Week 11 of our Nutrition & Wellness Program:

This week you will adjust your macros again based on how the last 2 weeks went.  Did you notice any changes, positive or negative, in your body, how you feel or your performance?  The first thing to adjust is your fat intake:

Trying to lose weight: decrease fat macros, increase carbs (total over-all macro number will not change)

Example:  You were eating 100g protein, 100g carbs, 100g fat (300g total).  Let’s adjust to 100g protein, 120g, carb, 80g fat for the next 2 weeks (still 300g total).

Trying to gain weight: add in more fat and carbs (may need to increase total over-all macro numbers)

Example:  You were eating 100g protein, 100g carbs, 100g fat (300g total).  Let’s adjust to 100g protein, 120g carb, 120g fat for the next 2 weeks (340g total).  “Hard gainers” will need to increase all macros at first.  We would suggest going up 20-30g on each macro nutrient to start.

If you are unsure what to do with your numbers, please reach out to your small group coach (or any coach) for advice.  We can problem solve via email or set up a meeting.

Want to get really serious with your macro numbers?  There are a number of companies out there that will design macronutrient templates for all different types of clients (athletes and non-athletes alike).  These templates are usually adjustable to guide you towards certain goals (gain lean muscle mass, decrease body fat, general weight loss).  The most well-known and widely used company is Renaissance Periodization.  Adaptive Nutrition is a local company in Dallas that does the same thing.  Many meal prep companies offer a service similar to this as well, Snap Kitchen does for instance.

Are you foam rolling 5 days a week?

Where do you stand with the goal you set for yourself at the gym?  

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Monday 7/17

A) EMOM x 5 sets:

– 1 x front squat @ 60-80%

+

E2MOM x 4-5 sets:

– 1 x front squat @ 85, 90, 95, 95+, 95+%

*Build to a heavy rep.

 

B) Every 2 minutes x 3 sets

–  7 back squats @ 70-75%

*Try 5% heavier than last week.

 

C) EMOM x 8 minutes:

– 8 alternating heavy DB snatches (75/50, 50/35, 35/25)

– max effort double unders in remaining time

*Score is total number of DUs

 

Tuesday 7/18

A) E2MOM x 8 sets

– 1 power clean + 1 hang squat clean

*Start at 65% and build to a heavy set.

 

B) Every 8 min x 3 sets:

– 20/15 cal row

– 15 burpee box jump overs

– 400m run

 

Wednesday 7/19

A) E2MOM x 3 sets:

– 3 high hang snatch 55-65%

+

E2MOM x 3 sets:

– 1 high hang snatch + 1 hang snatch 70-80%

+

E2MOM x 3 sets:

– 1 snatch pull + 1 snatch 85-90+%

*Try and build heavier than last week.

 

B) E2MOM x 5 sets:

– 4 push press

*Start at last week’s heaviest set of 5.

 

C) 3 sets for quality:

– 6-10 L-sit tuck to extensions (2-3 sec in tuck and extension positions)

– 6 TGUP sit-ups / side (heavy)

– 10 kneeling pallof presses / side

 

Thursday 7/20

A) Gymnastic warm-up

EMOM x 4 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 2 HS box walks (1 each direction)
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 3-6 muscle-ups
• Level I&II: 6 kips on high rings + 3 banded MU turnovers

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 7 minutes x 4 sets at 95-100% pace:

– 20/15 cal row

– 1 floor length suicide sprint

– 1 length sled pull (tough sprint)

 

Friday 7/21

1. A) E3MOM x 5 sets:

– 6-8 seated BB press @ 2111

– 8-10/side bent over DB row

– 20 banded pull-aparts

 

1. B) 3 sets for quality:

– 30-45 sec/side single arm FLR on low rings

– 10/side DB front foot elevated lunges @ 20X1

– Max effort pronated chin over bar hold (accumulate 20 seconds)

– 1 length hand over hand sled pull (fast and tough)

 

Saturday 7/22

8am Masters

9am CrossFit

10am Barbell

11am FREE Intro to CrossFit

 

Sunday 7/23

8am Endurance