April 3, 2025

CROSSFIT TOTAL X5

5 rep max back squat

5 rep max shoulder press

5 rep max deadlift

Post max loads for individual lifts and total combined load to comments.

Spend roughly 10 minutes on general warm-up, and 15 minutes on each movement.

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Almond Butter Chia Pudding

Ingredients:

• 2 tablespoons chia seeds

• 1 cup unsweetened almond milk

• 2 tablespoons almond butter (unsweetened, no added sugar)

• 1/4 teaspoon vanilla extract

• 2 tablespoons unsweetened shredded coconut (optional, for texture)

• A pinch of salt

Instructions:

1. Mix the Base: In a small bowl or jar, combine the chia seeds, almond milk, almond butter, vanilla extract, and a pinch of salt. Stir thoroughly to ensure the almond butter is fully blended and the chia seeds are evenly distributed.

2. Let It Set: Cover and refrigerate for at least 2 hours, or overnight for the best texture. The chia seeds will absorb the liquid and thicken into a pudding-like consistency.

3. Stir and Adjust: Once set, stir well. If it’s too thick, add a small splash of almond milk to adjust the consistency to your liking.

4. Top and Serve: Sprinkle the shredded coconut on top (if using) and serve cold. You can also add a few crushed almonds or an extra drizzle of almond butter for added richness.

   
   

Nutrition (per serving, approx.):

• Calories: 320

• Fat: 28g

• Protein: 8g

• Total Carbs: 12g

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Zoë Harcombe, Ph.D., is an independent author, researcher, and speaker in the fields of diet, health, and nutrition. Over the years, research for her books and speaking engagements has made her an expert in the corruption and error plaguing the health sciences — a dire situation that she, like CrossFit Founder Greg Glassman, refers to as “The Mess.”

(From CrossFit YouTube)