Nutrition and Wellness Program Week 12

Time to take a progress photo of yourself!  

Start thinking outside of “the box”, CrossFit sets us up to be able to do many activities.  Get out there and try something new!  You have made it through 12 weeks of working towards being healthier and bettering yourself.  It’s time for a treat yourself moment.  Remember that we want to think of food as fuel but that doesn’t mean you have to be 100% compliant 100% of the time.  Enjoy life!  We do however want you to get away from thinking of food as a constant reward,  “Well I worked out today so that means I can eat this entire pizza.”  If you think that way every time you exercise and eat, you won’t be fueling your body well, you won’t feel well and it will make it tough on you to meet your goals.

Treat yourself:  go eat something you really want or have been craving;  go get a massage or have some body work done (acupuncture, cupping, graston) and give back to the body you use, abuse, and ask to do such demanding work from each day. Get something for yourself. Go buy yourself that Lululemon tank top you have had your eye on, a new pair of shoes for work maybe or something new for your house or car. Plan a trip or activity (have a staycation from work, plan a trip to somewhere you’ve never been like a hiking trip to the Ozarks, go kayaking at White Rock Lake, go hiking in Cedar Hill, sky diving, rollerblading…).  

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Monday 7/24

A) Every 2 minutes x 3 sets

–  6 back squats @ 75-80%

*Try 5% heavier than last week.

 

B) Every 6 min x 3-4 sets @ 80-90% pace:

– 400m run

– 15 box jump overs

– 12 toes to bar

– 9 thrusters (115/75, 95/65)

*RX+ scale up to 135/95.

*Keep times the same.

 

Tuesday 7/25

A) E2MOM x 3 sets:

– power clean + hang clean@ 60-70%

+

E2MOM x 5 sets:

– clean @ 75-90+%

 

B) E2MOM x 3-4 sets each:

Station 1: 12/9 cal row + 10 burpees over rower

Station 2: 8 CTB pull-ups + 8 ground to overhead (115/75, 95/65)

 

RX+ scale up to:

Station 1: 15/12 cal row + 10 burpees over rower

Station 2: 3-5 muscle-ups + 8 ground to overhead (135/95)

 

Wednesday 7/26

A) E2MOM x 3 sets:

– 3 high hang snatch 55-65%

+

E2MOM x 3 sets:

– 1 hang snatch + 2 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:

– 3 push press

*Start at last week’s heaviest set of 4.

 

C) 3 sets for quality:

– 8 KB windmill / side

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

– 20 DB hip extensions

 

Thursday 7/27

1. A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 45 sec of kick up to handstand balance
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: max effort UP muscle ups + 1 extra rep (accumulate at least 2-3)

• Level I & II: 6 kips on rings (w/ false grip) + 3 low ring turnovers (with band or feet assist)

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

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

– 30/24 cal row

– 25 KB swings (heavy)

– 20 burpees

 

Friday 7/28

A) “Lynne”

Every 4 minutes x 5 sets:

– Max UB reps bench press (BW/.75xBW)

– Max UB reps pull-ups

*Score is total reps.

*Scale to .75xBW/.5xBW or lower if needed.

*Take 5 minutes per set if you are getting big numbers.

 

B) 3 sets for efficiency:

–  8/side x SA KB overhead reverse lunges (AHAP)

– 10-15 bent over reverse flys @ 2111

– 15-20 seated banded hamstring curls

 

Saturday 7/29

8am Masters

9am CrossFit

10am Barbell

 

Sunday 7/30

8am Endurance

TBD Open Gym

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