Daily WOD – Oct 16, 2018

Bob Brown moving weight!

Front Squat 1-1-1-1-1-1


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.

  1. 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.
  2. 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.
  3. 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!
  4. 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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This Post Has 4 Comments

  1. 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!

  2. 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

  3. Results:
    Greg 125 to 14″
    Frank 255
    Drake :0
    Ash 135
    Janet 145
    Betsy 115

    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!

    Luke O. 185
    Raghu 115 BS x3s
    Fili from – First bar muscle up!!
    Blake 275
    Daria 110

    Jami 75 back squat
    Erik 205
    Rob G 245

  4. 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!

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