Erika is meticulous about updating her journal…with Princess stickers!!!
It’s been great seeing everyone updating their books after workouts. Keep it up. Don’t forget to keep little notes, like how you felt before and after. This may help you see how your day affects your workouts; stress, sleep, and diet are just a few of the many factors that may slow you down. Just remember to write it down.
10 reasons why women don’t bulk up with weight training from Elite FTS. Everyone should read this article, because it’s points applies to everyone, not just the ladies.
Friday’s Workout of the Day
3 Rounds
Run 450m (to the end of the chain link fence, before the DeHart building)
21 Kettlebell Swing 55/35
12 Push Press 95/65
I am holding a strong-man log. If anyone one where to pick one of these bad boys up, let me know
I Train. Motivation.
Tips to get your kids moving. Fitness is a lifestyle, and I hope I’m imparting the right things on kids. I think it’s working. I truly believe movement begets movement: once you “get active”, you want to stay active. Teaching our kids these traits may be the most important thing we do.
Last night I wrote the couch will kill you. The NY Times has an article that confirms it.
Strength
Max Rep Set
Front Squat
Men - Body Weight
Women - 3/4 Body weight
Use 3-4 sets to warm up, using a power clean to rack the weight. The goal is as many reps as possible at the prescribed weight.
Metcon
21-15-9
Wallball Shots
Med Ball Slams
Med Ball Clean
Men - Red
Ladies - Blue
Brandon and Wayne doing the Atlas
The Truth from Starting Strength.com, Mark Rippetoe’s site. This article is “in your face”. The author, Jim Steel, seems kind of old and cranky, but he’s serious about training hard. Best line: “One more for the apocalypse”. Or maybe it’s “The Couch will kill you”.
Strength
Shoulder Press
3-2-2-1-1-1
Folks, we’re going to have to power clean this up.
Metcon
21-15-9
Handstand Push Up (HSPU)
Toes to Bar
Any sub for HSPU will be a 2 for 1 sub.
The gang starting the partner chipper on Saturday.
Once again, a reminder. We will have a nutrition seminar on Tuesday night at 7:15, after the last class. The subject will be pre and post workout nutrition, and will take about 30 minutes. I hope to see you there.
Hamburger Helper and the Entropic Degradation of All Things. I really enjoyed this article on observations on the falling quality of Hamburger Helper. Have you noticed things that were great as a kid, or from years ago, has degraded over time?
Strength
Deadlift
3-2-2-1-1-1
Build to a heavy single. If you feel it, go for a 1 rep max.
Let’s see how those max rep sets are working!
Metcon
3 rounds
Run through DeHart lot (600m-ish)
This is my breakfast. I eat something like this everyday.
We had a great time this weekend at the “Bring-a-friend” workout. We hope you did, too. We’ll try to do one of those every 3-4 months, so if you missed it, that’s ok. We’ll do it again real soon (September-ish).
Last week, I posted an article from Barbells and Bacon. One of the author’s 11 rules was: Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble.
I wanted to show you what I eat in the morning. The zone teaches us to build around protein, and that’s what I did here. I eat eggs, 2-3, everyday. Most days, I add cheese and meat, maybe even milk to my egg scramble. I don’t weigh and measure my food, but I usually eat 3-4 blocks of protein at breakfast. That’s what you see in the photo. There are 2-3 eggs with some turkey bacon mixed in, and I have 2 more pieces of turkey bacon (3 pieces of turky bacon is 1 zone block of protein). I have a cup of blueberries and strawberries with some lemon juice (that’s 2-3 blocks of carbs. I usually save my carbs for post workout, but more on that later). I don’t add fat, because my eggs are cooked in olive oil, and the yolks are not removed. No egg whites for me.
I switched to liquid fish oil a few months ago, and I really like it. I take a tablespoon at dinner, and one at night. The fish burps you get from the pills goes away in liquid form. I really like the Carlson’s Cod Liver Oil, and 1 serving (a teasponn) of Carlson’s fish oil is 1g of Omega 3’s. You would need to take 3-4 fish oil pills to get this much Omega-3.
I also take Glucosamine Chondroitin at breakfast and dinner for joint health. Not pictured is my coffee.
If I’m working out at 9am, I may eat this at 8:15, get in the car, drive to the gym, and hit the workout. This is my ideal pre-workout meal.
You’ll notice: No toast, cereal, or oatmeal in site. I do eat cereal on occasion (1x a month), but usually after dinner as dessert. The because cereal, even the health stuff, is so packed with carbs, that it’s about a good for you as ice cream. The only oatmeal I’ll eat is McCann’s Steel Cut oats, but they take 1/2 an hour to prepare.
On that note, we’ll have a nutrition seminar at 7:15 on Tuesday night. The subject will be pre and post workout nutrition. It should be about 30 minutes long.
Monday’s Workout of the Day
5 rounds, for time:
40 Double Unders
30 Box Jump (24/Blue)
20 Kettlebell Swings (55/35)
Sub for box jumps with smaller box as needed. Double unders sub is: 60 Backwards, 80 singles)
Alison and I did this workout at Crossfit King Of Prussia, outside Philadelphia. It’s hard. Please scale appropriately. We will cap the time at 25 minutes.
