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.

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

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.

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.

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

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

Week 3 of the EDCF Nutrition & Wellness Program starts this week!

The goal for this week is to consume 2-3 liters of water each day and aim for 6-8hrs of sleep/night. Make your sleep environment conducive by eliminating light before bed. Looking at a TV or computer screen will keep your brain stimulated and with inhibit proper sleep.  For the 30 minutes leading up to when you are going to bed remove yourself from light sources.  Yes, your cell phone and tablet count too. Try to stay off them.  Black-out curtains are also a good and cheap investment to help create good sleep patterns.  The goal is to go to bed and wake up at roughly the same time each day.

During Week 3 we will also start supplementation with fish oil (anti-inflammatory), vitamin D (aids calcium absorption for bones, combats lethargy, supports cardiovascular health) and a daily probiotic supplement.  Gut health is your first defense from illness.

As always, reach out to your assigned coach if you have any questions or concerns!

—

Memorial Day Murph kicks of next Monday (5/29) at 9am! This is the only class for the day. More details to come via email so stay tuned!

Monday 5/22

Snatch cycle day 5 (last one)

A) Snatch tech work

B) Every 90 seconds x 4 sets:

– hang snatch + snatch

*Build from 65-80%.

+

Every 90 seconds x 5 sets:

– snatch

*Build from 80-95+%. Test if feeling it.

C) “Helen” – Tester

3 rounds for time:

– 400 m run

– 21 KB swings (53/35)

– 12 pull-ups

Tuesday 5/23

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 1 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 1 rep @ 95+%

*Build to today’s heavy rep. If you’re feeling good, go for it.

B) Every 5 minutes x 4 sets:

– 500/400m row

– 12 double KB front rack reverse lunges

*Goal is same split times each set.

Wednesday 5/24

A) E3MOM x 15 min (4 sets)

– TnG power clean cluster 2.2.2

*R10S between clusters. Building each set.

*Should be heavier than 5/10.

B) 3 sets, 4 minute running clock:

– 400m run

– max reps in remaining time of ground to overhead

(185/125, 155/105, 135/95, 115/75, 96/65)

*R2M between sets.

Thursday 5/25

A) AMRAP in 4 min:

– 400m run

– strict HSPUs

*R4M

AMRAP in 4 min:

– 10 box jumps (24″/20″)

– 10 pull-ups

*R4M

AMRAP in 4 min:

– 5 burpees over the barbell

– 5 thrusters (95/65)

*R4M

AMRAP in 4 min:

– 30 double-unders

– 10 toes to bar

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side

Friday 5/26

A) E3MOM x 15 min:

– 5-5-5-3-2 push press (build to a heavy double)

– 6-12 strict supinated pull-ups

*Building heavier than last week.

B) 4 sets for efficiency:

– 8-10 stiff leg sumo deadlifts @ 2011

– 1 min accumulated FLR

C) 4 sets for efficiency:

– 6-8 single arm DB press @ 2111

– 6-8 bend over DB/KB row @ 2111

– reverse sled drag (heavy, normal speed)

Saturday 5/27

8am Masters

9am CrossFit

10am Barbell

Sunday 5/28

8am Endurance

Open Gym TBA

Week 2 of the EDCF Nutrition & Wellness Program is underway! Here are a few words from Coach RJ:

I hope week 1 went well for everyone.  I hope everyone is weighing 3 times each week.  Please don’t get attached to those numbers though, remember your weight is just an easy variable for us to track.  Make sure if you didn’t take a week 1 photo that you do that here in the next few days please.

We want to keep up what you guys started during week 1 by eliminating inflammatory foods.  Have you been looking at the nutrition facts on the labels of your food?  Start to make a habit of glancing over that when your are cooking the item or buying it at the store.  See what the actual serving size is, look at the sugar content and see if you can pronounce most of the ingredients.  These are good habits to start now so you are more aware of what you put in your body.

Week 2 we want to begin to cut down on the processed foods we eat (things that come in a package like: pop tarts, processed fruit juice, frozen dinners and pizza, crackers/chips). Not all processed foods are bad we just want to make sure it’s not the bulk what what you are consuming each day.  They are usually loaded with sugar, preservatives, salt, hidden wheat and soy.

Aim to eat a green vegetable 3x/day and one cup of a non-starchy vegetable at each meal this week.  Yes, they both may be the same vegetable meaning, you could have a cup of asparagus at each meal and that would meet the requirement of both and you don’t have to eat 2 cups at that meal if your choose that vegetable.  Food is fuel!  So fuel your body with what it NEEDS!

I want to end this email with a few things coach Kat brought up with her group last week that I think is perfectly worded and great information to keep in mind during these 12 weeks:

1) Food is GOOD! It is fuel, it is energy, it is life. It is not the enemy. The functional power that food has in relation to the workings of our health is an amazing thing so I’d encourage you to try new foods and recipes to see how your body responds!

2) You are strong and capable adults. Having a donut was not a “weak moment” – it was a choice, and if you make that choice, don’t beat yourself up over it! 🙂 Try being like a baseball pitcher who throws a ball when it was meant to be a strike and move on. Be kind to yourself – you have thousands of meals ahead of you, so don’t dwell on the past. Like the game, your life will go on!

3) Take 1 week at a time! As the saying goes: this is a journey, not a destination. Some of you may lose steam along the way, and just because you don’t fully participate in a week or two, doesn’t mean you’re out of the program. Just check in with me and we’ll get you back on track.

Please let me know if you have any questions or need any guidance, I’m here to help!  I want everyone to be successful and more importantly, happy.

Have a great week and hit the ground running. Y’all are going to crush this week!

– Coach RJ

Monday 5/15

A) Snatch cycle day 4

B) E90S x 8 sets

– hang snatch + snatch

*Build from 65-95%. No misses!

C) “Murph” Prep

For time:

– 800m run, then

– 10 rounds of:

• 5 pull-ups
• 10 push-ups
• 15 air squats

*Please join us for our annual Memorial Day Murph event on 5/29. More details to come…

Tuesday 5/16

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – One set of: max unbroken reps @ 80%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

**compare set 6 to what you got on 4/11/17

B) Every 7 minutes x 3 sets:

– 500/400m row

– 20 wallballs

– 15 burpees

*Rx+ perform 30 wallballs.

Wednesday 5/17

A) E90S x 8 sets:

– hang clean + clean

*Build from 60-90%. These should be squat cleans if able.

B) EMOM x 12-21 min:

1: 250/200m row

2: 8-12 push press (115/75, 95/65)

3: 6-10 box jump – step down (24/20”)

Thursday 5/18

A) At 0:00:

– Row 1000/800m

– 50 RKB swings (53/35)

– 25 pull-ups

*rest until…

At 10:00:

– Run 800m

– 40 alternating DB snatches (50/35)

– 20 toes to bar

*rest until…

At 20:00:

3 rounds for time

– 200m run

– 20 RKB swings

– 10 toes to bar

*Perform all sets at 80-90% pace. Stay consistent.

C) Accumulate 3 minutes in an L-sit.

Friday 5/19

A) E3MOM x 15 min:

– 5-5-5-3-3 push press (build to a heavy set)

– 6-12 strict supinated pull-ups

*Building heavier than last week.

B) Three sets of:

– 16 x front rack weighted BB box step ups (knee height)

R10-15S

– 12 DB Romanian deadlifts @ 2011

*Rest as needed

C) 3 sets of:

– 6-8 kneeling landmine presses /side @ 2111

– 6-8 bent over BB rows @

– 6-8 two arm turkish sit-up w/ hold @ 2111

*Rest as needed

Saturday 5/20

8am Masters CF

9am CrossFit

10am Barbell

11am FREE Intro To CrossFit

Sunday 5/21

8am Endurance

Open Gym TBA