★ OPERATION NOV 10 ★ 23 WEEKS TO PEAK ★ CROSSFIT · HOT YOGA · 200G PROTEIN ★ PLAYER 1: KEEGAN ★ LET'S GO ★
★ OPERATION NOV 10 ★ 23 WEEKS TO PEAK ★ CROSSFIT · HOT YOGA · 200G PROTEIN ★ PLAYER 1: KEEGAN ★ LET'S GO ★
PLAYER 1
KEEGAN.EXE
LOADING…
▶ READY
DAYS TO BIRTHDAY
000
🎂 NOV 10 2026
STAGE
PRE-LAUNCH
Week 0 of 23
COACH.SYS
SYSTEM BOOTING_
BODY STATS
—
LBS · TAP TO EDIT
Saturday weigh-in
CHEST
—
WAIST
—
HIPS
—
BICEPS
—
THIGHS
—
BF %
—
▼ STAGE SELECT ▼
01
Adjust
Wk 1-2
02
Build
Wk 3-6
03
Grind
Wk 7-14
04
Peak
Wk 15-20
05
Polish
Wk 21-23
▼ MISSION LOG 0/0
▼ PLAYER STATS
HP · PROTEIN0 / 200 G
MP · WATER0 / 100 OZ
STAMINA · STEPS0 / 8000
REST · SLEEP— HRS
▼ THIS WEEK'S BATTLE PLAN
▼ WEEKLY OBJECTIVES
CROSSFIT0 / 3
HOT YOGA0 / 1
AVG STEPS— / 8,000
WEEK TOTAL STEPS— / 56,000
AVG PROTEIN— / 200G
AVG WATER— / 100OZ
▼ 7-DAY TREND
▼ POWER-UP STATS [OURA RING]
READINESS
—
SLEEP SCORE
—
SLEEP HRS
—
HRV
—
RESTING HR
—
BODY TEMP
—
★ INSERT RING ★
Last data ping: MAR 11 2026
Charge the ring + open the Oura app to sync. Once it's live the morning brief auto-pulls.
Charge the ring + open the Oura app to sync. Once it's live the morning brief auto-pulls.
▼ READINESS TREND [14D]
▶ TODAY'S LOG 0G / 0OZ
▼ WEEKLY TEMPLATE · SUGGESTED
These are the suggested meals from your plan. Text Fit Coach when you actually eat — your real meals replace the suggestion above.
▼ 23-WEEK CAMPAIGN TIMELINE
▼ GAME OVER · DO NOT DO
NO RX WEIGHTDon't go full weight in week 1. Scale, scale, scale.
NO IBUPROFENBlunts muscle adaptation. Skip the Advil for soreness.
NO 5+ DAYSMax 3 CrossFit days the first two weeks. Period.
NO COMPARINGYou're playing a 23-week game. They're not the boss.
NO ICE BATHSSlows recovery in the first 24 hrs post-WOD.
▼ POWER UPS · DO THIS
SAME TIMESSame days every week. Consistency over intensity.
BUILD CREWTalk to one person at the box each class.
LOG IT ALLDate + how it felt. Text Fit Coach. Done.
SLEEP 7-9The XP gain happens here. Not in the box.
SHOW UP TIREDEspecially on the days you don't want to.
▼ PROTEIN COMBO MATH · 190-210G/DAY
BREAKFAST35-45G · eggs+sausage OR oats+whey
SNACK 115-20G · eggs or shake
LUNCH50-60G · 8oz chicken or chili
SNACK 220-30G · bar or shake
DINNER50-60G · salmon · steak · beef
► UNDER TARGET? PREMIER SHAKE BEFORE BED. +30G. EASY. ◄