Tired of oatmeal and egg whites? Make them a pancake! Depending on the amount of blocks you need you can adjust as necessary. For a 2 block  meal:  4 egg white 1/3 c   Old Fashion Oatmeal Cinnamon( to taste) 1 tsp Vanilla 1 tsp Baking Powder Mixed ingredients together in blender. Pour in frying pan(sprayed with no stick cooking spray).Cook on med heat, flip when ready. Enjoy. If you want you can  top with  a 1 tsp of almond butter and/or a small amount of sugar free syrup.Read more

CROSSFIT Warm-up Warm-up (No Measure) Dynamic Warm Up Essentials/Performance Metcon Metcon (Time) For Time: 400m Run 40 Sit Ups 300m Run 30 Plate Ground to Overhead 200m Run 20 Burpee Over Stick Jump 300m Run 30 Plate Ground to Overhead 400m Run 40 Sit Ups Competition 3-5 Rds 3-5 rounds not for time – form not fatigue focus – time cap 45 min: 10x kipping HSPU -> 3sec handstand hold -> fast lower (focus on fast eccentric and control) https://vimeo.com/191320060/eeeec6b500 10x bar pull overs https://vimeo.com/181499865/94c1d64ecc * scaling: https://vimeo.com/181499780/2e713fa05b https://vimeo.com/181499761/b777a2bd2d 10x jack knife kipping HSPU https://vimeo.com/191319533/04d9bc6121 10x (20 total reps) alternating toes to rings/ kipping ring pull up 3x (18 total reps) Small amplitude butterfly movement progressively bigger to CTB over 6 swings https://vimeo.com/180988749/4b672ec115 10x butterfly ring dips https://vimeo.com/180772089/1d7b9328b4 Optional if you finish early and feel good accumulate 100 meters handstand walkingRead more