“Insidious”
7 Minute AMRAP:
15 Calorie Row
5 Wall Walks
3-Minute Rest
7 Minute AMRAP:
15 Burpees
5 Deadlifts (275/195)
Recipe of the Week:
This is one of our absolutely favorite recipes! Give it a shot for something new.
“AC”
6 Rounds:
200 Meter Easy Run
400 Meter Fast Run
100 Meter Walk
Meme of the Week:
Every 90 Seconds for 21 Minutes
Power Clean + Squat Clean
OR
Back Squat
Build to heavy
Bench Press
Build to heavy
Deadlift
Build to heavy
Nutrition of the Week:
The Cycle of Overeating and Restricting
Let’s say you overdid things a bit last weekend. It was Father’s Day, the Knights won the cup-you celebrated hard! Naturally on Monday, you plan to hit some salads, maybe choke down some chicken breast and you feel a little drained by Wednesday, but overall, you feel a little leaner. Thursday night rolls around and you grab a handful of chips/popcorn/cookies at the end of the day because you’ve been strict all week so what’s the harm. All the sudden-you’re face first in a bag of Fritos like a raccoon wondering what happened!!!???
I bet most of us have found ourselves in a similar scenario at some point in time. We think “I just need more discipline” or “If I never EAT chips/things I like I’ll never OVEREAT them” but the truth is, maybe you were just hungry and over restricting, and at some point, something’s gotta give. You either must replace those missed calories in a healthy way or find a better way to manage your intake overall.
My challenge to you this week is to try to keep your daily intake EVEN throughout the week. Meaning that you don’t have a crazy out of control day BECAUSE you evenly distribute your food throughout the week and make sure to feed yourself enough (even including things you actually like to eat) each day. For some of us, this is a big challenge. It means paying attention to your intake, whether through a tracking app or writing things down. For others, it may mean really being honest with yourself about what you are tracking, every bite. Some people may find it difficult not to restrict themselves because it’s become a habit after so many years of overeating on the weekends and then restricting during the week-rinse and repeat. Try it this week and see how you feel. If you need additional accountability, reach out!
“No Glasses”
20 Minute AMRAP:
20/16 Calorie Row
20 Double Unders
200 Meter Run
20 Double Unders
20 Pull-ups
20 Double Unders
Question of the Week:
Beach or Lake?
“Classic”
For Time:
100 Step-ups (24/20)
100 Push-ups
10 Squat Snatches (185/125)
Quote of the Week:
“Attitude is the ‘little’ thing that makes a big difference.”
Winston Churchill
“Go”
12 – 9 – 6
Power Cleans (185/125)
Muscle-ups
Recipe of the Week:
Soul Food Lunchbox! Watch this video below and try something new!
“High Five”
21 Minute EMOM: teams of 3
Minute 1 – Row for Calories
Minute 2 – Double Unders
Minute 3 – Rest
Meme of the Week:
Strict Press
3 x 5
Push Press
3 x 3
Push Jerk
3 x 1
Nutrition of the Week:
Stay Hydrated!
It’s starting to heat up outside, and if you want to perform at your best-you need to be on top of your hydration.
Contrary to popular belief, there is no exact data-based formula for how much you as an individual should drink to stay hydrated. A good guideline is to aim for about half your body weight in ounces each day, and/or to keep your urine a light yellow color. Ways to increase your water intake are to find a favorite water bottle that allows you to stay on track, add an electrolyte mix to one of your servings of water to help you drink more, or to make sure that you are having a glass of water with each meal or snack.
Staying hydrated is important for lots of reasons but the main ones are that it reduces the stress placed on the body by exercise, it reduces the amount of fatigue in the muscles as you exercise, and it helps you maintain your blood volume, helping you get blood back to your heart during exercise.
If you’d like to read more about hydration and performance, here’s a link to a short article:
https://sportscardiologybc.org/the-effects-of-hydration-on-athletic-performance/
