7/6/22
WOD
“Dobogai”
Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, Heavy Dumbbells
Cash-out: TBA
7/5/22
WOD
Every 2:00 for 7 sets:
Push Press, 5 reps
For time:
50-40-30-20-10 reps of:
Double-unders
25-20-15-10-5 reps of:
Single KB Push Press, 53/35-lb.
ANNOUNCEMENT:
MONDAY JULY 4TH CLASS IS AT 9AM ONLY.
7/4/22
WOD
“1775”
60 minute AMRAP of:
17 power cleans, 135/95-lb.
75 squats
*Unload bar, carry each plate 200m separately.
Announcement:
Monday July 4th class is at 9am only.
7/3/22
WOD
Rest Day
7/2/22
WOD
“Rankel” with a row
AMRAP with a partner in 30 minutes of:
6 Deadlift, 225/155-lbs.
7 Burpee to Bar
10 Kettlebell swings, 70/53-lbs.
*While partner works, other partner must Row 200m.
*Switch every round.
Food Quantity Part 2: Ease and Sustainability
The Eyeball Method
Some people need to prioritize sustainability over precision when managing food quantities. The eyeball method is a good option for those who are easily overwhelmed or discouraged by weighing and measuring. It still follows the 40C/30P/30F guidelines.
PROTEIN
A palm-size portion of chicken, beef, fish, or turkey is approximately 4 oz. and delivers 28 g of protein.
CARBOHYDRATE
If vegetables are being used as the main carbohydrate source, the serving should be double the size of your protein portion. If using a denser carbohydrate source such as fruit or a starch such as rice or potatoes, then the serving size should be the same size as the protein source.
FAT
To round out the meal, add a thumb-sized portion (approximately a tablespoon or two) of good fats.
The Zone Diet
The Zone Diet was originally developed with the intention to create a diet that would reduce inflammation and risk of disease. Later, the diet was also used to increase performance in different types of training and sport, to great success.
The Zone system is a good intermediary between measuring every single thing you consume and using rough estimates provided by the hand method. It brings precision and accuracy to meal planning through the Zone block system of weighing and measuring. This system provides a simple entry point into weighing and measuring, avoiding the need for apps and technical knowledge.
The Zone Diet sets a macronutrient ratio of 40% carbohydrates, 30% protein, and 30% fat, and it encourages eating five meals a day (three meals and two snacks), with five blocks or less at each meal and no more than five hours between meals.
To learn more about the Zone Diet go to https://drsears.com/the-zone-diet/
7/1/22
WOD
“Yeti”
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Food Quantity Part 1: Accuracy and Measuring
CrossFit offers general recommendations for food quantity (we will cover this in the next post), but if you want to optimize your results you need to bring more precision and accuracy to the quantification of what you are eating. These methods are ideal for those who have specific body weight goals.
The optimal breakdown of total caloric intake for most people is 40% Carbohydrates, 30% Protein 30%, and 30% Fat (40C/30P/30F). Try to eat within a 12 hour window with each meal targeting the 40C/30P/30F ratio.
Steps:
Determine how much to eat. You will need the following info: body weight (current or ideal) and activity level (see below).
Calculate Macronutrients for ideal BW.
TO CALCULATE MACRONUTRIENTS FOR 40/30/30
1) Enter your Body Weight in pounds (BW) =
2) Enter your Activity Level (AL)* =
3) Calculate your grams of Protein = BW x AL = _____P
4) Calculate your grams of Carbohydrate = BW x AL x 1.33 = _____C
5) Calculate your grams of Fat = BW x AL x 0.44 = ______F
* YOUR ACTIVITY LEVEL (AL)
0.8 Inactive/Sedentary: You currently do not do any regular physical activity, or you spend most of your day sitting at a desk.
0.9 Moderately Active: You work out at least three times per week, and you are moderately active throughout your day.
1.0 Active: You work out at least four to five times per week.
3. Now that you have determined the daily grams of protein, carbohydrate, and fat you need to achieve your goals, the next step is to set up a system to track your daily intake. The easiest way to do that is to either write down everything you eat or use an app.
Track Your Intake With the Pen and Paper Method: If you’d prefer to write everything down, you will need to convert your macronutrient grams to calories.
Track Your Intake With an App: Food-tracking apps make tracking daily intake easy. Most macronutrient apps provide tools such as a food database and the ability to scan foods that have a barcode.
6/30/22
WOD
25 minute AMRAP of:
25 Calories
25 Slamballs
25 Box Jumps, 24"/20"
25 Toes to Bar
6/29/22
WOD
Every 2:00 for 6 sets:
Front Squat, 2 reps
3 sets of:
3:00 on / 1:00 off
5 Thrusters
10 Front Squats
Max Burpees over the Bar
*155/105-lbs.
6/28/22
WOD
“Diane”
21-15-9 reps for time of:
Deadlift, 225/155-lbs.
Handstand Push-up
10 minutes to build to:
3RM Strict Handstand Push-up
6/27/22
WOD
“CFT 400”
Every 5:00 for 5 sets:
Run 400m