monday, april 27
A.
6 sets:
1 tempo pause front squat (32X1) + 1 front squat no tempo or pause
B.
For time:
100 DUs
15 front squats (165/115, Rx+185/125)
100 DUs
40 Russian KBS (70/53)
75 DUs
15 front squats
100 DUs
friday, april 24
A.
5 sets:
2 segmented snatch deadlifts + 1 hang snatch
B.
6 rounds for time:
12 overhead lunge steps (95/65)
9 CTB pull-ups
6 power snatch (95/65)
thursday, april 23
A.
Incline bench press 6-6-5-5-5
B.
18 min amrap:
8/side single arm DB hang clean & jerk (50/35, Rx+ 65/45)
10 TTB
300m run
wednesday, april 22
A.
4 sets:
2 power cleans + 1 clean (~60% of max clean)
B.
3 sets:
clean deadlift x 3-5 reps (~90% of max clean)
C.
9 min amrap:
1-2-3-4-5-6… squat clean (135/95, Rx+ 165/115))
2-4-6-8-10-12-…bar facing burpees
… etc. adding 1 rep to the squat cleans and 2 reps to the bar facing burpees, each round
tuesday, april 21
A.
strict pull ups 5 sets of 5-6 reps (weighted if possible)
B.
20 min amrap:
3 CTB pull-ups
6 push press (95/65, Rx+ 115/75)
9 push ups (Rx+ deficit - hands on plates or DBs)
12 air squats
15/12 cal row or ski or echo bike
monday, april 20
A.
6 sets:
2 reps tempo pause front squat (32X1)
B.
for time:
20-16-12-8 deadlifts (155/105)
10-8-6-4 burpee box jumps
20-16-12-8 front rack lunges (155/105)
10-8-6-4 burpee box jumps
thursday, april 16
A.
Incline bench press 8-6-6-6
B.
18 min amrap:
9 push press (115/75, Rx+ 135/95)
9 burpee box jumps
300m run
friday, april 17
A.
snatch skills & drills
B.
for time:
100-80-60-40-20 DUs
20-16-12-8-4 alternating single arm devils press (50/35)
wednesday, april 15
A.
power clean skills & drills
B.
4 sets, one set every 4 mins, each set for time:
300/250m row (Rx+ 375/300m row)
12 power cleans (155/105)
friday, april 10
A.
snatch skills & drills
B.
12 min amrap:
9 box jumps
9 OHS (95/65)
6 burpees over the bar
9 box jumps
9 thrusters (95/65)
6 burpees over the bar
thursday, april 9
A.
Incline bench press 10-8-8-8
B.
3x10 DB flat bench press
C.
1) 6 sets of 20s on/20s off echo bike
45s rest
2) 6 sets of 20s on/20s off push ups
45s rest
3) 6 sets of 20s on/20s off push press (75/55, Rx+ 95/65)
45s rest
4) 6 sets of 20s on/20s off CTB pull-ups
for max reps
wednesday, april 8
A.
1RM clean
B.
4 sets:
3 mins to complete:
18/15 cal row
12 power cleans (155/105, Rx+ 185-225/125-155)
max reps DUs
90s rest between sets
score = total DUs
tuesday, april 7
A.
5x3 front squat (32X1)
B.
for time:
50 WBS
20 alternating single arm devils press (50/35)
800m run
20 alternating single arm devils press (50/35)
50 WBS
Muscle: an effective Glucose Sink (and Why It Matters More Than You Think)
When most people think about muscle, they think aesthetics…looking toned, strong, or athletic. But one of the most powerful benefits of building muscle has nothing to do with appearance. It’s metabolic.
Your muscles act like a glucose sink—a place where sugar in your bloodstream can be stored and used. And this has major implications for your energy, fat loss, and long-term health.
What Does “Glucose Sink” Mean?
After you eat, especially carbohydrates, your blood sugar rises. Your body releases insulin to help move that glucose out of your bloodstream and into your cells. One of the primary destinations? Your muscle tissue.
The more muscle you have—and the more you use it—the better your body becomes at clearing glucose from your blood and storing it as glycogen (fuel) inside your muscles.
Think of muscle as a sponge. A bigger, more active sponge can soak up more glucose quickly and efficiently.
Why This Is So Good for You
Better Blood Sugar Control When your muscles readily absorb glucose, your blood sugar stays more stable. This means fewer spikes and crashes, which translates to more consistent energy throughout the day.
Less Fat Storage If your muscles are underused, excess glucose is more likely to be stored as fat. But when you use and grow your muscles, they’re hungry for fuel—so incoming glucose gets stored there instead of in fat cells.
Improved Energy & Less Fatigue Blood sugar swings are a major cause of fatigue, brain fog, and cravings. Having more muscle mass helps regulate glucose so you avoid those highs and lows and feel more steady and energized.
Increased Insulin Sensitivity Regular muscle use makes your body more responsive to insulin. That means you need less of it to do the same job—an important factor in preventing metabolic issues over time.
Why This Matters for Weight Loss
Weight loss isn’t just about calories—it’s about how your body processes and stores energy. If your muscles are acting as an efficient glucose sink:
More calories are directed toward fueling activity and recovery
Less energy is stored as fat
Hunger and cravings are easier to manage
You feel better and have higher energy
In other words, building muscle changes the environment in your body to make fat loss more sustainable.
CrossFit is super effective at helping with this!
CrossFit is uniquely effective at building this “glucose sink” for a few reasons:
Strength Training builds and maintains muscle mass
High-Intensity Work rapidly depletes glycogen, making muscles more receptive to glucose afterward
Functional Movements recruit large muscle groups, increasing overall demand for fuel
Consistency & Variety keep your muscles adapting and metabolically active
After a tough workout, your muscles are primed like an empty tank ready to be filled. When you eat, that glucose is far more likely to be pulled into muscle rather than stored as fat.
The Big Picture: Muscle isn’t just for performance or looks, it’s a powerful metabolic ally. By acting as a glucose sink, it helps regulate blood sugar, stabilize energy, reduce fat storage, and support long-term health. And the best part? You don’t need perfection. You just need to train consistently, challenge your muscles, and give your body a reason to use that “sponge.” That’s where CrossFit shines.
monday, april 6
A.
strict press 3-3-2-2-1-1-1
B.
for time:
3 rounds:
9 push press (115/75, Rx+ 135/95)
15 TTB
2 rounds of
12 push press
12 CTB pull-ups
1 round of
15 push press
9 BMUs
friday, april 3
A.
snatch skills & drills
B.
for time:
7-5-3-1
power snatch (185/125)
burpee box jump overs
C&J (185/125)
burpee box jump overs
thursday, april 2
A.
Incline bench press 10-10-8
B.
3x10 DB flat bench press
C.
15 mins of “Nate”
2 ring MUs
4 HSPUs
8 KBS (70/53)
scaled
5 CTB pull-ups
4 pike push-ups or DB shoulder press x6
8 kettlebell swings (53/35)
Wednesday, april 1
A.
front squat (32X1) 4-4-3-3-3
B.
12 min amrap:
6 front rack lunges (155/105)
6 burpees over the bar
12 box jumps
monday, march 30
A.
8x2 strict press
B.
4 sets, one set every 4 minutes, each set for time:
8 hang power C&J (135/95) Rx+ hang power snatch
300m run
friday, march 27
A.
5-6 sets:
2 segmented snatch deadlifts + 1 hang snatch high pull + 1 hang power snatch
B.
12 min amrap:
3-6-9-12-15-18…and so on
power snatch (95/65)
overhead squat
cal row