Warm-up
Coach’s choice
WOD prep
15 minutes to build to a heavy dumbbell Turkish get-up on each arm.
WOD:
Don’t Hold Your Breath (Compare from 7/18/17)
22-16-10
Burpees
Alternating dumbbell snatches(50,35)
Toes to bar
Option 2:
22-16-10
Burpees
Alternating dumbbell snatches(40,25)
Toes to bar
Option 3:
22-16-10
Burpees
Alternating dumbbell snatches(35,20)
Knees to 90
Post WOD
Banded overhead distraction 2 minutes per side.
CFS Brief:
Day 14 Nutrition Challenge.
80 Percent of Your Body Composition Success Is Determined by How You Eat
Food is the single most important factor in body composition. You can exercise all you want but as long as you’re eating garbage, and too much of it, you won’t get very far. For that reason, any real attempt to modify your body composition has to begin by addressing what you put in your mouth. I like to start with the quality of the food you eat. I don’t discount the importance of quantity, mind you, but I do find that honing in on the quality of the food is more crucial and effective. Case in point: 2000 calories of fast food will have a very different effect on your body composition, satiety, and nutrient intake than 2000 calories of grass-fed meat, wild fish, and produce grown in rich, fertile, nutrient-dense soil. The fast food won’t be as satiating, nor as nutrient-dense, as the real food, so you’ll likely be compelled to eat more of it. The fast food will primarily include trans- and polyunsaturated fats, sugary sauces, refined grains, and poor quality meat, which will promote insulin resistance and the storage of body fat while inhibiting fat burning. Eating Primal food, rich in animals, plants, and healthy fat, on the other hand, will normalize insulin sensitivity, thereby allowing fat burning. In effect, the quality will determine quantity; you’ll eat less spontaneously when you eat healthy Primal foods. Quality paired with proper quantity will, in turn, determine your body composition.
Sleep matters, exercise helps, stress has an effect, but how you eat – what you eat and how much you eat – is the prime determinant of your body composition.
Don’t Hold Your Breath. Home WOD. 40# DB. K290. 9:45.
Arthur’s Seat: 5 Rounds of: 100M Ski Erg, 5 Box Jumps (24”), 5 Strict HSPU, 10 DB Clean (22#) Then we climbed Arthur’s Seat which is a dormant volcano (that looks nothing like a volcano). Beautiful views of Edinburgh from the top ☀️
Didn’t Hold my Breath and took a recovery day.
Guess what? It’s “Breakfast Wednesday” tomorrow! Meet at the box at 7:30am.
Nice combo Deb! Hope you guys are having a great time!
9:04 Rx, previous 9:26 rx. I’ll take it, considering the unidentified lubricant on the rig :0
10:24 rx
Travel WOD in Arizona was a good one…
3 rounds for time:
800m run
40 KBS 53#
40 WB 20#
31:57
And by good…I mean terrible. Never program this one John.
8:46 RX (not sure of my previous time).
7:45 RX. Made a rare PM appearance. Tried to keep up with Alex, but no luck.
11:32 RX can’t believe I finished under cap! My hubby had faith in me. If I was next to Alex he could have cheered me on for 4 1/2 minutes after he was done!
I’m sorry to miss my weekly breakfast meeting! I’m at a conference this week so 7:30pms for me.
That sounds horrible, Ted!!! 😬