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.

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

Monday 5/29 – 9am only

Memorial Day Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition reps as needed (excluding runs).

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition reps as needed (excluding runs).

Tuesday 5/30

A) E2MOM x 8 sets:

– pause clean (video) + clean

*Build from 60-90% pausing 2 counts at knee cap on first clean. These should be squat cleans if able.

B) EMOM x 12-18 min (4-6 sets):

1: 250/200m row

2: 4-5 power clean + push jerk @ 60-65% C&J

3: 5 burpees + 20 double unders

*Scale DUs to 40 single unders

Wednesday 5/31

A) Four sets for quality:

– DB rear foot elevated split squat x 6-8 reps each leg @ 30X0

R60S

– 10-12 ring rows @ 2111

R60S

– DB rollback tricep extensions

B) 5 rounds for time:

– 6 DB burpee box step-overs (35/25 @ 24/20”)

– 10 T2B

C) Accumulate 3 min on FLR (ring or floor)

Thursday 6/1

A) AMRAP in 5 min:

– 400m run

– 30 RKB swings (70/53)

– muscle ups OR  burpee pull-ups in remaining time

*R3M

AMRAP in 5 min:

– 10 wallballs (20/14)

– 10 perfect push-ups

*R3M

AMRAP in 5 min:

– 400m run

– 50 double unders

– alternating DB snatches (50/35) in remaining time

*R3M

AMRAP in 5 min:

– row for calories

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side

Friday 6/2

A) EMOM x 10 min – push press

– Sets 1-5: 2-3 reps @ 60-80%

– Sets 6-10: 1 rep @ 80-100%

B) 4 sets for efficiency:

– 8-10 stiff leg sumo deadlifts @ 2011

– 1 min accumulated FLR

*SLSDLs slightly heavier than last week.

C) 4 sets for efficiency:

– 6-8 single arm DB press/side @ 2111

– 6-8 bend over DB/KB row/side @ 2111

– reverse sled drag (heavy, normal speed)

Saturday 6/3

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

11am Free Intro to CrossFit

Sunday 6/4

8am Endurance

TBA – Open Gym