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

2 Minute Couch

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

2 Minute Couch Stretch

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

10 Hip Extensions

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

Accumulate 5 Minutes Asian Squat

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

2 Minute Couch Stretch

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.