What your coaches eat

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Tuesday, January 14, 2014


Monster walks
Theraband external rotation
Scapula Push ups
Fire hydrants

Warm up

Run 400 meters
10 Wall Squats
15 Pike Situp and Stretch
10 Burpees
30 sec Hold (Handstand or Plank)
Sampson Stretch
10 Back Squats
Review Muscleup Ring Row and Dips

Classic Strength

8-8-8-5 Back Squats
5 Strict Muscle-Up Ring Rows + 5 Strict Dips

Notes:  Perform the squats with no rest at the top between reps.  You can use the advanced percentages as a guideline, but just try to go heavier each round.  For the Muscle-Ups and Dips, find a variation that is challenging, but that you can maintain a full ROM.

Advanced Strength

Back Squat: 1X8@70%, 2X8@75%, 1X5@80%
5 UB Muscle-Ups plus ME kipping dips

Notes:  Perform the MUs between back squat sets.


2 x Row 2K or Run 1 mile

rest 5 min in between sets

Notes:  Feel free to scale the distances to keep intensity high.  Go ALL OUT on the first attempt and test your recovery!  For those of you looking to improve your conditioning, these types of workouts challenge you both mentally and physically. 

Cool down

15 Light Kettlebell swings
15 GHD Sit ups
15 GHD Hip extensions
Roll out legs!


Everybody has their favorite foods and go-to meals that they eat consistently and love equally every time. For the majority, these are common and convenient food choices like pizza, burritos, burgers and beer. The thought of replacing these particular food choices seems impossible and daunting for most, but this is simply not true!  There are food choices in the world that are not only healthier, but just as convenient and delicious!

We provide a lot of information and resources on nutrition and understand that it can be overwhelming.  Many people end up saying, Just tell me what to eat!   While it is essential to educate yourself over time and there is no one perfect way to eat, this can be considered much like learning to snatch:  in the beginning it is not as important that you understand what is happening as much as that you are doing the movement properly.  Reading about what your coaches eat, using it as a jumping off point for your own nutrition and then feeling the results is a great place to start.  Over time you can dig deeper into some of the details and start to refine your approach.  In addition to just listing what we eat, we wanted to underscore the point that eating healthy is similar to all other diets in the fact that we also make decisions based upon taste, time, money and goals.

Click on any of the coaches names below to read some of their go-to meals and other thoughts on nutrition. Notice the similarities and differences in food choices and what sounds good to you!

Diso and Martina
Matt W

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