Complete as many rounds and reps as possible in 12 minutes of:
- 150 Wall balls (20 to 10′/14 to 9′)
- 90 Double-unders
- 30 Muscle-ups
Posts By Kyle
Thursday Workout: Heavy and Run
WOD
5 Rounds of
- 8 Thrusters (165 / 115)
- Run 400 Meters
Wednesday Workout: Double, No Triple Fun
In 5 Minutes
- 50 KB Swings (53/35)
- Max Muscle Ups
Rest 2 Minutes
In 4 Minutes
- Row 750 Meters
- Max Thrusters (95/65)
Rest 2 Minutes
In 3 Minutes
- Max Rope Climbs
Score is # of Muscle Ups + Thrusters + Rope Climbs
Tuesday Workout: 15 Minute Stinger
15 Minute AMRAP of:
- 5 Power Clean (115/75)
- 10 Front Squats (115/75)
- 15 Situps
- 20 Double Unders
Anytime you break reps, do 3 burpees.
Monday Workout: Deadlift and Overhead Squat and Row/Airdyne Max
Mobilize
Shoulders and Hips
Strength
Work up to a 1 Rep Max Deadlift
3-3-3-3-3 Overhead Squat
Optional Side WOD
Row or airdyne as many calories as you can in one minute
Sunday Workout: Party Time
Noon only for Open Participants.
WOD # 1
10 Minutes to Complete
- 40 Power Cleans (155/115)
- 20 Handstand Pushups
- Max Effort Muscle Ups
WOD # 2
7 Minute AMRAP of
- 20 KB Swings (53/35)
- 15 Wall Balls to 12 Foot Target (20/14)
Friday Workout: Open WOD 12.3
Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
- 15 Box jumps (M 24″ box / F 20″ box)
- 12 Push press (M 115 lb / F 75 lb)
- 9 Toes-to-bar
Thursday Workout: Push Press & Row Sprints
Strength
Push Press 5-5-5+
WOD
2 Rounds
3 Minutes (rest 3 minutes between rounds)
- Row 500 Meters
- Max Reps KB Snatch (53 / 35)
Fifth Nutrition Challenge: Save the Date… Saturday, March 17th at 1PM
We’re happy to announce our Fifth!! nutrition challenge. This event is open to the public! Our first nutrition challenge was a really awesome success. Our second challenge was even better. Our third was even better. Our fifth was fantastic. We’re opening up the competition to anyone who wants to participate. All you have to do is show up on Saturday, March 17th at 1PM with $20 in cash for the prize pool.
Please rsvp on Facebook.
The reason for this challenge is simple: I’ve realized that even with our posts about nutrition (Nutrition Basics, “Nutrition Basics for Health and Performance” and “Eating a Zone-Ish Diet”) we still need to get it in your heads that FOOD IS FUEL (i.e. if you eat like crap, you will perform like crap) and proper nutrition is MORE important than the hours you spend with us.
Nutrition Challenge Rules
- Consult your doctor before you make any nutrition changes.
- You must bring $20 to the meeting on Saturday in order to compete. The money will be used as a prize pool for the winner.
- If you want to enter the nutrition challenge, you follow exactly what we say. There are no exceptions.
- It starts Saturday and ends after 8 weeks.
- On Saturday, we will take a picture of you showing your mid section. The winner will be the one who shows the best body change (more lean muscle mass/less fat). Ladies please wear a sports bra and men need to go shirtless for the picture.
- We will go over the details of the contest at the event, but the first four weeks will be absolutely strict, i.e. none of the following: alcohol of any kind, gluten, grains, diet soda, processed food, milk products and sugar.
- You need to enter all your nutritional information into FitDay for the first three weeks. You must enter everything you eat.
- You will need to print out your FitDay information and bring the sheets to the gym to review with a trainer every Monday for the first three weeks.
- Calculating how much we eat: Take your body weight and subtract fat mass. I weigh 149# and have about 10% body fat, so I have 136# of lean body mass. Everyone will start out by eating .7 to .9 grams of protein per lean pound of body mass (I would eat .9 (up to 1 gram)*136# or 122 grams of protein per day). Based on general zone guidelines, I will divide that number by 7 to estimate my fat and carb macronutrient blocks. I know I am more active than most people, so let’s say I get 18 blocks from this estimate. Multiply by 9 for carbs and by 3 for fat; so 162 grams of carbs and 54 grams of fat. I know I do best between 2x and 3x Fat, so I eat about 108 to 162 grams of fat per day. This isn’t a science. It’s just a starting benchmark. If you are looking to shed pounds dramatically, you probably need to be eating under 100 grams of carbs per day. Under 50 carbs per day and you are going to be lethargic and your performance will decrease. You need to experiment, track and dial things in based on your specific needs.
- Try to eat as much naturally raised food as possible. The more processed and the more industrialized, the worse it is.
- Things that are OK: naturally raised or pastured meats, wild caught fish, sweet potatoes, yams, squash, tubers, meats, eggs, BACON, vegetables like broccoli, asparagus, lettuce, cabbage, brussel sprouts, carrots, spinach, artichoke, coconut oil, olive oil, fruits in limited quantities.
- Things that are in the grey area: milk products, protein powders, butter
- Supplements: 5 to 8 grams of fish oil, multi vitamin, vit d.
More Resources
Wednesday Workout: Long One!
WOD
25 Minute AMRAP of
- Run 400 Meters
- 30 Double Unders
- 20 Box Jumps
- 10 Clean and Jerk (95 / 65)
- 10 Pushups
- 5 Handstand Pushups (if you can’t do HSPU, add 10 regular pushups)
