Front Squat 1-1-1-1-1-1
Then
5×5 high box jumps
WOD Notes: Compare to 180508.
Nutrition Note: Day 37/40. If you bought the 2-scan InBody package, please sign up for your re-scan ASAP! Sign up sheet is HERE. Today’s note is to get you thinking… What comes next? After 6 weeks of clean eating, you’ll probably want to enjoy a few treats this weekend. Beer, burritos, bacon, ice cream… what did I miss?!? On one hand, you’ve worked hard and earned it, so go for it! On the other hand, please don’t binge your weekend away! The best way to avoid this is to HAVE A PLAN. Start thinking about it now if you haven’t already.
- Weight Maintenance. If you’re happy with your nutrition challenge results, you may be ready to enter a “maintenance” phase. Add 150-200 calories back into your diet, at ~ 40% carb, 30% fat, and 30% protein. Eat mostly gluten free and sugar free, but an occasional treat (a couple times a week) shouldn’t cause you any problems.
- Continued Cut. If you’re seeing results but not at your desired leanness yet, maybe you’ll want to continue your “cut” phase for another few weeks. Enjoy a couple of treats this weekend, but don’t go overboard. On Monday, get back to business. If you think your macros need adjusting, schedule a 1:1 nutrition session so we can review them for optimal results going forward.
- Gain Phase. Maybe you want to pack on some mass in anticipation of our February lifting meet. You’ll need to add a significant number of calories and may want to hit extra lifting sessions and accessory work at the gym. If this is you, consider scheduling a 1:1 nutrition session so we can set you up with an eating and workout plan!
- Mental break phase. Maybe you found the challenge to be very hard work, and you want to stop weighing and measuring for a while. That’s fine too! We STRONGLY recommend that you continue to focus on food quality, centering your diet on vegetables, meat, GF starches, berries, fruits, etc. Enjoy an occasional treat (a few times a week), but try to keep sugar and beer from being a daily indulgence.
Remember that we offer 1:1 nutrition sessions at the same rate as personal training ($40 for 30 minutes or $60 for 60 minutes). If you want help designing a specific nutrition plan going forward, email us to schedule a sit down!
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5:15am
Murray – 255
Danielle S – 135
Franco – 275
Jenn T – 185 form
Keith O – 165
Tyler F – 145
Elissa – 185
Welcome Back Tyler Frees!
6:15
Ricky 250
Luke 260 PR10!
Vince 140
Ken 115 BS PR
Iggy 2×1 225, 4×2 205
DE 255 PR
Nik 185
Kelly 90
Ed 265
Results:
9:30
Greg 125 to 14″
Frank 255
Drake :0
Ash 135
Janet 145
Betsy 115
4:00
Rey 165
Marissa W. 90, 24″ tire PR!
Caie 245
Heath 100
Tom S. 215 PR!
heather 175 Tie PR
Kyle K. 225 PR!
Steve K. 240
Brian W> 275
Rocco 185 3 rep
Joel V. 95
Abby 75 2 rep
Tanya 225 PR!
6:00
Luke O. 185
Raghu 115 BS x3s
Fili from – First bar muscle up!!
Blake 275
Daria 110
7:00
Jami 75 back squat
Erik 205
Rob G 245
5:00
Erin 165
Brooke 115
Ben 205 PR!
Jeff 205
John C 205 PR!
John 325
Joe S 210
Robbie 255
Boelker 290
Tina 115
Nikki K 155 PR!
Lindsay 110
Sabol 300
Moira 75 PR!
Tim 185 PR!
Mike 245
Andrew 245 PR!