Weekly Breakdown 8/22/22

Protein … Duh! This might seem obvious, but when it comes to nutrition advice for building and maintaining muscle, protein is key. We’ve all heard this before, but protein is the building block for lean muscle mass. Simply put, if you’re not getting enough protein in your diet, you aren’t going to #GetBig.

The problem is that a lot of people still aren’t getting enough protein in their diets, meaning they are leaving valuable gains on the table and negatively impacting their recovery.Remember, eating enough protein and regularly doing strength training is not going to make you bulky. Even if your goal is to burn off excess body fat and change the composition of your body to look leaner, building muscle is critical.


Mon: Workout: Wall balls, Sit-Ups, Row, Pull-Ups, Overhead Squats
Tues: Workout: Deadlifts, Bar Facing Up-Downs, Box Jump Overs
Wed: Workout: Run, DB Farmers Lunges, Handstand Push-Ups
Thurs: Workout: Row, Mountain Climbers, Ring Rows
Fri: Strength: Power Clean, Hang Power Clean, Split Jerk, Workout: Clean & Jerk, Burpees Over the Bar
Sat: Workout: Double Unders, Hand Release Push-Ups, Front Squats
Sun: Workout: Sumo Deadlift High Pulls, Toes to Bar, Russian KB Swings, Bike


30 Rounds for Time:

5 Wall Balls

3 Handstand Push-Up

1 Power Clean (65% of max)

Scaling Options:

  • To scale this workout, try 20 rounds instead of 30
  • Scale the weight on the power clean

Advice from our coaches:

Use the transition from different movements as your rest. Perform your workout near a corner. Since you have to use one wall for handstand push-ups and another for wall-ball shots, it makes perfect sense to find a corner to make your transitions quicker.


Former Members: Thinking about returning to CFML? Check your inbox and texts for a special offer this September. Check here


Ardmore move date now September 30th! Good news! We’ll now be training in our physical location at 10 E Athens Avenue until the end of September.


CrossFit Mainline’s youth program is sponsoring Bring a Friend Month for September! If the friend joins for at least 2 months, then the youth member gets a free month in October or November.  This is a great time to bring friends as school is getting ready to start.



10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar

Advice from our coaches:

  1. Take your time setting up for the clean and jerk. A failed attempt will cost you time. Take a deep breath, set up correctly, and execute. Use this time to catch your breath.
  2. Move quickly on the burpees so that you can get back to the barbell.

Shout out to all the CrossFit Main Line parents whose children left for college this week! You are doing a wonderful job and we’re looking forward to seeing you more in our classes! Great job parents.


Retail Spotlight! Have you checked out our beverages lately? We have Kill Cliff drinks available!

Kill Cliff contains Taurine and Ginseng Root Powder to help reduce physiological stress caused by working out. Taurine prevents oxidative stress induced by exercise and Ginseng Root Powder is an all-natural adaptogen (a product that increases the body’s resistance to stress). Hard training and work outs put a lot of stress on your body, and Kill Cliff helps your body recover from that stress easier.

Stuff your coach is reading, hearing, watching, using or buying

How to Fix Your Split Jerk
If you miss a split jerk, are you losing it in front of you? A super common problem, but easily addressed with this drill from Burgener Strength. Their jerk primer will have you dropping under the bar with nice locked arms in no time.

Warm Up Your Shoulders Properly
Aches and pains in your shoulders? That probably means you’re not warming up properly. Making sure your shoulders are prepped and warm is super important, especially during a heavy day. Follow these exercises to ensure you are ready to hit a heavy push press.

Pre-Order the New Top TYR Shoes
We all left the Games wondering…where do I get those shoes all the elite athletes are wearing? TYR made their mark at the Games with countless elite athletes wearing their Limited Edition CXT-1 Trainers. Want to be the first to get your hands a pair? Pre-order is on now.

A Free WHOOP Strap 4.0 and Extra Month’s Membership
Games get your blood pumping? Get a handle on your body’s data and receive personalized feedback on your recovery, strain, and sleep. Morning Chalk Up readers can get a free strap and an extra month’s membership when you sign up at the link below.