Monday, March 31

“Nobody regrets eating clean, training hard, and choosing discipline. Ever.” - Ryan Fischer (@ryanfisch - IG)

Nutrition Series - Day 1

  • Nutrition is the FOUNDATION of our health and fitness. It is as important, if not more important, than anything we do in the gym.

  • Good nutrition habits are a skill. Like other skills (playing an instrument, being a good listener, squat snatches!), they take time to develop. Be patient with yourself while you develop this skill.

  • People are different. What works for one person may not work for others.

  • Fitness and health are marathons, not sprints. Focus on SUSTAINABLE habits, small changes over time that you can integrate into your daily routine for YEARS to come.

CrossFit nutrition recommendation:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”

Links: CrossFit Nutrition Course Training Guide

Warm-up

2-3 rounds, not for time, of:

1 minute of easy jogging, biking or rowing

50 double-unders, single-unders or jumping jacks

10 glute-bridges (empty barbell)

1 x Clean warm-up with empty bar (45/35) 

Strength/Skill

(Before WOD)

5 rounds for quality of:

12 Dumbbell Seal Rows, pick load

Handstand Hold, 40 secs (OH Hold)

(After WOD, if time)

For time:

75 Russian Kettlebell Swings, pick load

Athlete Instructions

50-75 reps.

Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.

Movement Demos

WOD

For time:

100 Single Unders

20 Power Clean & Jerks, 115/75 lbs

75 Single Unders

15 Power Clean & Jerks, 115/75 lbs

Cool Down

Straddle Stretch

Hold 1-2 minutes.


Trap stretch with lacrosse ball

1-2 minutes per side

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Tuesday, April 1

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Sunday, March 30