Feb 10 2014 - MTM CrossFit

Feb 10 2014

Feb 10 2014

Welcome to a brand new week! A quick Congrats to Dustin Barnes who bowled a perfect 300 game this weekend! It was the 2nd time he’d hit a perfect game but this time was just a couple weeks after coming back to CrossFit…so we’re going to say that was the difference maker! Watch out, I’m coming for you Dustin – with my 129 average!

Friday Night Lights – Coming Friday Night from 7:30-9:00 – $10. 3-4 Workouts, anyone can participate, member or not! We’ll work skill, strength, agility, coordination, and of course Met-Con all in a challenging fun environment. Get ready and bring a partner!

Nutrition – “Diets are super hard!” <-- This is a negative statement, a defeatist statement, a statement that sets you up for failure. Not just because it's negative but also because it misses the point! Being on a diet is by its nature a temporary thing and temporary things are just moments from being over. At the start of the month I made a decision to clean up my diet. No, I didn't recalculate Zone proportions, plan Carb Back Loading days, start measuring every ounce of food I eat - I simply decided that I wouldn't eat Gluten till after The Open. (Note that I have done all the other things in the past and those experiences shaped how I eat today, they are valuable if you haven't weighed and measured/Zoned/or played with Carb/Calorie Loading). Gluten is in just about everything bad that you could eat. Late Night Taco Bell, check. Weekend Pizza, Check. Cookie Dough Ice Cream, CHECK! So by cutting out Gluten I've also cut out just about every processed/fast food that I might otherwise eat on a cheat day. This small change sets me up for success. Instead of "I can't have such and such because of my diet" I turn it around to a positive life-long alternative. I had a bun-less burger with new potatoes fried in duck fat and topped with two over-hard eggs for lunch yesterday. Whoa is me, I hate being on a diet (sarcastic). When nutrition becomes easily integrated into our lives it's no longer a struggle, no longer a challenge - it’s just how you eat.

Squat Monday! (And the crowd goes wild!)
HBBS
1×5 70%
1×5 80%
1×3 85%
1×2 90%

WOD
3 Rounds
10 Clean and Jerks (135/95)
20 Lateral Jumps over the Bar
10 Push Ups
20 Lateral Jumps over the Bar

Comp Work
15 Min Establish a Heavy 1RM Power Snatch
– Then when the clock strikes 15 –
10 min OTM
3 Power Snatches at 95% of above

10 AMRAP
3 Power Snatches (135/95)
6 Front Rack Lunges
9 OHS
12 Burpees

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