass, as well as more stable blood sugar levels.  At age 44, I know that diet is even more important to me now, than it was ten to fifteen years ago, as I strive to maintain high levels of fitness and wellness.


Sometimes I get a headache thinking about all of the things I need to work on to become a better athlete: strength, Olympic lifting, conditioning, body weight movements, mobility, and now diet.  People at work ask me why I am on a diet.  I used to have this very long explanation until I finally came up with this one: If I am going to train like an elite athlete, then I need to eat like an elite athlete.  Thinking ahead, I know the next thing I need to work on to reach that next level is sleep—if only there were enough time in the day so that I could become an elite sleeper!

7 wall balls
5 push-ups
*5 rounds, not for time *

Bench Press – 15 minutes work to a heavy double

50 man makers

A Man Maker is; with Dumbells in hand, do a push-up, row with one arm, then the other, stand up cleaning the DB, then taking the DB overhead = one rep.

for time


Snatch (power or squat)- 15 minutes working to a heavy single

10 power snatch (light)
10 bar facing burpees
5 muscle-ups
6 min AMRAP
3 min rest
6 min AMRAP -pick up where you left off
*score total rounds and reps

Overhead band distraction


Squat clean thruster

2 rounds
1 mile run
15 squat clean thrusters (moderate) 

Couch stretch 2 min each side


Minute one: 8 Strict T2B
Minute 2: Plank :30 sec
Minute 3: 8 Rower pike ups
4 rounds

Double unders

Trap & smash calves


Back squat 8-6-4-2

Alternating one arm KB snatches (50/35)
10 goblet squats after each set of snatches (same weight as snatches)

3 x 500m row 2min rest between efforts

D.) feet on wall- lax ball to low back

Jenna and Blue Box

Push press 3-3-3
Push jerk 3-3-3

6 hang cleans (light)
8 front rack lunges in place
10 push jerks
12 burpees
5 rounds 

Elevated pigeon pose

Back squat 5-5-5-5

Cindy’s Cousin
5 chest to bar pull-ups
10 ring dips
15 pistols
20min AMRAP

Lax ball shoulder smash
1 minute left
1 minute right
3 rounds