Workout and Meal of the Week

This will be a new blog series that we’ll be starting that will feature one workout and one meal each week that we would like people to try at home. The workouts will be with minimal equipment so they’ll be easy to do at home.


Week 1 Workout:


5 rounds

800m run

25 burpees

For Time


This is a simple couplet that will challenge your cardio respiratory endurance and stamina. This is a great place to start if you’re just beginning to do CrossFit. The base of an athlete is his/her nutrition followed by their level of conditioning. This workout will test just that. This workout is designed to take roughly 40 minutes but should not exceed that. If you cannot run half a mile in 4 and a ½ minutes or less, you should scale the run down to 400 meters. The burpee is a bodyweight exercise in which you will drop your whole body down to the floor and then simply stand back up. You can do this anyway you choose but the most efficient way would be to pop off the ground and jump both feet forward simultaneously. If you’ve never done a burpee I would strongly recommend scaling the number of reps to only 15 per round. Once you finish all 5 rounds make note of your time, the goal is to complete the workout as fast as you can.


Week 1 Meal:


4 oz of steak, 158g of an apple, 246g of golden beets, some purple cabbage, and 12g of cashews.


This is our prescription for daily intake of foods. A balance across all 3 macronutrients. The CrossFit prescription of meats and vegetables, nuts and seeds, some fruit, little starch and no sugar is something we take to heart. You can never go wrong eating meat and vegetables. There is more bang for your health buck there than anywhere else. I know vegetables aren’t particularly tasty but there’s way of seasoning them that can make them palatable. You also have to take into consideration the fact that the receptors in your taste buds are probably dulled. When you constantly over stimulate them with highly sugary or salty foods the receptors that would normally recognize sweetness in vegetables or fruits are incapable of it. The receptors have been burnt out. This meal is exactly 36g of carbohydrates, 28g of protein, and 12g of fat. This sort of balance throughout the day would account to provide us with exactly 40% of our caloric intake coming from carbohydrates, 30% from protein and the final 30% from fat.