Workout for Thursday, February 18th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

warmup:
5-7 minutes

35:00 AMRAP:
50 skate jumps
30 RKBS
30 Altenating KB Plank Pull-through
30 Goblet Squat
30 Sit-up

Work for 5:00 rest for 2:00

Gym Workout

Engine Day:
36:00 Clock:
Row/Bike for calories

Starting with and every 6:00
1 round:
20 KBS
20 Altenating KB Plank Pull-through
20 Goblet Squat
20 Sit-up

WTF is Keto??

Ahhh Keto. (Pronounced Keeto)

It is short for Ketogenesis.

Which is the biochemical process through which the body produces ketone bodies through the breakdown of fatty acids and ketogenic amino acids. The ketones become a source of energy for the body.

Still confused?

Essentially if you greatly restrict your calories or if you eat hardly any carbohydrate and not too much protein your body will be forced to use fat as a primary energy source.

Parts of your body, like your brain, can’t use fat directly as a fuel source so your body converts the fat to ketones which can be used by the brain.

(Side note: you regularly produce small amounts of ketones when you go a long time without eating. Like when you sleep at night.)

The brain seems to greatly prefer glucose as fuel (glucose is a sugar that is made from the breakdown of carbohydrate) but it has the ketone mechanism as a fail safe.

Likely so when we were hunter and gatherers and were struggling to find some food our brains wouldn’t shut off.

Before I ever had heard the word Keto I saw it’s effects.

I was actually in a Nutrition class in undergraduate school (many moons ago) and a guy I was friends with was sitting behind me.

The class started and he tapped me on the shoulder. I turned around and he had a pretty glazed look in his eyes and he said, “Can I borrow a piece of paper and a pen? I forgot my backpack.”

I replied, “Yea for sure, but how did you forget your backpack?”

I’ll never forget his answer, “I haven’t had a Carb in like 5 days.”

He was cutting for his first bodybuilding show and his brain was definitely in a bit of a fog.

I was shocked that anyone could actually go that long without having any Carbohydrates. Especially sitting in Nutrition class back in the day when they were still trying to teach us that fat is bad and everyone should just eat more carbs.

So why is Keto so popular now?

Two main reasons I see are:

  1. People see some very quick weight loss and it is fairly simple to follow. Essentially eat fewer than 30-50g of Carbs per day and you will get into Ketosis.
  2. Certain carbs can cause some people irritation and inflammation in the body and when those are removed people feel way better (often people don’t even realize this until they remove them).

The fast weight loss is the result of a couple of things.

One is when you store carbohydrates in the body they are attached to water so when you use up all those carbs and don’t replace them you will also reduce the amount of water in the body.

(Fun fact is for every 1g of Carb stored it is attached to 3g of H2O. So if you have one lb. of Carbs stored around your body you will also have 3lb of water.)

As you can see if your carbohydrate stores are diminished you will see a quick drop in weight on the scale.

Another reason people see early success is that when you ditch the carbs and replace them with protein and fat it suppresses your appetite and you end up eating fewer calories. (It looks like in the long term this benefit goes away.)

Seeing quick weight loss and feeling better by eliminating inflammatory foods is likely a huge positive boost for most people.

I tried a version of Keto myself a few years back when it was starting to get popular. I did what is known as cyclical Keto. Which meant I ate high fat super low carb 5 and half days a week and 1 and a half days ate more Carbohydrates.

After the initial brain fog period most people experience I felt good, lost a bit of weight and had good energy. After a while though I found it harder and harder to maintain. The restrictiveness of it became too much.

It is easy to get caught up in the hype of Keto. Especially when you see so many advertisements for the Keto Reset or Keto Challenge or whatever. Promising big results in a short time. While these results are possible they are likely not sustainable.

So if you find yourself thinking “I don’t want to only eat 30-50 grams of carbs per day forever.” then maybe you want to explore a different option or just realize it is a short term test for you. (BTW 30-50g of Carbs is about the same as eating one apple and one banana.)

If you are looking for a more sustainable way to get your Nutrition dialed in, join our 6 Week Nutrition Jumpstart.

Create a healthy mindset and relationship with food, develop skills and knowledge around meal planning and prep, and set yourself up for long term success.

You can check out a video with more info here.

Click that button below to get registered!

Workout for Wednesday, February 17th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
12:00 EMOM:
Min 1) SA KB Oblique Crunch R side
Min 2) SA KB Oblique Crunch L side
Min 3) 10 Alt SA H. Clean & Split Jerk

Part B:
Every 3:00 for 5 rounds:
50 Mountain Climber
16 SA Thruster (8 ea arm)
10 Burpee over DB

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 5 Split Jerk w/ :02 pause in catch
Min 2) :30 L-sit on rings/parallets/Hanging

Weight of split jerk is70%-80% 1RM C&J

Build Day Part B:
Every 3:00 for 5 rounds:
50 DU/100 Su
8 Heavy Thruster (50% 1RM C&J)
10 Burpee over Bar

Workout for Tuesday, February 16th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
3 Rounds:
:45 work / :15 rest
– Alt SA High Pull
– Dips
– Spiderman Plank

Part B:
20-15-10-15-20:
SA OHS ea arm
HRPU
Sit-up

Gym Workout

Athletic Day Part A:
3 Rounds:
:45 work / :15 rest
– Tempo horizontal pull-up
– Strict weighted ring dip / box dip
– Alternating spiderman plank

Athletic Day Part A:

20-15-10-15-20: (15:00 cap)
Sumo Deadlift (95/65)
OHS (95/65)
HRPU

*Double overhand for the deadlift*

Workout for Monday, February 15th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
Every 2:00 for 6 rounds:
10 SA alternating squat clean & split jerk
10 sit-up stand-up / 12 sit-up

Part B:
12:00 AMRAP:
7 Supine Grip Bent-over row ea arm
7 Alternating SA Front Rack step-up ea arm
7 SA push press ea arm
7 laying knee tuck

Gym Workout

Build Day Part A:
Every 2:00 for 6 rounds:
3 Squat Clean & Split Jerk

Starting weight is 65% 1RM C&J, build from there when you can. Get heavy. These do not need to be touch and go, they should be done as singles.

Build Day Part B:
12:00 AMRAP for quality:
10 DBL KB supine grip Bent-over row
10 Alternating dbl KB Front Rack Step-up
10 DBL KB push-press
10 Weighted Strict K2C / Strict K2C

Should use same kb/db for all movements

 

Workout for Saturday, February 13th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

No Zoom class today!

Gym Workout

Heavy Athletic Day Part A:
10:00 EMOM:
Min 1) 14 Weighted Back Rack Forward Lunge
Min 2) :35 Hollow Hold

Heavy Athletic Day Part B:
5 Rounds for total reps:
:40 work / :20 rest
– Wallballs
-T2B/K2C
-Power Clean @ 55%-60% 1RM C&J

Workout for Friday, February 12th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At Home Workout:

Warmup:
5-7 Minutes:

Part A:
Every 2:00 for 7 rounds:
15 RKBS
15 Goblet Squat
15 Sit-up

Part B:
3 Rounds for time:
20 Narrow Hand Push-up
30 Alt Weighted Step-up
20 Burpees

Gym Workout

Athletic Day Part A:

5 Rounds: (15:00 cap)
500m Row @ AVG or faster
:90 rest

Athletic Day Part B:
3 Rounds For Time: (15:00 Cap)
20 RIng Dips
20 Box Jumps
20/16 Cal assault bike

Workout for Thursday, February 11th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At Home Workout:

Warmup:
5-7 Minutes:

35:00 AMRAP:
Min 1) 10 Push-up + ME Plank
Min 2) 20 Alt SA DB/KB Snatch
Min 3) 20 Alt DB/KB Cossack Squat
Min 4) 20 DB/KB Curl (2 hands on 1 single db/kb)
Min 5) Rest

Gym Workout

Engine Day:

35:00 AMRAP:
Min 1) 10 Ring Push-up + ME Ring Plank
Min 2) 20 Alt SA DB Snatch
Min 3) 20 Alt DB Cossack Squat
Min 4) ME Bar MU / C2B / Pull-up
Min 5) Rest

Top 10 Nutrition Strategies to Stop Dieting and Start Feeling Great!

We had an awesome Nutrition Seminar this past Saturday headed up by Kate and Denise Zimmer of Strive Nutrition LLC.

They take a NON-DIET approach to helping people have a healthy relationship with food and be able to implement sustainable habits to help them reach their goals.

We are super excited to be partnering with them and offering a 6 Week Nutrition Jumpstart that begins February 22nd.

There will be a weekly focus complete with education, strategies, and tips as well as a scoring system to keep you track.

For less than the cost of one hour long consultation with Strive Nutrition you can get 6 weeks of EDUCATION and GUIDANCE to set yourself up for long term success.

If you are TIRED of trying different DIETS with no results or sick of being inundated with all the advertisements that promise rapid weight loss and six pack abs THIS PROGRAM IS FOR YOU!

Learn to EAT in a way that supports your BODY and doesn’t have you feeling guilty and ashamed for not having the “will power” or “discipline” to maintain a super restricitive diet.

Click on that button below and get yourself registered!

Here are the top 10 Nutrition Strategies courtesy of Strive Nutrition

1 – Change your Mindset – Get rid of the “diet” mindset. There are no “good” foods or “bad” foods. Think of feeding your body nutritious foods from all five food groups.

2 – Eat Breakfast – Start your morning with a breakfast that includes 3 of the 5 food groups

3 – Fuel Regularly – Skipping meals can lead to overeating and extreme swings in hunger and fullness. It can also interfere with normal metabolism.

4 – Portion Control – Slow down, be mindfu, eat at the table, use smaller plates/bowls, check in with hunger before second servings, portion out meals and snacks.

5 – Fix Healthy Snacks – Snacks are a great way to fuel your body with healthy nutrients. Plan ahead, portion them out, pick protein and include 2 of the 5 food groups.

6 – Focus on Fiber – Vegetables, fruits, and whole grains are great sources of fiber. Fiber helps us feel full longer and can improve cholesterol and help manage blood sugar levels.

7 – Drink More Water – Stay hydrated. Often people mistake thirst for hunger. Goal is 64 oz/day or more depending on the individual.

8 – Take Care of Yourself – Proper sleep, stress management, and physical activity are all important and impact our nutrition. Living in stressed states can alter hunger and fullness hormones. Lack of sleep can lead to appetitie suppression followed by overeating cycles.

9- Trust Your Body – Learn to pay attention to your body’s hunger and fullness cues.

10 – Have a Plan – Whether it’s planning meals for the week, snacks for the day, exercise, or choices when eating out, having a plan sets you up for success!

Workout for Wednesday, February 10th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout


At home workout:

Warmup:
5-7 minutes

Part A:
2:00 ME Push-up
2:00 rest
2:00 ME Sit-up
2:00 Rest
2:00 ME Jumping Air Squat

15:00 AMRAP For quality:
9 SA KB OBlique Crunch on ea side
12 Alternating SL RDL
9 SA Half Kneeling Strict Press ea arm
12 Plank KB/DB Pull-throught
9 Alternating Turkish Get-up

This is not a race. This is for quality of movement

Gym Workout

Build Day Part A:
5:00 EMOM:
4 Front Squat @ 80% 1RM C&J

*1:00 rest*

5:00 EMOM:
2 Front Squat @ 90% 1RM C&J

Build Day Part B:
15:00 AMRAP For quality:
9 SA KB OBlique Crunch on ea side
12 Alternating SL RDL
9 SA Half Kneeling Landmine Press ea arm
12 Standing Landmine Trunk Rotation
9 Alternating Turkish Get-up

This is not a race. This is for quality of movement and for load. Get heavy, move slow and controlled.