Monthly Archives: March 2016

Monday 3/21/16 Training

Upcoming Events

Friday Night Lights

March 25th 5-7pm

Rock Climbing 

Saturday, March 26th 10am


Strength

2 Sets

4 Front Squats + 8 Back Squats @100%

Rest 3 Minutes

Conditioning

Teams of 3

1 Works-2 Rest

2 Rounds

1 Minute Max Burpees

1 Minute Max Calories Airdyne

1 Minute Max Calorie Row

Thursday 3/17/16 Training

Upcoming Events

Friday Night Lights

March 18th, 25th 5-7pm

Rock Climbing 

Saturday, March 26th


Strength

3×3 Power Clean

Conditioning

AMRAP 10

5 Man Makers

10 Knees 2 Elbows

Wednesday 3/16/16 Training

Upcoming Events

Friday Night Lights

March 18th, 25th 5-7pm

Rock Climbing 

Saturday, March 26th


Conditioning

“Baseline”

For Time:

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Strength

4 Sets

5 Chin Ups

Rest 1 Minute

Max Strict Handstand Push Ups

Rest 1 Minute

Tuesday 3/15/16 Competition

Upcoming Events

Friday Night Lights

March 18th, 25th 5-7pm

Rock Climbing 

Saturday, March 26th


Conditioning

“Firecracker”

For Time

25 Power Snatches

50 Pull Ups

75 Sit Ups

1 Mile Run

7 Steps To Healthy Eating

Hey there my friends!

 

I have just finished reading the Wild Diet by Abel James (would highly recommend it!) and wanted to give you some easy steps he recommends for weight loss, health, and choosing quality foods, that taste good, and give you energy!

 

Click Here for a link to his book.

 

The-Wild-Plate1

 

 

 

Step one

 

2/3-3/4 of your plate should be leafy greens
Examples: Spinach, kale, arugula, collards or other greens
Raw is best but steamed and lightly cooked works too.

Fresh organic veggies are preferable

When you eat out ask for extra greens or other colorful veggies in place of starchy foods

 

eat-more-leafy-greens1


Step 2


Proteins, meat, and eggs
Examples: Grass fed beef, chicken, pork, turkey, eggs or seafood should make up 1/3 of your plate.

The proper portion for your meat is about the size of the palm of your hand

If your still hungry eat protein and green veggies until you are satisfied


Step 3

 

Eat whole fruit as a snack or to sweeten other foods.
Limit to 1-2 servings a day to maximize fat loss

 

 

paleo-fruits-berries

Step 4


Add energy to your meals with nutrient dense fat
Grass fed meat, grass fed butter, coconut oil, avocado oil, olive oil, or unsalted nuts (almonds, pecans, macadamia, walnuts, being the best options for nuts)
Avoid processed oils

Example: Corn oil, Safflower oil, Canola oil)

 

 

goodfats


Step 5


If you are extra active, have a fast metabolism, or less tolerate of fat or protein
Consider boiled sweet potatoes, whole grain rice with lunch or dinner

If you find that carbs slow your fat loss skip the starch and eat extra protein, veggies, or fat instead


Step 6


Avoid these foods

No white carbohydrates
Example: Bread, potatoes, rice, cereal, pasta, fried food with breading
These carbs are high glycemic and processed which raises insulin levels, increases hunger, and leads to fat storing

No processed food
Packed with chemicals, these foods do not satiate (help you feel full) your hunger because they contain a high amount of calories with very little nutrition

No wheat, corn, or other modern grains
Domesticated and gmo processed grain spike blood sugar, increase insulin levels and leads to fat storing

No liquid calories
Fruit juices, sports drinks, soda, or fat free milk
Pure high glycemic carbs cause a rapid rise in blood sugar resulting in high  insulin levels that stop fat burning in its tracks

 

 

PaleoDiet2


Tips to maximize fat loss


Focus on native plant and animal foods from local sources

Use small utensils or chop sticks to eat your meals
Taking many small bits is more satisfying and less likely to lead to overeating

Use small plates or bowls preferably blue or white plates
Avoid the color red in your eating environment, fast food, and chain restaurants uses increase arousal and get you to eat more.

Cook meats, veggies, and starches low and slow to minimize impact on blood sugar

Add vinegar, citrus, and fermented food to aid in digestion and reduce the glycemic load of your food.

Be vigilant, ask yourself, ‘would this look like something my ancestors would have eaten?”

 

 

Step 7

Move your body everyday

Do exercise you love

Move fast, Lift heavy, and have fun! 

Monday 3/14/16 Training

Upcoming Events

Friday Night Lights

March 18th, 25th 5-7pm

Rock Climbing 

Saturday, March 26th


3 Sets

4 Front Squats + 8 Back Squats

Conditioning

“25 To Life”

25 Wall Balls

25 Air Squats

25 Hand Release Push Ups

25 Double Unders

25 American KBS

25 Double Unders

25 Hand Release Push Ups

25 Air Squats

25 Wall Balls

Saturday 3/12/16 Training

Upcoming Events

Friday Night Lights

March 11th, 18th, 25th 5-7pm

End of Lean & Mean Challenge

Saturday, March 12th 9am

Rock Climbing 

Saturday, March 26th


Strength

15 Minutes To Find A Heavy

5 Push Press

Conditioning

5 Rounds For Time

20 Push Ups

20 Dumbbell Lunges

30s Hollow Hold

Friday 3/11/16 CrossFit Open 16.3

Upcoming Events

Friday Night Lights

March 11th, 18th, 25th 5-7pm

End of Lean & Mean Challenge

Saturday, March 12th 9am

Rock Climbing 

Saturday, March 26th


TBA

Thursday 3/10/16 Training

Upcoming Events

Friday Night Lights

March 11th, 18th, 25th 5-7pm

End of Lean & Mean Challenge

Saturday, March 12th 9am

Rock Climbing 

Saturday, March 26th


Strength

Part 1

15 MInutes To  A Heavy

3 Power Cleans

Part 2

10 Minute Kipping Pull Practice

Conditioning

AMRAP 8

10 Front Squats

30 Double Unders

Wednesday 3/9/16 Training

Upcoming Events

Friday Night Lights

March 11th, 18th, 25th 5-7pm

End of Lean & Mean Challenge

Saturday, March 12th 9am

Rock Climbing 

Saturday, March 26th


Strength

5 Sets

5 C2B Chins (add weight)

1 Minute Rest

5 Strict Handstand Push Ups

1 Minute Rest

Conditioning

Partner Workout

Partner 1 500m Row

Partner 2 20 Russian Kettlebell Swings

Switch

Partner 1 400m Sprint

Partner 2 20 Russian Kettlebell Swings

Partner 1 500m Row

Partner 2 20 Russian Kettlebell Swings

Partner 1 30 Cal Air Dyne

Partner 2 20 Russian Kettlebell Swings