WOD - Class Programming
Monday, April 28
“Your mind will give back to you exactly what you put into it.”
—James Joyce
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
6 hip & back extensions
8 steps of walking lunges
8 squats (squat therapy style) (see video below)
8 glute bridges (empty/light bar)
8 knee push-ups (feel free to do regular push-ups from round 2)
4 deadlifts, starting from mid-shin (empty/light bar)
4 hang muscle cleans, starting from just above the knees (empty/light bar)
4 power cleans, starting from mid-shin (empty/light bar)
Strength/Skill
Deadlift 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Sunday, April 27
“With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.”
—Wayne Dyer
Sunday Notes:
We do NOT have a coach for this Sunday’s 9:30am class, due to various conflicts. I’m posting the WOD here as folks are welcome to come to open gym and do this (or anything else).
Please also know we have rented out Pisgah to a private group that will be using the space from 3-9pm on Sunday. The space will not be available for open gym or workouts during that time.
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 hollow rocks or sit-ups
8 shoulder presses (empty/light barbell)
WOD
For time:
10 Pull-ups
10 Shoulder Press, pick load (Push-Ups for athletes that did Saturday’s WOD. Rx+: Ring Push-Ups)
1 Run, 200 m (Stoplight Run or Post Run)
9 Pull-ups
9 Shoulder Press, pick load
1 Run, 200 m
8 Pull-ups
8 Shoulder Press, pick load
1 Run, 200 m
7 Pull-ups
7 Shoulder Press, pick load
1 Run, 200 m
6 Pull-ups
6 Shoulder Press, pick load
1 Run, 200 m
5 Pull-ups
5 Shoulder Press, pick load
1 Run, 200 m
4 Pull-ups
4 Shoulder Press, pick load
1 Run, 200 m
3 Pull-ups
3 Shoulder Press, pick load
1 Run, 200 m
2 Pull-ups
2 Shoulder Press, pick load
1 Run, 200 m
1 Pull-up
1 Shoulder Press, pick load
1 Run, 200 m
Athlete Instructions
For time, or not.
Pull-ups- any style.
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, April 26
“Man is free at the instant he wants to be.”
—Various
Community WOD
Individual:
For time:
4 rounds of:
15 Dumbbell Deadlifts, 50/35 lbs
12 Dumbbell Hang Power Cleans, 50/35 lbs
9 Dumbbell Push Jerks, 50/35 lbs
-- then --
Run, 800m
-- then --
50 Dumbbell Power Snatches, 50/35 lbs
-- then --
Run, 800m
-- then --
40 Dumbbell Clean & Jerks, 50/35 lbs
Partner:
(any split)
For time:
5 rounds of:
15 Dumbbell Deadlifts, 50/35 lbs
12 Dumbbell Hang Power Cleans, 50/35 lbs
9 Dumbbell Push Jerks, 50/35 lbs
-- then --
Run, 1 mi
-- then --
70 Dumbbell Power Snatches, 50/35 lbs
-- then --
Run, 1 mi
-- then --
40 Dumbbell Clean & Jerks, 50/35 lbs
Cool Down
Foam Roll, Banded Lower Body
Friday, April 25
“Do not bring people in your life who weigh you down. And trust your instincts … good relationships feel good. They feel right. They don’t hurt. They’re not painful. That’s not just with somebody you want to marry, but it’s with the friends that you choose. It’s with the people you surround yourselves with.”
—Michelle Obama
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
15 m high knees
10 lateral lunges (5 per side)
15 m butt kicks
10 squats (squat therapy style- see video below)
8-10 hip & back extensions
10 glute bridges (empty/light barbell)
30 secs of banded marching
5 broad jumps
Strength/Skill
Back Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
90% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM or higher
Movement Demos
WOD
4 RFQ:
Med Ball cleans (20/14) x 20
Russian Twist x 20
Side Plank x :45/each side
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Thursday, April 24
“If you want one thing too much it’s likely to be a disappointment. The healthy way is to learn to like the everyday things, like soft beds and buttermilk–and feisty gentlemen.”
—Larry McMurtry, Lonesome Dove
Strength/Skill
For quality:
10-9-8-7-6-5-4-3-2-1
Dumbbell Seal Rows, pick load
Strict Ring Dips (Toe Spot Dips, Bench Dips)
Movement Demos
Before WOD) - Pick 1 of the following:
A- 20 Wall Walks
B- Accumulate 4:00 Handstand Hold
C- 5x :40 on/:40 off Med Ball Sit-Ups
WOD
Each for distance:
Air Bike, 3x 30 secs
Rest 2 mins between efforts.
Cool Down
Banded Shoulders
Wednesday, April 23
“Everyone you meet in life is fighting a battle you know nothing about.”
—Various
Warm-up
AMRAP 10’ of:
40 seconds of rowing, biking or jogging (try to increase pace set after set)
15 m high knees
15 m butt kicks
6 russian kettlebell swings (light load recommended)
6 kettlebell bent over rows (6 repetitions per arm)
Strength/Skill
(After WOD)
Tempo Dumbbell Deadlift 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 repetitions, Tempo 10.1.10.1.
Eccentric: 10 seconds
Pause in the bottom: 1 second
Concentric: 10 seconds
Pause at the top: 1 second
Movement Demos
WOD
Each for time:
Row 2000 m
Row 1000 m
Row 500 m
Rest at least as long as it took you to complete the previous distance.
Cool Down
Foam Roller, Back, lats, etc
Straddle Stretch
Hold 1-2 minutes.
Tuesday, April 22
“Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it?”
—Caroline Myss
Warm-up
Not for time:
3 minutes of easy jogging, biking or rowing
30 seconds of jumping jacks or single-unders
5 inchworm push-ups (see video below)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
(Before WOD)
Tabata Box Jump, 24/20 in
The Tabata interval is 2 mins of work followed by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Movement Demos
(After WOD)
Single Arm Dumbbell Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
WOD
30 Pull-ups (or 10 Bar Muscle-Ups)
-- then --
5 rounds of:
50 Jump Ropes
10 Burpees
-- then --
30 Pull-ups
Cool Down
Calves & Foam Rolling
Pec stretch, laying on side.
1-2 minutes per side.
Monday, April 21
“You pray for the hungry. Then you feed them. That’s how prayer works.”
—Pope Francis
Warm-up
3 rounds, not for time, of:
1 min of running, biking, or rowing
20 seconds of banded steps forward and backward
5-7 hip & back extensions
6 squats (squat therapy style- see video below)
1 x Snatch Warm Up with empty bar (45/35)
Strength/Skill
(After WOD)
3 RFQ:
Double KB Front Rack Walking Lunge, 20m
Overhead Carry, 20m
4 Turkish Get-Up (2 R/2 L)
WOD
“Nancy”
5 RFT
400m Run (500m Row, 1200m Bike)
15 Overhead Squat (95/65)
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Sunday, April 20
"The illegality of cannabis is outrageous, an impediment to full utilization of a drug which helps produce the serenity and insight, sensitivity, and fellowship so desperately needed in this increasingly mad and dangerous world."
Carl Sagan
WOD
“Wittman”
7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Saturday, April 19
“The crisis of today is the joke of tomorrow.”
—H.G. Wells
Community WOD
Individual Version:
Buy In:
60 V-Ups
3 rounds of:
Run, 800 m
8 Bar Muscle-ups (or 16 Pull-Ups or Bent Over Rows)
60 Air Squats
Partner Version:
Buy In:
100 V-Ups (any split)
3 Rounds of:
Run, 800m (each partner runs a 400)
15 Bar M/U or 30 Pull-Ups or Bent Over Row (any split)
100 Air Squats (any split)
Friday, April 18
“Anti-social behavior is a trait of intelligence in a world full of conformists.”
—Nikola Tesla
Nutrition Resource: Supplements
Supplements can be tricky and many make all sorts of unsubstantiated claims. I’ve never been big on these, but I do supplement with small amounts of creatine most days, mixed in a protein shake, that I take post-workout. I’ll take a multivitamin and fish oil supplement when I remember to do so. That’s a combination that works for me, as my diet often doesn’t cover my nutritional bases, and the frequency and dosage of what I supplement are good for me. Follow the steps below to find out what works for you!
From CF Nutrition Guide:
Follow these five steps to determine the efficacy of any supplement when it comes to increasing performance and health.
1. Find out which high-quality foods work best for you.
2. Determine your optimal food amount and macronutrient ratios.
3. Maximize your results with quality and quantity.
4. Choose one supplement to experiment with and be sure to:
a. Start at a low dosage.
b. Test it for two weeks.
c. Incrementally increase the dosage until you find your optimal amount.
5. Determine whether the impact on your health and performance is worth the cost of the supplement. This can be done through the same means we use to benchmark overall diet. In adding this supplement, did your health markers improve? Performance? Subjective measures?
Warm-up
3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20-30 seconds of single-unders or double-unders
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
20 seconds of handstand hold or pike hold
3-5 inchworm push-ups
Strength/Skill
5 rounds for quality of:
8 Weighted Strict Pull-ups, pick load
8 Strict Handstand Push-ups
Athlete Instructions
HSPU can be deficit.
Movement Demos
(After WOD, if time)
For quality:
50 Ring Push-ups
Athlete Instructions
Accumulate 30-50 reps.
Movement Demos
WOD
Complete as many rounds as possible in 12 mins of:
35 Double Unders
7 Burpees
Movement Demos
Goals
Super Fitness Robot time / rounds:
Amrap- 12 rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Amrap- 7 rounds
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.
Thursday, April 17
“You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential.”
—David Goggins
Strength/Skill
For quality:
10 High Box Jumps, pick height
Movement Demos
Hang Squat Clean & Jerk 6-6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Recommended 70% of 1RM full C&J.
Goals
Super Fitness Robot time / rounds:
70% 1RM full C&J or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM full C&J or higher
Movement Demos
WOD
For quality:
50 Alternating Dumbbell Box Step-ups, pick load, pick height
Movement Demos
Barbell Good Morning 15-15-15
Athlete Instructions
3 sets of 12-15 reps.
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.
Wednesday, April 16
“Life becomes easier when you learn to accept the apology you never got.”
— R. Brault
Nutrition Resource: Ryan Fischer
I really dislike social media. However, I have to admit there are some good things on there. One Instagram account that I personally respond to is from Ryan Fischer. He’s a trainer and coach who has a VERY direct style that challenges me to make changes and stick to them.
We all respond differently to different coaching styles. Ryan’s approach may not be your preferred approach, but I feel compelled to share this with you as another tool in your toolbox to make the changes you may be seeking.
IG: @ryanfisch
https://www.instagram.com/ryanfisch/
Warm-up
3-4 minutes of jogging, biking, or rowing
-then-
3-4 sets (not for time) of:
10 m high knees
10 m butt kicks
6 bootstrappers
6 steps, walking lunges
50 m run (increase acceleration each time)
60 secs of rest
Strength/Skill
3 RFQ (Superset)
GHD Sit-Ups ( or 1:00 of 4-Count Flutter Kicks)
X 20-30
DBall Bear Hug Hold (HEAVY)
X 1:00-1:30
WOD
Each for time:
Run: 10x 100 m
Rest as needed between efforts.
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, April 15
“To live is the rarest thing in the world. Most people exist, that is all.”
― Oscar Wilde
Nutrition Resource: Let’s Talk About Alcohol
Drinking, like diet, is highly personal. We know alcohol is a barrier to many of the fitness and weight goals most of us have. If you are serious about losing weight or improving movement, you will need to take a long look at how your drinking fits in, in the same way we would look at macros, sugars, etc.
This video is an interesting take on one person’s self-realization about drinking and how they deemed it as an obstacle to achievement.
https://www.youtube.com/watch?v=6247tUNn6CQ
Warm-up
3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
10 steps of walking lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or half rope climb
Strength/Skill
(Before WOD - Superset)
Dumbbell Pull Over 12-12-12-12
Front Squat 1-1-1
WOD
4 rounds for quality of:
12 L Kickstand Squats
Air Bike, 600 m
9 Pull-ups (or 2 Rope Climbs, or 1 Legless Rope Climb)
Air Bike, 600 m
12 R Kickstand Squats
Air Bike, 600 m
9 Pull-ups
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.
Monday, April 14
“A room without books is like a body without a soul.”
― Marcus Tullius Cicero
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY now. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
1 x Snatch Warm Up with empty bar (45/35)
Strength/Skill
(Before WOD - Superset)
Push Press
5-5-5
Single Leg DB Deadlift
24-24-24-24
(After WOD)
Russian KB Swings
:40 on/:20 off x 5
WOD
“Isabel”
30 Snatch for time
135/95
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Sunday, April 13
“Don't call me a saint. I don't want to be dismissed so easily. ”
― Dorothy Day
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
Nutrition Info: Habit Chaining
Hopefully some of you have taken on one of the challenges we proposed yesterday.
Today, we’re back to tools to assist with behavior change.
From CF Nutrition, “Repetition is very important when creating new habits, as is allowing enough time for the habit to become fully developed.
Start with small habits that are easy to change and then build upon them to develop new habits and substitute in more productive cues and behaviors.
This is called habit chaining and habit swapping.”
Warm-up
2-4 minutes of easy biking, jogging or rowing
-then-
2 sets, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups or ring rows
5 sit-ups or hanging knee raises
30 seconds of bike, jogging or rowing (try to increase the effort set after set)
60 seconds of rest
Strength/Skill
Superset
Renegade Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm
Movement Demos
For quality:
Plank Hold, 4 mins
Athlete Instructions
Accumulate 2-4 minutes.
Movement Demos
WOD
Part 1:
For time:
20 Pull-ups
Air Bike, 1000 m
10 Pull-ups
Air Bike, 500 m
Athlete Instructions
Rest 5 mins before the next part.
Other Equipment Conversions: Replace each 1000m of biking with 300m of running, 500m on the Concept 2 rower
Part 2:
For time:
20 Knees-to-elbows
Air Bike, 1000 m
10 Knees-to-elbows
Air Bike, 500 m
Movement Demos
Other Equipment Conversions: Replace each 500m of biking with 200m of running, 250m on the Concept 2 rower,
Goals
Super Fitness Robot time / rounds:
Part A- 3:15 or less
Part B- 3:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A- 5:15 or less
Part B- 5:45 or less
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, April 12
“The best things to do with the best things in life is to give them away.”
― Dorothy Day
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
Nutrition Info: Habit Chaining
Hopefully some of you have taken on one of the challenges we proposed yesterday.
Today, we’re back to tools to assist with behavior change.
From CF Nutrition, “Repetition is very important when creating new habits, as is allowing enough time for the habit to become fully developed.
Start with small habits that are easy to change and then build upon them to develop new habits and substitute in more productive cues and behaviors.
This is called habit chaining and habit swapping.”
WOD
Individual Version:
Every 5:00 for 5 sets:
400m run (sub 500m Row or 12oom/.75mi Bike)
25 Russian KB Swings (70/53)
Remaining Time: Rest
Partner Version:
Every 5:00 for 5 sets:
400m run (any split)
40 Russian KB Swings (70/53 - any split)
Then, in remaining time (any split):
AMRAP Row Cal (odd rounds)
AMRAP Push-Ups (even rounds)
Cool Down
Standing Quads
Banded Pull Aparts
Friday, April 11
“The older I get, the more I meet people, the more convinced I am that we must only work on ourselves, to grow in grace. The only thing we can do about people is to love them.”
― Dorothy Day
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
“Dead Lifter” shirt re-order came in. We re-supplied many of our sizes in Blue and added some Red shirts with black print. Tank tops with a new design are next! New CFP socks are in also!
4 new Echo bikes and 2 new Rogue 15kg (“ladies bars”) are in!
Nutrition Info: Challenge Time!
Ok, you’ve absorbed a ton of info. If you haven’t already, let’s put some of this to work for us.
1 Week Challenge (pick the one you want to focus most on):
A step towards lower carbs: Replace bread and processed sugar from breakfast this week. Use proteins, veggies, fruits, nuts, anything except grains and fake sugar. Work this for mornings for 7 days (Friday AM to Friday AM). In the afternoons and evenings, you can choose to do add bread and/or sugar back in or not.
16 hour fasting: Allow yourself 8 hours to eat 2-3 meals and a couple snacks for 7 days (Friday AM to Friday AM). This is not necessarily meant to be coupled with caloric restriction.
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging
10 hip & back extensions
20 seconds of lateral banded steps
-then-
2 Rounds, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang muscle cleans, starting from just above the knees
3-5 hang power cleans, starting from just below the knees
3-5 strict shoulder presses
3-5 push presses
3-5 power clean and jerks, starting from mid-shin
Strength/Skill
(After WOD - Superset)
Deficit Deadlift 12-12-12
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
Z Press 12-12-12
Athlete Instructions
3 sets 8-12 repetitions, you can use a barbell, two dumbbells or two kettlebells.
Movement Demos
WOD
For time:
30 Power Clean & Jerks, 185/135 lbs
Athlete Instructions
This is meant to be heavy and hard. It is NOT meant to be sloppy and of poor form. Don’t sacrifice technique just to go heavier. If you can move heavier weight with good form on this, even if you’re moving through singles on this one, great. Do 30 solid, heavy singles. If you need to stay light, be sharp and crisp, do that, even if this workout only takes you a couple minutes.
For time, or not.
Goals
Super Fitness Robot time / rounds:
7:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
14:00 or less
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Thursday, April 10
“People say, what is the sense of our small effort? They cannot see that we must lay one brick at a time, take one step at a time. A pebble cast into a pond causes ripples that spread in all directions. Each one of our thoughts, words and deeds is like that. No one has a right to sit down and feel hopeless. There is too much work to do.”
― Dorothy Day
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
“Dead Lifter” shirt re-order came in. We re-supplied many of our sizes in Blue and added some Red shirts with black print. Tank tops with a new design are next! New CFP socks are in also!
4 new Echo bikes and 2 new Rogue 15kg (“ladies bars”) are in!
Strength/Skill
4 RFQ (Superset)
Sled Push/Pull x 2 lengths
L-Sit or Handstand Hold x :30
WOD
8 rounds for time of:
Post Run
10 DBall Over Shoulder
Cool Down
Banded Shoulder and Lower Body
Wednesday, April 9
“You will know your vocation by the joy that it brings you. You will know. You will know when it's right.”
― Dorothy Day
Nutrition Resource: Keto Diet (from Healthline.com)
What is the keto diet?
Most tissues in the human body prefer using the glucose from carbohydrates for energy.
Ketosis is the metabolic state in which your body uses calories from fat, instead of carbs, to create the energy needed to carry out its normal functions.
The keto, or ketogenic, diet aims to induce ketosis through the calculated adjustment of dietary macronutrients, namely carbs, protein and fat.
The keto diet macronutrient breakdown looks something like this:
Fat: 65-90%
Protein: 10-30%
Carbohydrates: less than 5%
In comparison to a “standard” diet, the macronutrient distribution of the keto diet is shifted significantly in favor of fat, with moderate protein and very few carbs.
The purpose of achieving ketosis with this diet plan is to induce the metabolic breakdown of fat in your body. Thus, it’s imperative that macronutrient intake is tightly controlled, as otherwise you risk throwing your metabolism out of ketosis.
One of the main reasons that the keto diet has gained recent popularity is because of its potential to help you lose weight and improve blood sugar control.
Warm-up
2 minutes of jogging, biking, or rowing
-then-
3 sets, not for time, of:
20 seconds of single-unders (or running step single-unders)
1 minute of foam roller of lats and low back or 20-30 seconds of passive bar hang (the goal is to feel a nice stretch in you lats)
8 shoulder pass throughs, pvc pipe (or with a light band)
7 hip & back extensions
6 steps of walking lunge with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (3 seconds up, 3 seconds down)
Strength/Skill
Single Leg Forward Jumps 2x10
Then:
Front Squat 1xME at 70% 1RM
Front Squat 1xME at 70% 1RM
Front Squat 1xME at 70% 1RM
Front Squat 1xME at 50% 1RM
WOD
2 Rounds for Time:
25 Bar Facing Burpees
25/18 Air Bike Calories
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.