Week of 020424

 

       

Some interesting questions have come up on the challenge the number 1 thing I want to make clear is that the grams of fruits and vegetables you are recording and adding up are the actual weight of the fruits and vegetables you eat.  For the grams of protein, you are adding up all the grams of protein in all the of the foods you ate, these are two different things, one is how much a food weighs and one is how much protein is in your foods... I am surprised that people have not understood this but it does explain where we are at and how conscious you are of the fuel you are taking in and that is why we are doing this challenge, to hopefully learn something new and build some better habits.. 

Yes, you should weigh your protein sources but you must understand that 100 Grams of chicken is not 100 grams of protein, there are 30 Grams of protein in 100 grams of chicken (60 in 200 and so on).  The same goes for any other food, even your 100 grams of cake probably has about 5 or 6 grams of protein in it and yes those count towards your total too. There are a bunch of examples in the picture above, but I feel like I need to give you a few more examples:

A 50 gram egg contains 6.5 grams of protein. 

170 grams of Greek Yogurt contains 17 grams of protein. 

100 grams of 90% Lean Ground beef contains 26 grams of protein.

A 240 gram glass of whole milk contains 7.5 grams of protein.  

100 grams of steak contains 30 grams of protein. 

100 grams of cooked haddock contains 20 grams of protein.

and all of this can be found on packaging, in the chronometer app or by a simple google search...

I hope you're understanding it now, please start paying attention to labels.....

Week of 020424

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 No Pushup Burpees 

*Empty Bar

Strength:

On the minute for 14 Minutes Complete:

2 Power Cleans 

Start light and climb slowly to a heavy double as form allows..

Conditioning: 

5 Rounds for Time of: 

50 Double Unders (or 150 Singles)

10 Burpees 

5 Power Cleans @ 70% of Days Max 

Mobility: 

2 Min Sumo

1 Min Down Dog 

1 Min Seal

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

5 Burpees

10 Situps

5 Rollover V sits

Mobility:

2 Min Sumo Squat 

1 Min Forward Dragon Each Side 

1 Min Lizard Each Side 

Strength:

Strict Press

10-10-10-10

Climb to a heavy set of 10

Conditioning: 10 Minute time cap 

For Time: 

100 Wallballs 

* 10 Toes to bar at every break 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Kip Swings 

5 2 Pushups Inchworms

10 Airsquats 

30 Mountain Climbers 

Mobility: 

1 Min Twisted Cross Each Side

2 Min Sumo Squat

2 Min Seated Forward Fold

Strength: 

Barbell Row 

10-10-10-10

Climb to a heavy controlled set and record your number...

Conditioning: 

5 Rounds For Time of: 

12/9 Cals Bike 

15 Double Dumbbell Power Cleans (Goal 40/25)

21 Pullups 

*if unable to do 10 Unbroken pull-ups Scale to 12

*if unable to do 2 Unbroken pull-ups Scale to 12 with a band. 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

Every 3 Minutes for 21 Minutes complete:

100 Foot Shuttle Run

15 Deadlifts (Goal 135/95)

100 Foot Shuttle Run

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes