Nutrition: Rocket to Success

Tuesday, January 13, 2015


Tricep mash/Rack stretch
Bottom of Squat, 1-2 min.
Lat activations/Bar swings


Monster Walks, 10x each direction
10 Wall balls
10 Burpees
10 Tuck ups
5 Pause Front Squats

Cool down:

Calf stretch, 1 min
Couch stretch, 1 min
Straddle stretch, 1 min

Fitness and Advanced Strength

1. Perform 3 sets of max L-sits while warming up for the Front Squats

1. Every Minute on the Minute for 8 minutes:  Front Squat x 2 reps

Notes:  Same exact as last week!  Everyone should attempt to perform something slightly heavier than last week, with Advanced Athletes working around 80-85%.  The standard for the L-sit is perfectly locked out knees with pointy toes.

 It is ok to allow the feet to be at a downward angle.  If you cannot hold this position for at least 10 seconds, perform a seated Leg raise for as long as possible.  Try not to lean back if possible, but no matter what keep those legs locked out!  For the Squats, prioritize an upright torso and quality depth.  Scale to back squats and/or use a box as needed and be sure to add in mobility drills in your warmup, cool down and active recovery days to improve this!

Fitness Conditioning

4 Rounds of:
Run 400 meters
20 Wall Balls
15 Toes to Rings
Rest 1 minute between rounds
-20 min cap-

Notes:  Prescribed is 20/14 med ball to a 10’ target.  Use a box as needed to maintain a proper squat position.  Scale to hanging knee raises or 25 situps if needed for the toes to bar.

Advanced Conditioning

Row 1000 meters
50 Wall Balls (20/14)
30 Toes to Bar

-Rest 3 minutes-

Row 500 meters
25 Wall Balls
15 Toes to Bar

-20 min cap-

Notes:  Score your first time and the total time at the end.

Did you join CrossFit to lose weight, but can’t seem to achieve consistent results?
Or did you join to go from skinny to ripped, like those girls/guys you saw on ESPN?
Do you struggle to stick to all the diets you’ve tried, only to end up back where you started?
Does your busy schedule make it “impossible” to eat healthy?
Does your travel schedule make it impossible to establish consistent eating habits?

If you answered “yes” to any of these questions, you NEED to sign up for the PCFU Nutrition class! You’ve been spinning your wheels for too long. Its time to get a map, a guide, and a group to support you on this journey.

Nutrition is the single biggest obstacle to achieving body composition goals. Behind a consistent program and great coaching (which you get as a member at PCF) correcting your nutrition is the best way to optimize your training. I have had clients who were lifelong athletes but still managed to accumulate a spare tire and some risky bloodwork before coming to me for nutrition advice. Exercise is only part of the equation! Combine it with proper nutrition and you just boarded a rocket to success.

So ask yourself how much is finally losing that last 5-pounds worth? How much would you pay to look like Rich Froning/Camille Leblanc-Bazinet? How much time would you save if you knew exactly what you need to be eating to achieve your long-held goals? What would a system for eating out be worth? How about a system for staying on-board while you travel for work? Now compare your answers to the ridiculously low price this course is being offered for.

By investing just over one hour per week now, you can have the body you want AND the performance you want in the gym without wasting months of your life trying the newest fad diet, or beating yourself up when the results don’t stick. You will get clarity about EXACTLY what you need to do to achieve success, however you define it!

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