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Workout of the Day

Tuesday, May 21st, 2019

South Landing CrossFit - CrossFit


A1: Push-ups (3xSubmax)

Looking to hit 1-2 reps short of failure on each set. No rest before A2.

A2: Strict Chin-Ups (3xSubmax)

Look to hit 1-2 reps short of failure on this. Rest 2 min after in order to maintain high efforts each set.

Scaling: Partner Assisted Chin Ups Light Banded Chin Ups


B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12: 12 Burpees 9 Single Arm DB Hang Power Snatch/Arm 6 Single Arm DB Push Press/Arm Rest 60 Sec After Each Round

L4: (50, 35) L3: (45, 30) L2: (35, 25) L1: (30, 20) (7 Burpees per round)Today’s metcon should be a hard 80%-85% effort. You will have 60 sec rest after each completed round which will allow for partial recovery. Try to be conscious about breathing on burpees.


C: Single Arm Dumbbell Row (3x25/Side)

Try to use the same dumbbell that you used in the metcon.

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Eating Healthy on a Budget: Part II

Coffee and Toast with Fruits

In my last blog post, I discussed simple musts for saving money on healthy foods (you can read it here). Aside from having a game plan, knowing your prices, and buying in bulk, there are other subtle ways to keep your monthly spending down in a big way. 


Today’s topics involve two underlying principles: balancing priorities and connecting with community.  The same principles apply...

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How to Put Balance Into An Unbalanced Life

Let me give you a scenario. Imagine a life where your training is on point, nutrition game is too strong, work/life balance couldn’t be better, and, of course, you're getting eight hours of sleep a night.


Does that sound familiar?


Now let's reimagine that scenario. Because, if you're like me, it...

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Eating Healthy on a Budget: Part I

Eggs and Avocado Breakfast


A common concern when transitioning to healthy eating is the cost.  Coming to terms with a higher price point for groceries can be extremely daunting, even if you aren’t trying to feed a small army.  As with anything, the process of changing your habits around spending and food is based on your own particular struggles,...

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