Friday shout out to Laura and her Kids MVMNT class!! The kids are in here everyday grinding away just like you. They are balancing school and activities and still getting their fitness on. Get your kids and their friends involved. Guaranteed to make the adult lives easier.

Nutrition Challenge Day 5: You must fuel your workouts if you want to perform the way you want to. I thought it would be helpful to see which carbs you should be eating pre and post-workout. Of course, both pre and post-workout meals should include protein as well. You can choose to have real food (lean meat or egg whites) or the protein powders we mentioned during the nutrition talk. There should be little to no fat had before, intra, or immediately after your workout.

Slow Carbs should be had within an hour to two hours before working out.

Oats
Grits
Sweet Potatoes
Brown Rice
Quinoa
Granola
Whole wheat
Green Plantains
Fruit. Fruit is on the list but discouraged. Fructose and fiber are high and should be consumed for snacks.

Faster digesting carbs should be had immediately to 30 minutes after you workout.

White bread, pasta
White rice
White potatoes
Over ripe bananas
Dates

There are a handful of other options but outside the scope of Whole30 and what we’ve allowed during the challenge. You can (and should) still have your pre-workout supplements, BCAAs, etc.

Whether you are part of the challenge, following along from home or just want to know more, you can join our private FB group. Send ivy@mvmntgym.com a quick email asking to be added. We will be having a lot of discussion on timing, hitting macros and adjusting. It’s interesting stuff.

Reminder: The gym is closed on Sunday for The Movement Fix.

Warmup
Speed Ladder

Lift

Levels 1-4

5 x 3 @ 85%
Deadlift

Level 0

5 x 5
Double Kettlebell Deadlift

Skill

Level 4

5 Rounds AFAP
4 Muscle-ups
10 Toes to Bar
15 Step-ups R/L

ALL OTHER LEVELS NOT AFAP

Break up reps into manageable sets

Level 3
20 Muscle-ups*
50 Toes to Bar
75 Step-ups R/L

L3 – kneeling or band assisted muscle ups
*sub 3 pull-ups and 3 dips for every muscle up

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L