Steph finding her 1 rep max Turkish get-up

Workout of the day
Five rounds for time:
Run 400 m
15 thrusters, two 45 lb dumbbells

Meal Timing: The Fasting Window

Sara box jumping

Back in September 2013 we started running Soldier Saturdays. The objective was to work through the CrossFit Heroes (benchmark workouts) in alphabetical order. We made it to “Ralph” on 23 January 2016. We will pick up where we left off and see how far we can get. There are 196 Hero workouts in all. You can find them listed here. >>> Hero Workouts

Workout of the day
“Randy”
For time:
75 power snatches, 75 lbs (35 kg)

Meal Timing: The Fasting Window

Robby doing barbell Turkish get-ups

Workout of the day
Three rounds for time:
Run 400 m
4 legless rope ascents, 15 ft
12 ring dips

Jenny flips a kettlebell

Workout of the day
Five rounds for time:
9 deadlifts, 120 kg
15 burpees

It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet

Sara climbing rope while Kate does pull-ups

Workout of the day
Max for the day:
Turkish get-up, 1 rep

Carbohydrate-Restricted Diet and Exercise Increase Brain-Derived Neurotrophic Factor and Cognitive Function

Memorial Day Murph Challenge 2020

Workout of the day
Complete as many kettlebell snatches as possible in 10 minutes.

Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016

Bridget deadlifting

Workout of the day
“Murph”
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the mile run. If you’ve got a twenty-pound vest or body armor, wear it.

Inactivity caused by COVID-19 lockdowns risks chronic disease spike

Curtis catching air over bar facing burpees

“Sisson”
Wearing a 20 lb weight vest, complete as many rounds as possible in 20 minutes of:
1 rope ascent, 15 ft
5 burpees
Run 200 m

If you don’t have a rope, sub 5 strict pull-ups for 1 rope ascent.

Laura deadlifting

Complete as many rounds as possible in 15 minutes:
5 right arm clean & presses, 24 kg kettlebell
5 left arm clean & presses, 24 kg kettlebell
9 pull-ups

Bodyweight option.
Complete as many rounds as possible in 20 minutes:
5 pistols, left leg
5 pistols, right leg
5 wall walks
9 pull-ups

A Low-Carbohydrate Survey: Evidence for Sustainable Metabolic Syndrome Reversal