Friday, October 3
“Willpower is not a feasible strategy.”
CrossFit Nutrition Guide
Announcements
SET YOURSELF UP FOR SUCCESS (From the CF Nutrition Guide)
Adopting a new diet filled with whole, unprocessed foods isn’t easy initially. It requires preparation, planning, and the development of new habits, but there are steps you can take to ensure your success. An essential first step is setting up your home environment for success. This involves removing all processed and packaged foods from your pantry, fridge, and freezer.
Remove everything with added sugar, industrial seed oils, and foods that do not generally fit the “meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar” recommendation.
Willpower is not a feasible strategy. Any tempting processed treat, snack, meal, or beverage that remains in the house will likely be eaten. Just knowing they are there and that you have to resist them takes up unnecessary mental energy. Keeping all highly refined, packaged foods out of the house is a critical (and simple!) first step for successfully implementing a healthy diet.
The next step is to restock your pantry, fridge, and freezer with whole, unprocessed foods.
Warm-up (NTE 10’)
3 minutes of easy jogging, biking or rowing
-then-
2-3 Rounds, not for time, of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (Squat Therapy style) (see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
Strength/Skill
Back Squat or Bench Press (Athlete’s Choice) 1x1
Spend 15-20 min working to a heavy single rep for the day. Remember, prioritize range of motion and technique over weight.
Athlete Instructions
Rest as needed before next part.
Goals
Super Fitness Robot time / rounds:
1RM- hitting a heavy single at 95% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
1RM- hitting a heavy single at 85% 1RM or more
Movement Demos
WOD
As many reps as possible in 20 mins of:
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
2 Back Squats or Bench Press (whichever movement you did for today’s strength , 60% of today’s 1RM)
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
4 Back Squats or Bench Press (60% of today’s 1RM)
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
6 Back Squats or Bench Press (60% of today’s 1RM)
...
Continue adding 2 Back Squat or Bench reps each round until time expires.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.