Workouts, Events, News & More
Programming Breakdown 4/22 – 4/28
Strength: Back Squat 1RM – Last tested on 1/14
Metcon: Lower Accessory Piece
Strength: Upper Hypertrophy work (push/pull)
Metcon: Gymnastics Skill EMOM
Partner Long-duration Metcon
Dynamic Effort Lower: Week 2 of Power Clean & RFESS (2-week cycle)
Metcon: Week 2 of High-threshold anaerobic work
Strength: Floor Press 1RM – last tested on 9/21
Metcon: “Heart Breaker” – new high-threshold couplet
Stay tuned for all videos posted to the Facebook group.
Some things to look forward to for April:
– Murph prep (local fatigue + aerobic power)
– “Strict” April
– New guidelines for sets and reps
– New guidelines for Max Effort Work
– 3 New Benchmarks
New programming guidelines here.
Weekly content review:
WAG BRAG || Maybe you noticed during the CrossFit Open but have you seen Doug Stuart crushing it in the gym lately? Doug joined Team WAG about 10 weeks ago and his transformation is pretty darn impressive, even when still traveling a bunch for work. Check out Doug’s testimonial below and contact Merrilee@crossfitmainline if you too want to be like Doug or have questions about tracking macros 😊 Great work, Doug, just in time for beach season !! 💪🏻
I started WAG two months ago to lose some weight and learn more about nutrition. I’ve hit my weight loss goal (down 12 pounds!) and I’m still learning more about nutrition than I thought possible in week 10 of tracking. What I didn’t fully appreciate was how much faster, stronger, and confident I could be with more knowledge and control of my diet.
The progress I’m seeing in the gym thanks to a foundation of smarter nutrition is beyond anything I had ever expected. It’s exciting to think about new PRs and skills that I didn’t imagine were possible before WAG (2019 could be the year of the muscle up!).
Having nutritional coaching and guidance from Merrilee has been the best part of the program. She has so much knowledge and advice to impart and was always willing to help find solutions to my biggest dietary challenges.
Best of all, Merrilee was realistic and compassionate in reminding me that bad days happen, indulgences are fine (just plan for them when you can), and that your goals are realized when you’re committed to making as many days as successful as possible.
I’m thrilled with the results I’ve experienced and recommend WAG whole-heartedly.
Nutrition Tips 4/22 – 4/28
EAT || Wake Me Up Coffee Smoothie
This wake me up coffee smoothie has everything you need for a complete breakfast: whole grains, fruit, caffeine, and a dollop of protein if you’re feeling it. (You should always be feeling it.)
TEAM WAG || Are you ready to experience the benefits of one-on-one nutrition coaching, right from our Box. With accountability and support from your coach, you’ll learn what foods fuel you to be your best — inside and outside of the gym.
But, better hustle — we only have 5 spots available right now. Email Merrilee@crossfitbda.com to learn more.