05/23/17: Helen

Nutrition Challenge – We will be hosting a Nutrition Challenge starting the day after Memorial Day, Tuesday 05/30 and concluding on Friday, June 30.  It will be a partner challenge and individuals will be able to choose between a paleo/primal diet and a macros based nutrition plan.   You can check out the links below to start doing your research on which one you think will suit you best.

  1. The Paleo Diet – Robb Wolf
  2. The Primal Blueprint – Mark Sisson
  3. If It Fits Your Macros 
  4. Flexible Dieting – This ia a book written by someone we know.  It is a good book and is helpful with learning to understand macros.  You don’t have to buy the book though to learn more.  You can search around the internet for “flexible dieting” and “Macros,” and you will learn quite a bit.

In general, the paleo/primal diet is more of a food quality choice, while the macros approach is more of a food quantity choice.  Making a choice as to whether you are better at avoiding certain foods, or weighing and measuring can help you decide which plan may work best for you  Start doing your homework and thinking about which plans sounds sustainable.

If you plan to do the macros challenge, you can calculate your macros HERE.  We also have some excellent resources of people who have done macros for quite some time and have experienced great results.  Coach Christina and/or Pat can answer most any questions you have regarding Macros.  Please join the Facebook group HERE, and make sure to download the score sheet and info sheet.

Sorry for not posting the last time we did Elizabeth yesterday.  Here are the dates.  Note the first one was done with power cleans, so your times should have been faster with power cleans.  – 12/07/16 – Power Version / 08/03/15 – Squat Version

Today’s Workout:

  • Conditioning – “Helen” – 3 Rounds For Time (Last completed Jan 18, 2016)
    • 400m Run (Sub 500m row OR 0.7 mile bike)
    • 21 Kettlebell Swings (Sx = 35#/26# – Rx = 53#/35#)  (American if possible / Russian if not)
    • 12 Pull Ups (These can be kipping / Sx = Jumping or Banded)
    • NOTE – The goal with this workout today is to challenge yourself to go unbroken on the swings and use as little assistance for the pull ups as possible.  No scaling the workout up.  Just go faster.
  • Finisher – In groups of 4-5 people
    • :20 Assault Bike Sprint
    • 1-2 Rope Climbs or Mod Rope Climbs – Challenge yourself to stay within 60 seconds total for bike and climbs.  Rest 2 min after each round.
Phil and Olivia working hard at Barbells and Beers!