Thursday 04.17.14

Skills/Strength
Seated DB Press-
5x8 (arms together)
work up to something heavy
WOD
12 Min AMRAP
3 Push Press (135/95)
7 Front Squats
1 Rope Climb (SUB 3 Rope Pull ups)
Skill/Strength/Mobility
Then 3x10 BB Side Bends

Wednesday 04.16.14

carbohydrates

Carbohydrate Refeeding to Drop those Pesky Pounds:

Low carbohydrate diets such as the Zone Diet, Atkins or the Paleo Diet, give people results and are very appealing because of that! When first starting a new low carb diet, results happen quickly because your metabolism increases rapidly and weight comes off fast… Sometimes though, we hit plateus where we just cannot lose any more weight and we cannot understand why! We are sticking to strict paleo, we are eating our veggies and chicken and eggs and almond butter and nothing else! What is going wrong?

If this is you, something called a carbohydrate refeeding could be in your best interest. What a carbohydrate reefed does is replenishes the leptin levels in your body. When we cut calories, we reduce leptin, when we do this, we increase hunger and our ability to stick to a diet plan can fail. Our energy levels suffer, our immune system suffers, and our cravings are uncontrollable. This lack of leptin causes hormone mayhem and down regulates metabolism and energy expenditure.

If you are eating low carb and you feel 100% great, you do not need to do this, but if you feel a lack in your energy, performance, willingness to stick to your diet plan, or overall lethargy, reintroducing carbohydrates back in could help!

How to do this:

1) On your heaviest days of training, increase your carbohydrate intake and limit fat intake. Limit fat intake to around 50 grams and emphasize lots of carbohydrates! Fat has a very short term affect on leptin, we want to increase leptin short term so limit fat without overdoing it on total calories, and you will feel a difference! Do not change your protein intake. Keep it the same. Do this only once or twice per week! For your carbohydrates, focus on things like sweet potatoes, yams, squash, plantains, and fruits!

Skills/Strength
Weighted Bar Rows
2x3, 2x2, 3x1
WOD
Run 400m
100m DB Farmer Walk (Arms 90 Degree) (30/15)
21 KB Swings (53/35)
21 DU
Run 400m
100m DB Farmer Walk (Arms 90 Degree) (30/15)
15 KB Swings
15 DU
Run 400m
100m DB Farmer Walk (Arms 90 Degree) (30/15)
9 KB Swings 9 DU 400m Run

Tuesday 04.15.14

Skills/Strength
Skill Pwr Snatch
and setup weights
WOD
OPEN WORKOUT 12.2
Proceed through the sequence below
completing as many reps as possible in 10 minutes of:
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)
Snatch (210/120)
as many reps as possible
Skill/Strength/Mobility
10 Min Mobility and Flexibility
Lacrosse ball work on Gluts, Hamstrings, IT Band,
Hip Flexer, Shoulder, Pectoral, Traps.

Monday 04.14.14

whatmotivatesyou

What motivates you? What pushes you? …

When you are standing in front of a challenge, an obstacle?  What makes you decide to go forward? Is it helping your friend reach their best, and you will match paces with them?  Is it the competitive spirit that burns in your soul that makes you go the extra mile? Is it the euphoric high that you reach when your body just works and your mind can zone?  Do you know? Do you know how to push yourself?

Today make it count!!  Give your best… always!!

Skills/Strength
Power Snatch
4x5 at
60,65,70,75 1RM
WOD
30 Front Squats (185/135)
1000m Row
2 min rest
5 min AMRAP
in teams of 2
Shuttle Relay Run 10, 25, 50m (have to touch line) •
Each round counts as a point

Saturday 04.12.14

WOD
10 Pullups
20 Power Cleans 95/65
30 Pushups
40 Air Squats
50 Push Press 95/65
60 Box Jumps 24/20
70 KB Swing 2 pd /1 pd
80 Wall Balls 20/14
90 Situps
100 DU
Partner WOD.
One person works.
One person motivates.