MONDAY

OK so after reviewing the logs, I have a few tips.  Dev, I’m glad you are eating protein for post workout now, but I literally laughed out loud when I saw bacon.  Bacon definitely wins in taste over a chicken breast or egg whites but they offer more protein.  Also, a few of you are loving dates!!  Just remember sugar is sugar, no matter what form, so I would cut those out of the diet for the remainder of the 30 days.  Henlin, I really wish you could quit your whey addiction, but I am so happy to see that you are eating more! Casey,  a gust of wind will blow you away if you don’t start consuming more calories!  You are one of our top athletes!  It’s time to eat for performance!  Bethany, Candace, and Kristy,  the food logs are looking great.  Practice variety so you don’t get burnt out on eating the same thing.  Candace, until I googled garden fresh meatball, I thought you were eating something like a Boca Burger.  Nice to see you are utilizing sites like Everyday Paleo.  Last but not least, John E.  Are you doing the official challenge?  I’d like to see you make some minor changes.  One being we need to find more vegetables that you like and we also need to switch out the peanut butter for almond butter.  Sweet potatoes are carb dense, so eating too many will catch up with you in the long run and not the way you want.  To put on mass you need more fat and protein.  Get with Johnny or me and we can talk further on it.  Lance, love the military time.  I have no clue when you are eating but it looks good.  GK, DON’T skip breakfast!  Other then that, great job.  KEEP UP THE AWESOME WORK EVERYONE! -Amber

Inspired by Mrs. Carol.  This is an example of a healthy breakfast.  It has everything you need plus a little treat.  This is 2 poached eggs, 1 piece of bacon (yum), 2 tomato slices, 1/2 avocado, 3 strawberries, and a few slices of sauteed bell pepper.  Breakfast is the most important meal, so make it count.  According to the Whole 30 it can also be one of your biggest meals.

Workout of the Day
Back Squat 3x3

Then

A special request from Brad.  He actually missed this workout both times we did it!

“Jack”

20 Minute AMRAP

-10 Push Press (115/85)
-10 KB Swings (53/44)
-10 Box Jumps (24,20)

See what you did last time and try to get 1 extra round!

SATURDAY

So far we have 23 people who want to order hoodies.  We will place the order next Wednesday so everyone needs to get their money in by Tuesday the 7th.  If you want to order one, please bring your money and add your name to the list on the desk.  If you are wondering what size to order, here is a size chart. Size Chart.

Lance doing burpees and killing Friday’s WOD.

Workout of the Day

For Time:
-30 Pull Ups
-30 Sit Ups
-25 Pull Ups
-25 Sit Ups
-20 Pull Ups
-20 Sit Ups
-15 Pull Ups
-15 Sit Ups
-10 Pull Ups
-10 Sit Ups
-5 Pull Ups
-5 Sit Ups

FRIDAY

OK guys, so the food logs look great (as of now) but I do have a few comments.

1.  Whey protein is not challenge approved.
2.  Orange juice is basically draining a fruit of all the sugar and putting it in a cup.  Steer clear and eat the actual orange instead.
3.  Lots of people are eating a meat only breakfast.  Throw in a little fruit or veggies.  You will be full longer.  Also guacamole makes every breakfast better if you ask me .
4.  If you are doing post workout meals, they need to include protein as well.  Feel free to leave food in the fridge.  I promise I won’t eat it (fingers crossed).

Keep up the good work.  Shout out the GK.  Your food log was spot on.

Clint rocking the KB swings.

Workout of the Day
Front Squats 3x5

Then

10..9..8..7…...1
-Power Snatch (95/65)
-Burpees

THURSDAY

If you need your nutrition logs to be activated please let us know!  So far I have only seen 2 people log their food so get on it!  Also, if you couldn’t find a buddy, it is ok.  We will just assign your punishment to someone random in the gym .

The picture shows full extension during a Power Snatch.

Workout of the Day
Shoulder Press 3x5

Then

12 Minute AMRAP
-20 Double Unders
-10 Air Squats
-5 Hand Release Push Ups

WEDNESDAY

Today is day 1 of the nutrition challenge.  You will need to log EVERYTHING you eat!  An example of a good nutrition log is:

2/1/2012-Day 1

Breakfast- 8am                
-2 Eggs ( PROTEIN)
-.5 tbs olive oil
-1/2 small avocado (FAT)
- 1 medium apple or banana (CARB)
Snack 10am
- 1 ounce almonds
Lunch- 12:30pm
-Roughly 4 ounce Chicken Breast
-1 Cup Broccoli
-1 Cup Carrots
-1 tbs olive oil (for cooked veggies)
Pre Workout Snack-3:00pm- Exclude if weight loss is your goal
-2 Boiled eggs (Fat /Protein- no carbs)
Post Workout-5:00PM- Exclude if weight loss is your goal
-4 ounces Rotisserie Chicken
-1 Small Sweet potato
Dinner 8:00pm
4 ounce pork tenderloin
-2 Cups sauteed mushrooms and spinach
-1 Tbs coconut oil (cooked veggies in)

*All meals need a fat/protein/carb source.  If weight loss is your goal you do not need a pre/post workout snack; However, you can have a snack between lunch and dinner. Fix a small portion.  Eat until satisfied then wait to get hungry and eat again.  YOU WILL BE HUNGRY and you will probably be irritable.  It is ok to eat, but it is not ok to be mean .  Limit nuts to 1-2 ounces daily.  If your body fat percentage is low, 1-4 ounces daily is ok.  Keep fruit under 3 servings daily and do not include them in dinner.  When you want to add the next day to your log just hit post reply.  If you wish to comment on a member’s log, hit fast reply.  If you have any questions at all, post to comments!

Will’s butt is hungry for more back squats!

Workout of the Day
For all of you doing the challenge, this is your fitness test!!!!! Show Up!!!!

“Fran”
21-15-9
-Thrusters (95/65)
-Pull Ups

The remainder of the class will be used to take your day 1 measurements/weight/pictures.

TUESDAY

The challenge starts Wednesday, so ask yourself the following questions:

1. Do I have a buddy?
2. Have I registered for Nutrition logs?
3. Is my pantry ready?
4. Am I really going to commit?

Tomorrow there will be further instructions on what you should do for the challenge, including before and after pictures, nutrition log lay out, and the fitness test workout “Fran” (Make sure you don’t miss it).

The 6AM class says hello!

Workout of the Day
Bench Press 3x5

Then

7 Rounds for time:
-10 KB Swings (53/44)
-5 Burpees
-10 Toes to Bar

MONDAY

Happy Monday EVERYBODY!!

Let there be light!

Workout of the Day
Back Squat 3x5

Then

Max Push Ups

Then

Death by Clean & Jerk (135/95)