Week Of 052923

As we roll into the last few days of the real food challenge I am hoping those of you that stuck to it or at least did your best to stick to it got the chance to recognize some habits that could be tightened up a bit.  I have heard from a few of you how you have noticed the difference in energy and overall better feeling just from eliminating some of the poor quality foods that sometimes we take in without noticing.  The goal of this challenge wasn't to get you to cut calories, lose weight or deprive yourself of the things you enjoy, the goal was simply to get you to recognize that the quality of the food we eat makes all the difference in the way we think, feel and perform and making slight changes in those foods and being conscious of the foods that don't help that can make a big difference.  The aesthetic results are simply the byproduct of the things we are and aren't doing not the primary focus.  This is not me saying that there is not a time and a place for foods that aren't exactly high quality or processed foods that we are simply eating for pleasure it is just me looking for you to take the chance to step back from those foods become aware of them and then distinguish which of these foods are, "Sometimes" foods and which are, "All the time" foods.  The foods that we were meant to eat should be those that you have been taking in this month, plants and animals, the rest have their place but they should be seen as something you have as a treat not as a staple, if we are trying to fuel ourselves for the best performance (life), we have to recognize that the things we are eating are either helping or hurting that process and obviously whichever way we lean more towards the results will also lean. Fuel your vehicle with quality fuel, get quality results, fuel it with low quality fuel, it's going to drive like shit... it's just that simple.... Hope you guys have noticed some changes worth keeping and stick to them the majority of the time... I'll be rewarding those of you that I feel made a solid effort at this towards the end of the week and I'll be hoping you'll decide continuing this lifestyle for the majority of your meals is not only pretty easy and enjoyable but also well worth it.. Good work...

Week Of 052923

Monday: Combined Kids and adult Memorial Day Class at 8:30AM

Warmup with a 3-5 Min Jog

Then: Dynamic Class Warmup 

 
Strength and Conditioning:
 
For Time:
 
20 Deadlifts (65% Max)
400M Run
20 Kettlebell Swings (Heavier than normal)
400M Run
20 Front Squats (3/4BW/1/2BW)
400M Run
20 Burpees
400M  Run
20 Chest-to-Bar Pull-Ups
400M Run
20 Box Jumps
400M Run
20 Dumbbell Squat Cleans (½ BW Total)
400M Run
 
Immediately following the workout go directly into establishing a Max on the following Complex:
 
2 Deadlifts
1 Power Clean
1 Hang Squat Clean
 
Wednesday:
Class at 5:00 PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
10 Tempo Squats
5 Inchworms
16 Lunges
8 Pushups
 
Mobility:
3 Min Sumo Squat  
2 Min Seal
1 Min Seated forward Fold
Conditioning:
 
3 Rounds for Time of:
 
Bike 2000M
50 Wall Balls
50 Situps
Strength:
Dumbbell Bench Press
9-9-9-9-9
 
*Use a weight you can safely do 12 but not 20
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike and then: 
 
3 Rounds of: 
 
5 Strict Pull-ups 
10 Pushups
15 Airsquats
 
Mobility: 
 
1 Min Lizard each side
2 Min Happy Baby  
2 Min Forward Dragon Each side 
 
Conditioning: 15 Minute Cap
 
5 rounds for time of:
 
10 Box Jumps
9 Front Squats
8 Push Press
7 Toes To Bar
6 Lateral Burpees
 
·        Use 80% Strict Press Max for both barbell movements
 
Strength: 
 
Back Squat
3-3-3-3-3
 
@ 80% Back Squat Max  

Saturday: Class at 8:30AM
 
Dynamic Class Warmup 
 
Strength & Conditioning:
 
Every Minute on the minute for 6 Rounds Complete:
 
Min 1: Bike 15/12 Calories
Min 2: 15 KB Sumo Deadlift High Pulls
Min 3: 15 Box Jumps
Min 4: 15 KB Swings
Min 5: 15 Burpees  
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