FRI 06.08.12

Nutrition page!

Check out our new Nutrition page for a taste (haha, get it?) of what Jasmine and Lis will cover at tomorrow’s Food as Fuel workshop. Don’t miss it – Saturday at noon in the box.

This weekend:

Saturday
Classes – 9, 10, 11 am
Food as Fuel – Saturday, noon-1:30

Sunday
FREE WOD at lululemon howell mill – 10am
Hooverball at Piedmont Park sand vball courts – 11:30am


Congrats to Carlos on YET ANOTHER PR (personal record) last night.
We have temporarily renamed the bell in his honor 🙂

Workout of the Day

A. In 10 minutes, find your 1 rep max weighted pull up (strict) -OR- 10 minutes of pull up skill work

B. The Wobble
20 Walking Lunge steps (total)
20 Pull ups
20 Box Jump 24/20″
20 Ring Dips
20 Knees-to-elbows
20 Double Unders
20 Kettlebell Swings 2/1.5 pood
20 Sit ups
20 Back Extensions
20 Wall Balls 20/14 lbs
2 Rope Climbs

Join the discussion 17 Comments

  • Drew Vabulas says:

    Carlos Tapia, are you ready to dominate Hooverball?

  • John Dyer says:

    Today was a good one! 16 lb PR on the weighted pullup. Survived the Wobble….not very impressive timewise, but completed it. Rope climbs were much improved today over last Saturday – actually used my legs some today.

    Time to beat on the Wobble: 9:59 – by drop-in Robbie. Nice work, Robbie!

  • Scott Levy says:

    Lis, 10:22am and 44g of protein so far (chicken sausage and greek yogurt). Off to a good start!

    • Lis Saunders says:

      NICE Scott… now the add'l challenge. Make sure you're DIGESTING all that protein. Chew your food thoroughly, limit fluid intake w meals, and try a digestive enzyme or some apple cider vinegar w meals.

    • Lis Saunders says:

      ALSO – I like the Greek yogurt addition. For anyone trying to put on mass, if you aren't super sensitive to dairy you can definitely work some of that in… as well as starchy veggies, maybe some quinoa and rice.

    • Scott Levy says:

      any specific suggestions on enzymes Lis? Any permission to eat rice and quinoa?? YES!!! Not that I didn't before, just always felt like it was cheating!

    • Drew Vabulas says:

      I like it! Great work Scott! Digestive enzymes work! Lis can you help put me on a specific diet?

    • Lis Saunders says:

      Scott, get Now Foods Super Enzymes. Drew, based on your goals: eat 1g of protein per pound of bodyweight, keep carbs below 100g a day (I wouldn't recommend super low carb along w your training), no fruit (1 piece a day max) NO SUGAR, drink clear liquor instead of beer, get 8 hours of sleep a night in a DARK room

    • Drew Vabulas says:

      If I eat 4 meals a day, would that be too much protein per meal or should I break it up to 5 meals?

  • Carlos Tapia says:

    Ha! I'm going to hit that sucka (PR Bell) 3 times today for all my PRs this week!

  • Lis Saunders says:

    Big props to James S on getting his first rope climb this AM too! That was awesome to watch… so tired at the end of that chipper, yet so determined. Bad ass!

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