Week 3 of the EDCF Nutrition & Wellness Program starts this week!
The goal for this week is to consume 2-3 liters of water each day and aim for 6-8hrs of sleep/night. Make your sleep environment conducive by eliminating light before bed. Looking at a TV or computer screen will keep your brain stimulated and with inhibit proper sleep. For the 30 minutes leading up to when you are going to bed remove yourself from light sources. Yes, your cell phone and tablet count too. Try to stay off them. Black-out curtains are also a good and cheap investment to help create good sleep patterns. The goal is to go to bed and wake up at roughly the same time each day.
During Week 3 we will also start supplementation with fish oil (anti-inflammatory), vitamin D (aids calcium absorption for bones, combats lethargy, supports cardiovascular health) and a daily probiotic supplement. Gut health is your first defense from illness.
As always, reach out to your assigned coach if you have any questions or concerns!
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Memorial Day Murph kicks of next Monday (5/29) at 9am! This is the only class for the day. More details to come via email so stay tuned!
Monday 5/22
Snatch cycle day 5 (last one)
A) Snatch tech work
B) Every 90 seconds x 4 sets:
– hang snatch + snatch
*Build from 65-80%.
+
Every 90 seconds x 5 sets:
– snatch
*Build from 80-95+%. Test if feeling it.
C) “Helen” – Tester
3 rounds for time:
– 400 m run
– 21 KB swings (53/35)
– 12 pull-ups
Tuesday 5/23
A) Every 2.5 min x 6 sets: back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 1 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 95+%
*Build to today’s heavy rep. If you’re feeling good, go for it.
B) Every 5 minutes x 4 sets:
– 500/400m row
– 12 double KB front rack reverse lunges
*Goal is same split times each set.
Wednesday 5/24
A) E3MOM x 15 min (4 sets)
– TnG power clean cluster 2.2.2
*R10S between clusters. Building each set.
*Should be heavier than 5/10.
B) 3 sets, 4 minute running clock:
– 400m run
– max reps in remaining time of ground to overhead
(185/125, 155/105, 135/95, 115/75, 96/65)
*R2M between sets.
Thursday 5/25
A) AMRAP in 4 min:
– 400m run
– strict HSPUs
*R4M
AMRAP in 4 min:
– 10 box jumps (24″/20″)
– 10 pull-ups
*R4M
AMRAP in 4 min:
– 5 burpees over the barbell
– 5 thrusters (95/65)
*R4M
AMRAP in 4 min:
– 30 double-unders
– 10 toes to bar
B) 3 sets for efficiency:
– 10 kneeling pallof presses / side
– 15 reverse snow angels
– 30-45 sec side plank / side
Friday 5/26
A) E3MOM x 15 min:
– 5-5-5-3-2 push press (build to a heavy double)
– 6-12 strict supinated pull-ups
*Building heavier than last week.
B) 4 sets for efficiency:
– 8-10 stiff leg sumo deadlifts @ 2011
– 1 min accumulated FLR
C) 4 sets for efficiency:
– 6-8 single arm DB press @ 2111
– 6-8 bend over DB/KB row @ 2111
– reverse sled drag (heavy, normal speed)
Saturday 5/27
8am Masters
9am CrossFit
10am Barbell
Sunday 5/28
8am Endurance
Open Gym TBA