7 handstand push-ups
Rest as needed
5 sets max ring dips or bar/bench/box dips
5 thrusters (95/75 lb.)
Bottom-up front squat: 3-2-1-1-1-1-1
Clean and jerk – 1-1-1-1-1 @ no more than 85% 1Rm
Start in the rack with the pins set so you can be at the bottom of a deep front squat with your torso in a great position. Stand up! For the triples and doubles: gently lower the bar to rest on the pins for a second, but stay tight. Do not relax with the bar resting on the pins. No crashing – lower under control at all times.
5 4-minute stations (1 minute between stations)
1. 8 wall-ball shots + 8 push-ups
2. Rowing – Max meters
3. 8 kettlebell swings + 8 box jumps
4. 8 pull-ups + 8 toes-to-bars
Back when we did this in 2011, it was more of an experiment. The gym had only been open for a few months, and we hadn’t run a challenge before. We didn’t know what to expect. When we saw what happened to people through a little education combined with simple, self-directed diet changes, we were shocked.
Over the past two years, we’ve learned that Greg Glassman’s words are true: if you are training hard without addressing your diet, you are rowing with only one oar in the water. Every athlete at our gym who has changed his or her diet for the better has seen dramatic improvement—even those who were already performing at a high level.
Diet, quite simply, is essential to performance, and we hope you learn that in the next weeks.
It’s important to note that we do not prescribe any diet or eating philosophy. We are not dietitians, and we will always direct you to experts in that field if you want to obtain a specific diet prescription.
You are a one-of-a-kind machine, and you need to find the fuel that works for you. Doing so will bring about significant changes—perhaps not right away, but they will come if you stick to the plan and continue to evaluate and adjust your approach.
What we do prescribe is a cycle of research, experimentation, evaluation and implementation:
Research different diets and eating strategies and consult experts when appropriate.
Experiment with food as it affects your unique body and physiology.
Evaluate the results: did performance improve? Why or why not?
Implement the aspects that were successful and discard those that were not.
Start the cycle again.
The basis of Eat Less Crap is simplicity: it does not take a dietitian to see that certain foods or behaviours are less than ideal. All it takes is some objectivity and honesty. Doughnuts bad. Vegetables good. Binge drinking bad. And so on.
And you, of course, can tell how food affects your body and what it does for your performance. We encourage you to do some research over the next weeks and learn more about how to fuel yourself.
With no endorsements, we will often give you things to research and consider.
In this installment, take a look at the Zone Diet. Some says it works, some say it doesn’t. Top athletes such as Matt Chan are very strict with the Zone. Others are not.
Here are resources to consider:
Here’s another look at it by our friend and fellow metalhead Jeff Barnett of CrossFit Impulse: The Zone Diet Explained
And here’s some criticism of the Zone: The Zone Gets Mixed Reviews
And some more: What’s Wrong With the Zone Diet?
Deadlift 5 reps
Sumo deadlifts 10-10-10
Russian kettlebell swings 20-20-20