Nov 18 2014 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
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Nov 18 2014

Nov 18 2014

Awesome PRs all day yesterday Hard work and smart programming pay off.

Nutrition and the Holidays:

I am a huge believer in going to town and stuffing your face during the holidays. Here’s the thing: “Holidays” for me means Thanksgiving, Christmas, my birthday the day after, and New Years Eve – that’s it (yes, I kinda have a cheat in there with my birthday). On those 4 days I take no restrictions on calories, macros, booze, sleep quality, gluten-free, or really anything else. They are CELEBRATIONS and I treat them as such.

However, this can cause a problem with diet and nutrition. There is a way to help blunt the awesomely gluttonous food consumption you’re about to do: Revisit our nutrition challenge from September, be super strict to the plan on all of your non-holiday days.

Sticking to the plan: Here is a major concept – If the plan works don’t change anything, the goal is to be on the plan that is working as much as possible. Let that sink in for a second. Let’s say that Thanksgiving you’re off-plan for the holiday (which I suggest you do, just enjoy it). On that Friday your plan doesn’t say to eat a lot less carbs and do 4 WODs to “make up” for everything you eat on Thanksgiving. If you’re off-plan one day that’s fine, but if you’re off-plan a second day (either high OR low on marcos) then you’re HURTING your progress. Read this whole paragraph again because most people shoot themselves in the foot by doing this.

It’s about being ON-PLAN more often. If it works, don’t change it.

7 Rounds
10 Wallballs
10 Pull Ups

– Rest 4 Min –

7 Rounds
10 Deadlifts (155/105)
10 Push Ups

Oly W2/D2
Warm Up with the following complex: Add Load as you can.
Snatch DL – 2 Hang Muscle Snatches – OHS – Sotts Press

3RM BTN Push Press – Snatch Grip
5×5 Dips
5×5 Chin Ups
5×6 Glute Ham Raises

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