Newsletter #14
Week of 10–16 August 2026
Final Week
Hey Peak Project family,
This is it, the final week of Winter Warriors. Six weeks of showing up, and it wraps up Sunday. If you've been chasing a class count or just trying to keep a streak alive, this is the week to empty the tank.
Programming matches the occasion. Front squats and a shoulder ladder Monday, a sprint on the bike and rig Tuesday, a long grind Wednesday, a heavy back squat Thursday, and Friday's Pain Cave is a six-set repeatability test on the row, rope and barbell. Saturday's Committed Club session is something a little different this week, details below.
— The Peak Project Coaches
Six Sets,
Same Pace
Monday builds through 4 sets of front squats before a shoulder-testing ladder of single-arm dumbbell thrusters and push-ups. Tuesday is a genuine sprint, power snatch doubles first, then two all-out efforts on the bike and pull-up rig. Wednesday is a 10-round grind of running, kettlebell swings and box jumps, with a jump rope skill block to open. Thursday is a heavy back squat building to a single, paired with lunges and sit-ups as extra volume, not another beat down. Friday is the standout, six sets of rowing, double unders and clean and jerks, every set meant to look the same. Sunday closes the week with a double dumbbell carry skill session into a long grind of burpees to bar and 100-foot carries.
| Level | Modification |
|---|---|
| RX+ | 250/225m Row · 50 Double Unders · 5 Clean and Jerks (85/57.5kg) |
| Intermediate | 250/225m Row · 35 Double Unders · 5 Clean and Jerks (70/47.5kg) |
| Beginner | 200/175m Row · 35 Single Unders · 5 DB Clean and Push Press (light) |
Legs &
Grip, Both Ways
Front squats Monday, a heavy back squat Thursday, kettlebell swings and box jumps Wednesday, and carries Sunday, your legs are working all week. Layer on the jump rope, pull-ups and rowing and your grip is right there with them. It's a legitimate two-front week.
Nothing fancy needed, just consistency. A few minutes on the legs and forearms each day will keep you moving well right through to Sunday's carry work.
Cholesterol,
Villain or Vital?
CrossFit nutrition writer Jocelyn Rylee tackled this one recently, and it's worth passing on. Cholesterol gets treated like the enemy, but it's essential to life, it's a building block in every cell membrane, it's needed to make hormones, and the brain itself is roughly a quarter cholesterol. About 80 percent of the cholesterol in your body is made by your own liver. The eggs, shrimp or butter you eat barely move the number, because your liver simply produces less when you eat more and more when you eat less.
LDL and HDL aren't "bad" and "good" cholesterol, they're carriers, like taxis, and the cholesterol they carry is the same either way. A single total cholesterol number on a blood test doesn't tell you much on its own. One marker worth knowing is your triglyceride-to-HDL ratio, which research shows is a stronger predictor of metabolic health and cardiovascular risk than LDL alone, and it's something most standard blood panels already give you the numbers to calculate.
This isn't medical advice, and if you're concerned about your own numbers, that's a conversation for your GP looking at your full picture, not just one figure on a printout.
Ham Baked Eggs
This Week &
Coming Up
Winter Warriors closes out this week. Here's what's happening around it.
Missed a Session?
Do This.
Wednesday's class WOD is a running and kettlebell grind, so here's a version scaled for home. No gym, no equipment, just legs and lungs.
- 200m Run Or 1 minute brisk walk
- 15 Air Squats Each round
- 10 Push Ups Each round
No space to run: sub 40 single unders or 20 line hops. Push ups too much: drop to knee push ups.
