HOLIDAY SCHEDULE:
Friday – Regular Schedule w/ Happy Hour at Boomer Jacks (Murphy) after 5:30PM class.
Saturday – 9:00AM Team WOD
Monday – 9:00AM WOD
Nutrition is the Foundation for a Reason
I don’t harp on the “diet” thing too much, it’s your choices and most of you know the basics. However, if you ever want some advice, we are here for you. My primary pieces of advice:
Keep the changes simple. If it’s too hard you will never stick to it. It’s not a diet, it’s a way of life, so make choices for a LIFETIME, not a day, week, month, etc. Remember, food is fuel, nothing more. You burn what you eat. It’s like a race car engine, we don’t put crap in our fuel tanks, so why put it in our body’s? Go eat a large chilidog from the nearest drive-thru an hour before your next work out. You will feel like crap, obviously. Why would you eat it an hour after your workout?
The main things to focus on:
-EAT REAL FOOD in it’s original form. Meat’s, Vegetables, Nuts, Seeds, Fruits, etc. If it’s been ground up, recolored, engineered, boxed, preserved, etc. It’s probably NOT good for you. Read the ingredients, if you don’t know what they are, why would you eat it.
-DON’T drink crack soda. You want a cake ball at party… it’s probably not going to kill you. You drink three sodas a day… I hope you have good insurance. Stop drinking soda like it’s the only thing you can survive on. I shouldn’t have to explain the logic in this one.
-Eat enough to sustain training and a balanced level of energy, not enough to sustain fat preserves.
Friday’s WOD
STRENGTH
7X1 Squat Clean+Hang Squat Clean+Push Jerk – heaviest possible, rest 60 sec.
CONDITIONING
For Time:
Run 400m
20 Burpees
30 Single Arm KB OH Walking Lunges, 15L/15R (53/35)
20 Power Cleans (115/75)
10 Burpees
20 Single Arm KB OH Walking Lunges, 10L/10R (53/35)
10 Power Cleans (115/75)
Run 400m
*10 Burpee Penalty for UNCONTROLLED Dropping of KB
