Workout of the Day (WOD)

Friday 1/13/17

We need to always discuss this because it should be something you’re always thinking about.  No matter how hard you work out, if you are not eating properly then you will never see the results you truly desire.  I’m not saying you won’t see any results but if you want significant weight loss and adjustments to how you look, you won't earn that by only working out.  You need to take your nutrition and eating clean serious.  Remember “Diet and Exercise” go hand in hand.

When transitioning from a typical American diet to a healthy diet, which should never be mistaken for the same thing, I first recommend you transition to eating only quality foods that our bodies are made to eat. This is the tough part for most people because it involves eliminating (or at least drastically reducing) grains, bread, and other refined and processed carbohydrates. Shop the perimeter of the grocery store for lean meats, fruits and vegetables, nuts, and seeds. You’ll often see this referred to as eating “clean” or eating “Paleo.” Eating Paleo technically means you follow the Paleo diet, which eschews legumes, dairy, grains, and salt completely. We don’t recommend you worry about completely eliminating all of those foods at first, but you’ll need to know the terminology. 

I know many of us have kids and you wonder….what about my kids?

Feed them the same quality foods, but don’t worry about regimenting total volume of food for a growing child. Just make sure they eat real food and get some protein, fat, and quality carbs (fruits and vegetables) at every meal. If you think they’ll protest when you serve them grilled chicken and vegetables rather than chicken McNuggets and macaroni and cheese, then we suggest you be a leader and stand your ground on what’s best for your child–not what satiates their desire or temper tantrum at that moment. Sometimes being a leader is tough. I promise, they’ll eventually get hungry enough to eat what you serve. I’ve personally fed an infant grass fed ground beef and strawberries, and all he had to say was “Mmmmm!” Gerber wasn’t around 100 years ago, but humans were, and somehow we survived.

Strength:  Clean & Jerk:  3-5 sets of 1+2+1(Quality Quality Quality).  This means you perform 1 full Clean(squat clean, if you can't do a squat clean then do a power clean or progression that is right for you), after completing your Clean, you perform 2 Front Squats, then after your last Front Squat you perform 1 Jerk(split jerk or regular jerk).  Heaviest possible for the day without breaking or losing quality.

18 Minute AMRAP
20 Deadlift (Mx 75/55, Rx 95/65, Rx+ 115/75, FB 135/95)
20 Jumping Lunges (each leg = 1)
15 Front Squats (Same barbell)
15 V-Ups
10 Ring Dips (You can sub Muscle Ups 4/2)
10 Push Press (Same barbell)

Today's Workout

Tomorrow's Workout