Monthly Archives: April 2016
Saturday 4/30/16 Training
Upcoming Events
Golf Tournament-Saturday, May 14th 10:00am
Team Nutrition Challenge-May 21st
Memorial Day Murph-Monday, May 30th 10:00am
Strength
10 Minutes To Find Heavy
3 Front Squats
-Then-
Repeat 2×3
Conditioning
On The Minute
Minutes 0-5 5 Thrusters 75/55lbs
Minutes 5-10 5 Thrusters 95/65
Minutes 10-15 5 Thrusters 115/85lbs
Add 20lbs Every 5 Minutes Unitl Failure
Mobility
3 Minutes Lizard
1 Minute Archer
2 Minutes Super Front Rack
Bonus
3 Rounds
Max L-Sit
15 Hip Extensions
Friday 4/29/16 Competition
Upcoming Events
Golf Tournament-Saturday, May 14th 10:00am
Team Nutrition Challenge-May 21st
Memorial Day Murph-Monday, May 30th 10:00am
Conditioning
4 Rounds For Time
21 Sit Ups
15 Handstand Push Ups
9 Deadlifts
400 Meter Run
Scaled
4 Rounds For Time
21 Sit Ups
15 Pike Press
9 Deadlifts
400 Meter Run
Mobility
4 Minute Forward Fold
1 Minute Puppy Dog
Accumulate 2 Minutes Hanging
Thursday 4/28/16 Training
Upcoming Events
Golf Tournament-Saturday, May 14th 10:00am
Team Nutrition Challenge-May 21st
Memorial Day Murph-Monday, May 30th 10:00am
Strength
7×1 Push Jerk
Conditioning
AMRAP 12
20 Lunges
20 Pull Ups
20 Box Jumps
Scaled
AMRAP 12
20 Lunges
20 Jumping Pull Ups
20 Box Jumps
Mobility
10 Cat Cow
2 Minute Overhead Distraction
3 Minute Pigeon
Wednesday 4/27/16 Training
Upcoming Events
Golf Tournament-Saturday, May 14th 10:00am
Team Nutrition Challenge-May 21st
Memorial Day Murph-Monday, May 30th 10:00am
Strength
7×2 Touch “N” Go Power Cleans
Conditioning
AMRAP 6
5 Power Cleans
20 Double Unders
Scaled
AMRAP 6
5 Power Cleans
40 Jump Ropes
Mobility
10 Downward Dog To Cobra
1 Minute Lying Twist
2 Minute Banded Hip Extension
2 Minute Butterfly Forward Fold
Bonus
5 Rounds
Tuesday 4/26/16 Competition
Upcoming Events
Golf Tournament-Saturday, May 14th 10:00am
Team Nutrition Challenge-May 21st
Memorial Day Murph-Monday, May 30th 10:00am
Conditioning
“The Jackie Daniels”
AMRAP 20
15 Wall Balls
10 Bench Press
5 L-Pull Ups
Scaled
AMRAP 20
15 Wall Balls
10 Bench Press
5 Strict Pull Ups
Mobility
1 Minute Archer
1 Minute Child’s Pose
2 Minute Shoulder Sink
Monday 4/25/16 Training
Upcoming Events
Golf Tournament-Saturday, May 14th 10:00am
Team Nutrition Challenge-May 21st
Memorial Day Murph-Monday, May 30th 10:00am
Strength
“Back Attack”
4 Rounds
8 Supine Rows
8 Kettlebell Swings
8 Ring Rows
Rest 2 Minutes
Conditioning
“Run, Insert Name, Run”
4 Rounds
100m Sprint
100m Walk
Then
800m Sprint For Time
Mobility
1 Minute Eagle
3 Minute T-Spine Smash
3 Minute Standing Straddle
Bonus
2 Rounds
2 Minute Max Sit Ups
2 Minute Rest
Saturday 4/23/16 Training
Upcoming Events
Golf Tournament-Saturday, May 14th 10:00am
Memorial Day Murph-Monday, May 30th 10:00am
Skill Development
Rope Climb
Conditioning
3 Rounds
15 DB Squat Cleans
30s Rest
15 Handstand Push Ups
30s Rest
400m Sprint
60s Rest
Friday 4/22/16 Training
Upcoming Events
Golf Tournament-Saturday, May 14th 10:00am
Memorial Day Murph-Monday, May 30th 10:00am
Strength
7×3 Pause Overhead Squat (Building)
Starting Weights
Advanced 135/95lbs
Intermediate 95/65lbs
Beginner 0-65lbs
Conditioning
3 Rounds
40s Work/20s Rest
KB Snatch (Right)
Double Unders
KB Snatch (Left)
Double Unders
Thursday 4/21/16 Competition
Upcoming Events
Golf Tournament-Saturday, May 14th 10:00am
Memorial Day Murph-Monday, May 30th 10:00am
Conditioning
AMRAP 12
3 Muscle Ups
6 Power Snatches
9 Knees To Elbows
Your Guide To Everyday Eating!
Here it is in most simple form if you are trying to be lean and healthy.
Eat Meat & Vegetables
Nuts/Seeds & Oils
Some Fruit
Little Starch
No Sugar
Cliff Notes
-Piece of meat at each meal…Size and thickeness of palm
-2 handfuls of veggies minimum every meal
-Add some fat with a handful of nuts or 1-2 tablespoons of oil
-1 handful of fruit…berries are the best option
-Keep starchy foods for after workouts, avoid otherwise
-No sugar…avoid it like the plague for weight loss and health
-Cheat Meals: the more often you have them, the slower your results will come. If I had to recommend it, keep it to one per week.
Steps to making a plate of food: 3-5 meals per day
Step 1-Meat
Meat: Beef, lamb, chicken, turkey, pork and others,
Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish.
Eggs: Choose free-range, pastured or Omega-3 enriched eggs.
Have a piece of piece of meat/fish/seafood/egg with each meal.
Serving Size: Size and thickness of the palm of your hand
Step 2-Vegetables:
Asparagus, Avocado, Artichoke hearts, Brussels sprouts, Carrots, Spinach, Celery, Broccoli, Zucchini, Cabbage, Peppers (all kinds), Cauliflower Parsley, Eggplant, Green onions
You can never go wrong with vegetables…eat your heart out here.
Serving Size: Minimum two handfuls per meal
Step 3-Nuts and Oils
Almonds, Cashews, Hazelnuts, Pecans, Pine nuts, Pumpkin seeds, Sunflower seeds, Macadamia nuts, Walnuts, Coconut oil, Olive oil, Macadamia oil, Avocado oil, Grass-fed butter.
Fat is one of the most misunderstood macronutrients in the history of nutrition…we are not going to get into why it is amazing for you here but if you would like some more information feel free to check out this article.
Serving size: 1-2 tablespoons olive oil or handful of nuts
Step 4-Fruit
Apple, Avocado, Blackberries, Papaya, Peaches, Plums, Mango, Lychee, Blueberries, Grapes, Lemon, Strawberries, Watermelon, Pineapple guava, Lime, Raspberries, Cantaloupe, Tangerine, Figs, Oranges, Bananas.
Serving Size: 1 handful per meal…berries are the best option
Step 5-Little Starch
Sweet Potato, Yam, Pumpkin, Butternut Squash, White Rice, Plantain, Wild Rice, Brown Rice, Potatoes, Oats, Quinoa, Corn.
Starches are packed with carbs and most do not need to eat much from this category hence the “little” starch.
Serving Size: 1 cup after your workout. There is no need for this on days you do not workout.
Step 6-No Sugar
This is anything with sugar in it or added to it.
Read your labels because you will find that sugar is in just about everything that isn’t listed above.
