Week 6 (half way!) of the Nutrition & Wellness Program is here and we are dropping an important concept… Nutrient Timing!

We want you to move heavy fat consumption away from training time and move more carbohydrate consumption closer to training time.  When your body is under extreme stress or duress like exercise or excursion, it does not metabolize fat well.  Carbohydrates are the first and fastest form of energy your body can utilize.  By adding in nutrient timing you can make your body be more efficient with what you eat.  This gives you more control over your body to reach certain goals you may have: i.e. fat loss, gaining lean muscle mass, increased performance.  

Suggestion: This would be a good week to take a progress photo of yourself, just for you to have to compare now that you are 6 weeks into this progression.  Again, you do not need to share this photo with anyone but you most likely will see small changes you may not see in yourself day to day.

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Monday 6/12

A) Every 2.5 minutes x 5 sets

– 4 x front squat @ 32X1

*Stay heavier than weights on 6/5 for each set.

 

B) Every 6 min x 3 sets @ 90%:

– 400m run

– 10 CTB pull-up

– 8 shoulder to overhead (135/95)

– 6 front rack reverse lunge

 

– 6 front rack reverse lunge

 

Tuesday 6/13

A) E2MOM x 20 min (10 sets)

– (squat) clean

Sets 1-4: 55-75%

Sets 5-8: 75-90%

Sets 9-10: 95+%

*Goal is to establish today’s single heavy rep.

 

B) EMOM x 12-15 min (4-5 sets)

1: 6 deadlifts + 8 burpees over the bar (use 55-60% of 1RM)

2: 12/9 cal row (RX+: 15/12)

3: 10 DB thrusters (50/35, 35/25)

 

Wednesday 6/14

A) 4 sets for quality:

– 6-8 DB single arm seated Arnold press w/ KB front rack hold / side @ 2111

– R60S

– 6-8 BB row @ 2111

– R60S

– 6-8 KB windmills / side @ 2111

– R60S

 

B) Every 8 min x 3 sets:

5 min too…

– 1000/800m row at + 3-5 sec above goal 2K pace

– AMRAP in remaining time: muscle-ups (ring or bar)

Scale with 3 pull-ups + 3 ring dips

R3M

 

Thursday 6/15

All at 80-90% pace…

A) AMRAP in 8 min:

– 15 RKB swings (53/35)

– 15 DB anchored sit-ups

– 30 double unders

*R3M

AMRAP in 8 min:

– 800m run

– 20 burpee box jump overs (24/20”)

– in remaining time: wallballs (20/14)

*R3M

AMRAP in 8 min:

– 20 walking lunges (prisoner style)

– 15/12 cal row

– 10 perfect push-ups

*R3M

AMRAP in 8 min:

– 800m run

– 20 toes to bar

– in remaining time: DB man-makers (50/35)

 

Friday 6/16

A) E3MOM x 12 minutes (4 sets):

– 8 bench press @ 65-75%

– 8 Romanian deadlift @ 75-80% of max clean

 

B) 3 rounds for quality:

– seated sled drag face pull x 10 scoots (45/25+ on sled to start)

– 10-15 ring dips @ 2111 (accumulate if needed – stay on tempo)

– 6-8 DB step downs / side @ 30X1 (explode off toes)

– 4-6 dragon flags w/ 4-6 second lower

 

Saturday 6/17

8am Masters

9am CrossFit

10am Barbell/Open Gym

11am Intro to CrossFit

 

Sunday 6/18

8am Endurance

TBA Open Gym

EDCF Nutrition & Wellness Program Week 5

Building on the elements we have introduced the first 4 weeks, this week we want you to start some portion control.  The goal for each meal is a palm size of lean protein, a fist size of complex carb and a thumb of fat.  You may eat as many non-starchy veggies as you want, but go easy on fruits.

Now when you go to the grocery store think about this before you walk in: Set yourself up for success and remove temptation.  Don’t buy the foods you know you shouldn’t/don’t want to be eating.  If you don’t buy it, you won’t eat it.  Make it tough on yourself to eat that candy bar or pizza.

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Monday 6/5

A) Every 2.5 minutes x 5 sets

– 5 x front squat @ 32X1

*Start at 60% and build to a heavy set of 5 but stay on tempo!

 

B) Every 90 sec x 3 sets each:

Station 1 – 60 sec max CTB pull-ups

Station 2 – 60 sec max double unders

Station 3 – 60 sec max strict handstand push-ups

Station 4 – 60 sec max wallballs (20/14 lbs)

*30S built in rest on each station.

 

Scaled option:

Station 1 – 90 sec max strict pull-ups

Station 2 – 90 sec max single unders

Station 3 – 90 sec max L-seated DB press (10 UB to start)

Station 4 – 90 sec max wallballs

 

Tuesday 6/6

A) E3MOM x 15 min (5 sets)

– power clean cluster 1.1.1

*Rest exactly 10 seconds between clusters. Building each set.

*Should be heavier than 5/24.

 

B) E2MOM x 10-12 min (5-6 sets):

– 200m run @ 90%

– 5 TnG power clean + push jerk

*Weight should be tough for all sets but UB and cycled efficiently.

 

Wednesday 6/7

A) 4 sets for quality:

– 10-12 DB bench press (neutral grip) @ 2111

– R60S

– 6-8 supinated BB row @ 2111

– R60S

– 6-8 double KB/DB Turkish sit-ups @ 2111

– R60S

 

B) Every 5 minutes x 4 sets:

– 500m row @ 90-95%

*Try and keep split times the exact same throughout. Allow yourself only a +/-2 sec difference from start to finish. Each second over the +/-2 sec will result in a 5 burpee penalty.

 

Thursday 6/8

A) AMRAP in 6 min:

– 800m run

– in remaining time: 5 toes to bar + 5 push-ups

*R2M

AMRAP in 6 min:

– 10 wallballs (20/14)

– 10 KB swings (70/53)

*R2M

AMRAP in 6 min:

– 800m run

–  in remaining time: burpee box jump overs (24/20)”

*R2M

AMRAP in 6 min:

– 10 alternating DB snatches (50/35)

– 40 double unders

 

B) 3 sets for efficiency:

– 10 standing pallof presses / side (green band)

– 15 reverse flys (5lb/hand)

– 30 sec L-sit accumulation

 

Friday 6/9

A) E2MOM x 16 min (10 sets):

– Push press x 5-4-3-2-2-1-1-1

*Build to today’s 1RM.

 

B) 3 sets for quality:

– 30-45 sec front rack hold at 105% of 1RM front squat

R2M

 

C) 3 sets for quality:

– 20 overhead single arm DB walking lunges (10/side)

– 45-60 sec prone Chinese plank

– 20 banded pull throughs @ 1010

 

Saturday 6/10

8am Masters

9am CrossFit

10am Barbell

 

Sunday 6/11

8am Endurance