Workout of the Day – April 30 2017

LIFT:

Snatch – 7 x 1

WOD:

AMRAP in 10

Increasing ladder 2-4-6-8-10-12-etc

Pull ups

HSPU

Workout of the Day – April 29 2017

SKILL:

400m Run

WOD:

1 min AMRAP Hang Squat Clean @ 135/95

1 min AMRAP Burpees

1 min AMRAP T2B

2 min AMRAP Hang Squat Clean @ 135/95

2 min AMRAP Burpees

2 min AMRAP T2B

1 min AMRAP Hang Squat Clean @ 135/95

1 min AMRAP Burpees

1 min AMRAP T2B

Workout of the Day – April 28 2017

LIFT:

OH Squat – 5 x 2

WOD:

5 Rounds – 30 sec intervals

Ball slams @ 20/15

Hollow rock

Slingshots @ 16/12 kg

HK2E

Rest

Workout of the Day – April 27 2017

LIFT:

Clean & Jerk – 7 x 1

WOD:

3 Rounds

45 sec. max calorie assault bike

3 min rest

Workout of the Day – April 26 2017

LIFT:

Front Squat – 5 x 2

WOD:

5 Rounds

10 V ups

30 sec L hang

30 sec plank

30 sec push up plank

NUTRITION QUESTIONS

Nutrition Q & A

One of the most common questions I get as a coach when I start talking nutrition, and provide nutrition plans is

“Can I have a cheat meal, or an unfavorable food on my diet.”

The answer to which is largely dividable into one of two types of people.

Type 1 – The Moderator;

This is the person who can have a piece of cake at a party, or enjoy a beer or glass of wine with dinner, and get right back on the wagon. They likely won’t turn one glass into a bottle, or turn one treat into the whole box. The individual capable of moderating ‘cheat foods’ is, psychologically, able to deal with the act of cheating. A moderator is ok to slip up from time to time, but should still shoot for healthy foods >80% of the time (>90% is better).

Type 2 – The Avoider;

An avoider is different than a moderator for one major reason – from a psychological standpoint it will derail them for days to months at a time. Little slips for this person can go a long way. Unlike a moderator, that glass of wine is likely to turn into a long night of drinking and that slice of cake will quickly become a deep fried 1500 calorie meal. This person should avoid cheating as much as humanly possible, and stick to the plan as close to 99% as they can.

Nutrition, our relationship with food, and our ability to indulge have an incredibly strong psychological standpoint. Ask yourself what YOU think you can handle. If you think a beer on Friday night will cause you to slip up for a week, then the answer is no. If a person can enjoy that same beer, but never stray away from the plan, then it’s likely ok.

Workout of the Day – April 25 2017

LIFT:

Press – 5 x 3

WOD:

3 Rounds – 1 minute intervals

R – Forward/reverse lunge combo @ 24/16 kg

KB Swings @ 24/16kg

L –  Forward/reverse Lunge

Sit ups

 

Workout of the Day – April 24 2017

SKILL:

Bar Muscle Ups – Progressions & Drills

WOD:

EMOM x 25

1 Hang Power Clean

2 Front Squats

  • HAP – add weight as needed

Workout of the Day – April 23 2017

LIFT:

Deadlift – 5 x 5

WOD:

AMRAP in 8

30 Double under’s

1-2-3-4-5-6-etc Rope climbs (increase by 1 rep every round)

 

Workout of the Day – April 22 2017

LIFT:

Bench Press – 3 x 5

WOD:

AMRAP in 10

10 HSPU

20 Alt. pistols