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

Week 10 of the Nutrition & Wellness Program is as follows:

Maintain the alterations you made during week 9 with your macro numbers.  Continue to weigh yourself and pay attention to how you feel day to day, at work, at home and during activity.  Please let your small group coach know if your weight moves more than 6-8lbs in the wrong direction (if you are trying to gain and start losing weight for instance).  

Recovery is a very important aspect to exercise and to using your body.  If you have gone to the gym 6 days in a row, it’s time for a rest day.  You can still get out and be active, we like to call this active recovery, you don’t need to lie on the couch all day and we don’t suggest that you do that.  Go for a walk with a friend or significant other, go for a bike ride, have a day at the pool or go do some yoga.  If you are not sure how to schedule rest days, a good place to start is by doing 3 days in a row of exercise and then one day of rest.  Rest is crucial for proper repair and recovery.  Going through this program you are becoming more and more body aware.  Listen to your body.  If you are feeling sluggish and having a hard time with exercise, it’s probably time for some rest and recovery.

Your wellness goal for the week is to foam roll once a day for 5 days out of the week.  Suggested muscle groups to mobilize on the foam roller: thoracic spine, lumbar spine, glutes, quads, IT band, adductors, calves.

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Monday 7/10

A) Every 60 seconds x 8 sets

– 1 front squat

*Start at heaviest 2 reps from last week and build if able.

 

B) Every 2 minutes x 3 sets

– 8 back squats @ 70%

 

C) For time:

– 30/24 cal row

– 30 thrusters (95/65)

– 30 burpees over the barbell

Tuesday 7/11

A) E2MOM x 8 sets:

– 1 power clean + jerk

*Jerk can be either push or split.

*Build to a heavy rep.

 

B) E4MOM x 4 sets @ 80-90%:

– 400m run

– 40 double unders

– 10 hang power cleans (135/95)

 

Wednesday 7/12

A) E2MOM x 3 sets:

– 3 x high hang snatch @ 50-60%

+

E2MOM x 3 sets:

– 2 x hang snatch @ 65-75%

+

E2MOM x 3 sets:

– 1 x snatch @ 80-90%

*If mobility is an issue, limit movement to a power snatch.

 

B) E2MOM x 5 sets:

– 5 push press

*Start moderately heavy (60%) and build to a tough set.

 

C) 3 sets for quality:

– 6-10 strict pull-ups (add weight if needed)

– 6-10 strict handstand push-ups (scale 2/ 6 negatives)

– 10 hollow rocks + 10 V-ups + 10 hollow rocks

 

Thursday 7/13

A) Every 10 minutes at 80-90% pace x 3-4 sets:

– 500/400m row

– 20 wallballs

– 20 push presses (95/65)

– 20 box jumps – step down

– 50 double unders

R4-5M

*Switch order every set.

*Keep times consistent.

 

B) For quality:

– 50 banded pull-aparts

– 30 reverse snow angels w/ 2.5lb plates

 

Friday 7/14

A) E3MOM x 5 sets:

– 5-4-3-2-2 bench press @ 20X1

– 10-12 BB curls @ 20X1

– 10-12 medball supine hamstring curls @ 20X1

*BP should be heavier than last week.

 

B) 3 sets for quality:

– 1 lap/side suitcase carry (w/ farmers carry handle)

– 20 tricep pull-downs (w/ green band)

– 10/side KB front rack reverse lunges (AHAP)

– 10/side bent over DB rows (AHAP)

 

Saturday 7/15

8am Masters

9am CrossFit

10am Barbell

11am FREE Intro To CrossFit

 

Sunday 7/16

8am Endurance

11-2pm Open Gym