Nutrition & Wellness Program: Week 7

During week 7 we want to address how you eat on training days versus rest days.  On days that you workout you will expend and need more energy than the days that you rest from the gym.  You will need to consume more carbohydrates and a little less fat.  On rest days you will need to consume a little bit more fat and you’ll subtract some of your carbohydrate intake.  Start by adding an extra 1-1.5 cups of a complex carb in the meal you eat before you workout and add 1.5-2 cups of a complex carb to the meal you eat after you workout.  On rest days don’t add the extra carbs instead, make sure you have equal fat at each meal.  The fat is what will keep you satiated throughout the day so make sure you have some each time you eat and you won’t need to worry about nutrient timing on your rest days.

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Monday 6/19

A) Every 2.5 minutes x 5 sets

– 5-4-3-3-3 front squat @ 32X1

Use heaviest weight from 6/5 and 6/12 on the 5s and 4s respectively.

 

B) Every 2.5 minutes x 4-6 sets:

– 200m run

– 5 heavy thrusters

 

Tuesday 6/20

A) 8 minutes to build to today’s max power clean

 

R3M, then…

 

B) AMRAP power clean @ 90% of A in 8 minutes

 

C) 400m farmer’s carry with 53/35 KBs

– Walk don’t run. This is about time under tension.

 

D) 3 sets for quality:

– 20 hollow rocks

– 12-15 supine medball hamstring curls

Rest as needed

 

Wednesday 6/21

A) 4 sets for quality:

– 6-8 strict overhead press @ 2111

– R60S

– 8-10 DB bent over row/ side @ 2111

– R60S

– 6-8 DB powell raise / side @ 2111

– R60S

 

B) 2,000m row tester

*Know the pace you are going to try and keep. Think of it as 4 x 500m. Establish pace and breathing pattern early and hold on as long as you can!

 

Thursday 6/22

All at 80-90% pace…

AMRAP in 10 min:

– 15 RKB swings (53/35)

– 15 DB anchored sit-ups

– 20 box step-ups

– 50 double unders

*R3M

AMRAP in 10 min:

– 800m run

– 500m row

– 20 burpee box jump overs (24/20”)

– in remaining time: 5 supinated strict pull-ups + 5 strict handstand push-ups

*R3M

AMRAP in 10 min:

– 20/15 cal row

– 10 alternating DB snatches (50/35)

– 15 wallballs (20/14 to 10/9’)

– 10 perfect push-ups

*R3M

 

Friday 6/23

A) E3MOM x 12 minutes (4 sets):

– 6-8 bench press @ 20X1

– 6-8 wide stance good mornings @ 20X1 (taken off ground)

*BP should start at heaviest set of 8 from last week.

 

B) 3 rounds for quality:

– 1 lap / arm farmers handle waiters walk

– 25 banded tricep pull-downs @ 1010

– 12 alternating front rack double KB box step up (heavy)

– 6-8 strict toes to bar w/ pause at bottom

 

Saturday 6/24

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

 

Sunday 6/25

8am Endurance

TBD Open Gym

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