This week we’ll do the WWW (Weekend Warrior Workshop) second, so that people can stay back and ask questions if required. It seems like that’ll be the best idea. So heres the schedule for WW this week:

Friday – 1700-1800 (Workshop @ 1800-1830)
Saturday – 0730-0830 (Workshop @ 0830-0900)

The WWW will be about figuring out what your own personal macronutrient breakdown should be and getting you introduced to My Fitness Pal.

What to bring?
– iPad/smartphone with the My Fitness Pal app pre intalled prior to coming to the WWW
– Personal goals (do you want/need to lose fat/weight or gain muscle/strength or are you at an optimal leanness and bodyweight currently?)
– Pen and paper

This will be an incredibly awesome workshop and I’m very excited to take it. I’ve loved sharing some practical knowledge with you guys over the last few weeks. Friday and Saturday’s have really seen some knowledge bombs dropped on you guys – hopefully those of you who have come are putting that knowledge to use 🙂

Here’s our WW Workout (I suppose that’s WWW too isn’t it?) 🙂

A. AMRAP 10min
– Shoulder to Overhead x 5 @ m.52.5kg,f.35kg
– Deadlift x 10 @ m.52.5kg,f.35kg
– Box Jumps x 15 @ m.24″,f.20″

Each athlete will have a judge/rep counter to simulate a CrossFit Games Open workout, which we are preparing for 🙂

B. AMRAP 7min 
– Pushups x 5
– Abmat situps x 8
– Air squats x 11

We’ll all do this one together 🙂