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#8 For time: 10-9-8-7-6-5-4-3-2-1 Push-ups, with a 100 meter sprint between sets #9 For Time: Run 1 mile Spend a total of 5 minutes in a hollow hold Run 1 mile #10 For time, for 200m: 1 burpee + 1 broad jump + 5 air squats As always, if you get stuck on a movement or need to modify, there aint no shame in the scaling game.

My favorite part about CrossFit is when people support other people - just cool to see someone doing extra burpees to help a fellow friend along in a particularly ass-kicking workout.

Amish Oatmeal Serving size: 34 cup or 1 square | Number of servings: 10 Nutrition facts per serving: Calories - 140 | Fat - 6g | Carbs - 17g | Protein - 6g Prep time: 5m | Cook time: 25m Ingredients: 1 cup old fashioned oats 1 cup instant oats 3 tbsp light nectar agave, honey, or maple syrup 23 cup milk of your choice 3 tbsp grass-fed butter 1 cup egg whites 1 egg 12 tsp salt 2 tsp vanilla extract Optional toppings to taste: Dried berries Nuts and seeds Nut butter Shredded coconut Literally anything that sounds good Instructions: Preheat oven to 350 degrees and coat 13x9 pan with coconut oil Combine all ingredients in a large mixing bowl, mix well Pour mixed ingredients into pan, spread evenly into one layer edge-to-edge Bake for 25-30 minutes or until edges are golden brown Let cool, cut into 8-10 squares and store in an airtight container in the fridge for up to 7

I hear this all the time: I wanna eat clean and set myself up for success, but Im just so tired and hungry when I get home from work so I just grab whatevers the easiest… which is usually cereal or chips.

Not all carbs come from white foods And today in shocking news: sugar, pasta, rice, breads, and white potatoes arent the only sources from which you can eat carbs.

Movements like rowing, the assault bike, wall balls, box jumps, deadlifts, or fast barbell cycling from a hang position are just some of the movements that make tall people feel like Mat Fraser -- even for a second.