W.O.D. Wednesday 4/24/19


W.O.D. Wednesday 4/24/19


Jennifer Jackson- Form and Fuel Nutrition Coach

“Most people love it- me included! When I started my nutrition journey and really started looking at the balance of macros (fats, proteins and carbs) in certain foods, pizza was super disappointing! Basically it was all carbs and fat with a little bit of protein. So I came up with a way to get my “pizza” fix in a healthy way! Check out my recipes below! You can find more recipes by “liking” Form and Fuel Nutrition and my Instagram @coachjenf2.

The beauty of this is that you can be creative! Add any veggies you want!! The tortilla is like a blank canvas!

Here are the macros for a chicken buffalo pizza at Dominos, 1 slice(thin crust): Protein 14g Carbs 19g Fat 16g

My recipe below for the whole pizza: Protein: 38g Carbs: 20g Fat: 14g”

Top pizza pictured recipe:

  • Ole wrap low carb, high fiber
  • 3 oz Chicken (grilled or rotisserie)
  • Spinach or mixed greens
  • Bell peppers
  • 1/4 c Mozzarella cheese
  • 2 tbsp Sweet baby rays buffalo sauce
  • Bake at 415 degrees for 10 minutes. I use a spray olive oil and spray the bottom of the tortilla then lay on a cookie sheet!
  • For comparison I used the macros for the Dominos Memphis bbq chicken pizza, 1 slice (thin crust) Protein 13g Carbs 22g Fat 14g
  • My recipe below for the whole pizza: Protein 38g Carbs 25g Fat 11g Bottom pizza pictured: Bbq pizza recipe
  • Ole wrap
  • 3 oz pullled pork or chicken
  • Spinach/arugula mix or spinach
  • Shredded carrots
  • Red onions
  • Mozzarella cheese
  • Sugar free bbq sauce
  • Bake at 415 degrees for 10 minutes. Hope this was helpful!
  • #formandfuelnutrition #healthypizza #endulge #makeitfun #nutritioncoaching



“Everyone makes mistakes. Not everyone owns them.”

It’s a common reaction to blame others when something goes wrong.

Yet when we do, even when it may even be the fault of another… we gain nothing. We shirk responsibility, and with that, a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people and moving parts. Even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I do better next time?”

Strength – 15 minutes

Build to Heavy Complex of Power Clean + Push Jerk

  • Athletes will have 15 minutes to build to their heavy power clean and push jerk
  • First 5 Minutes: Very Light
  • Second 5 Minutes: Moderate Weights
  • Last 5 Minutes: Heavy Attempts
  • As coaches, this is our best time to make our cues today
  • It is harder to make good change during the workout because of how fast paced it is

Conditioning WOD – 16 minutes

4 Rounds:
As many rounds + reps as possible in 3 minutes of…
3 Power Cleans 135/95
6 Push-ups
9 Air Squats

*Rest 1 Minute Between Rounds *


  • Designed to be fast-paced three minute intervals
  • The quick change in movements and muscle groups allows athletes to bring more intensity
  • Score is total rounds + reps across the four rounds
  • Looking to get at least 3+ rounds with each interval


  • Choose a barbell weight you can cycle for 10-15 reps when fresh
  • If you’re on the fence, go lighter so you can touch-and-go these


  • Push-ups are ideally completed unbroken, with no more than one break per set
  • Modifying the number of variation can help you get more out of each round

crew the Feet
Although the air squat is the easiest and simplest of the three movements today, we don’t want to turn off for these 9 reps. Athletes can think about screwing their feet into the floor. This recruits more muscle and keeps the knees tracking in the direction we want them to.

Screw the Hands
The push-up is essentially a hand squat. We can think about now screwing the hands into the floor instead of the feet here. It essentially accomplishes the same thing as the squat. The torque from screwing the hands into he floor enables athletes to get more muscle of the upper body involved in the press off the floor and allows the elbows to track at 45 degrees off the body. This “screwing” action happens on both the way down and the way up.

Movement Substitutions
Reduce Reps
Push-ups to Box or Bench
Knee Push-ups

Fast Elbows
Our sole focus on the power clean is being lightning fast with the elbows. One way we can get our elbows in front of the bar quicker is to loosen the grip after we “jump”. If we have a death-grip on the barbell, the elbows will have a hard time getting around fast enough. If we jump hard and then “let go” of the barbell, the elbows can fly up quickly to get the bar on the shoulders. This hits the standard of elbows in front of the bar, saves the grip and collar bones, and makes for better looking reps. We’ll use the muscle clean to emphasize a hard jump and fast elbows.


  • Have a goal for each 3-minute round to help you stay on track
    • 3 Rounds: 1 Round Every Minute
    • 4 Rounds: 1 Round Every :45
    • 5 Rounds: 1 Round Every :36
    • 6 Rounds: 1 Round Every :30


  • Easiest movement of the three
  • Move steadily and use these 9 reps to reload for the power cleans


  • Shoot for 1-2 quick sets
  • These reps can add up over the 12 minutes of work
  • If on the fence, go with 3-3 from the beginning


  • Try to string these together, ideally unbroken
  • If you have to think about picking it up once fatigued or in the later rounds, go with quick singles
  • Slow down the air squats to go bigger here