INDESTRI WORKOUTS WEEK OF AUGUST 24TH 2015
CrossFit Indestri Community
THIS PAST WEEK AT INTRAMURALS WE DID A WOD TO CELEBRATE JEN AND SCOT NICHOL'S 11 YR ANNIVERSARY
Another great week! Those who made it to the pool we had a fantastic time and plan to do it agin in the future!
Coming this week:
Nutrition Challenge #2
Intramural
YOU TUBE: Progressions pull ups and Muscle Ups
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Nutrition Challenge #2
This past week we had a SUGAR FEE CHALLENGEI know it was hard to accomplish but hopefully during this time you found some more suitable sweet sources. This upcoming week try to keep those sources as your go to and add things like Dark Chocolate (over 70%) and 100% pure organic maple syrup, Honey and nut butters to help with those sweet cravings. We will continue to post some recipes daily here on the blog and Face Book. This week will feature treat ideas as you did so well avoiding processed sugar last week! Keep up the good work!.
Before we get into this weeks challenge lets do a Quick recap is our theory is :
Pale”no” and Zone Free.
Throw out Your Scale!
"No Guilt, No Landslide"
We want to practice "No Guilt, No Landslide" Talking to the Guilt factor leads to landslide of bad eating. So we suggest you look at your schedule and plan 2-3 "cheat meals" a week. If there are a few meals a week you just can't get it together for then schedule those and allow your self to pick back up after the not so healthy meal. But when faced with these circumstances do your best to find a good alternative. But when you "cheat" do it guilt free and get back at it your next meal. Don't trash a whole day just for a bad lunch, because we all no that leads quickly to a bad week and month (s).What we want you to do is to start thinking about what you put in your body, how you feel after. We also want you to keep the food “Clean”Defining Clean EatingMaybe a new raw cafe has sprung up in your neighbourhood, or you read about Katy Perry and Gwyneth Paltrow being fans. Either way, eating "clean" is gaining traction — but what does it actually mean, and how is it good for the body?Clean eating is a deceptively simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more protein), the idea is more about being mindful of the food's pathway between its origin and your plate. At its simplest, clean eating is about eating whole foods, or "real" foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible.
This weeks Challenge is:
Add Vegetables to every meal! YES THAT MEANS BREAKFAST TOO!The purpose of this challenge is to up or swap your carbs by eating them in veggie form as well you will notice an improvement in your "bathroom time"This is a challenge that can be addressed many ways but I would really encourage that you cook extra veggies at dinner and the used the left overs in breakfast in with eggs or a side to your protein choices.What food sources should you eat:All Green Veggies (minimize legumes)Sweet Potato familyAll root veggiesWhite potato for meals after workouts are fine... YEAH I said it but lets keep it at a 1 or 2 a week meal(same goes for sticky white rice) - BILL PAIN APPROVED!!
SOURCES
Great places to find recipesCivilized cave manCave GirlMeal FitThis is a start!
RECIPE OF THE WEEK: ALMOND BUTTER BANNANA COOKIES
These cookies are simple and easy to make in advance. Throw some almond butter between them and make a sandwich but don’t be mad at me when you get addicted. I won’t keep you anymore, go get your bake on and enjoy.
FROM CIVILIZED CAVEMAN COOKING
WE WILL ALSO CONTINUE DO OUR BEST TO POST ONE A DAY ON THE BLOG AND FB. BUT PLEASE SHARE ON FB ON THE INDESTRI PAGE AND WE WILL PUBLISH TO EVERYONE!
GO FOR IT AND REMEMBER THIS IS A LIFE LONG CHANGE AND THINGS ARE DIFFERENT FOR EVERYONE. STICK TOGETHER AND WE WILL GROW TOGETHER!
INTRAMURALS
Every Friday 6:30pmHas been an amazing success, we would love to see even more out for the WODS and then come be social after and enjoy our community.Bring a friend or family member to try it out!
YOUTUBE:
We are filmed progressions and will be starting to release on our You tube page. The progressions for Pull ups and Bar Muscle ups it will be released this week stay tuned! This is the YouTube ChannelYou Tube Channel--
NOW for this weeks WOW at CrossFit Indestri
MONDAY:
FOCUS:
10 MINS TO BUILD TO 1 HEAVY OF:1 SNATCH PULL & 1 SNATCHTHEN4X3 @75% OF ABOVE SNATCHSNATCH GRIP PUSH PRESS BEHIND THE HEAD.
WOD: "8 MILE"
1 MILE ASSAULT BIKE OR 2KM ROW48 DB SNATCH ALT @ Rx 55/3584 DOUBLE UNDERS OR 200 SINGLES8 SNATCH @ Rx 135/95 ; Masters 115/75.
CASHOUT:
BARBELL ROLL OUT4X15 REPS..
TUESDAY:
FOCUS:
6X1 HEAVY FRONT SQUAT (OFF RACK)then2 Min AMRAPFS @ 80% of above Heavy (Around BW).
WOD: "RIPTIDE"
2RFT20 PULL UPS30 BURPEE BOX JUMP OVERS 24/2020 T2B30 OH WALKING LUNGE 45/35.
CASH OUT:
30 TURKISH GET UPS FOR QUALITY..
WEDNESDAY:
FOCUS:
4x3CLEANS65%-75%-85%-90%then add 20lbs4X3CLEAN DEADS.
WOD: 6 MIN AMRAP "TEENAGE DREAM"
13 HPC14 PISTOLS ALTRx 165/120 OR Masters Rx 145/105then REST 3 MINS change wieghts6 MIN AMRAPSAME as above @ Rx 135/95 OR MRx115/85.
CASH OUT:
200m FARMERS DB CARRY 55/35..
THURSDAY:
FOCUS:
EMOM 10 MINS3-8 HSPU***Scale with STRICT DB SH.Press*** .
WOD: 20 MIN AMRAP
400M RUN40 DU or 100 SINGLESMAX SET MU or DIPSScore is total reps (count singles as 40 reps).
CASH OUT:
3 MIN PRACTICE HANDSTAND WALKS OR 3MIN ACCUM HANDSTAND HOLD.
FRIDAY:
FOCUS:
12 MINS TO FIND1RM FRONT SQUAT.
WOD: BENCHMARK - "JACKIE"
FOR TIME1000M ROW50 THRUSTERS 45/3530 PULL UPS.
CASH OUT:
3 X MESTRICT PULL UPS...
IF THIS DEAL IS STILL KICKING HIT IT UP! LOBLAWS
PICTURE COURTESY OF BRANDI