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