New training cycle: GAMES PREP/CF GYMNASTICS
There are roughly 7 weeks until the first CF Open workout is published. This program is designed to maintain strength while developing gymnastic skills and muscle endurance and improve overall metabolic conditioning.
Much like the last gymnastics cycle, we will be spending 20-30 per session working on these skills, and the exercises will alternate every other day. Most days the skill training will substitute for our usual general warmup, but on heavy strength lifting days (Mondays and Thursdays) the skill practice will be AFTER the lift, for roughly the last half of class. Members who have attained Level 4 should treat the skill session as a metcon workout on those days. All other levels should strive to improve their basic movement competence during this time. No one will get a score for these workouts.
For the next few weeks we will only be lifting heavy a couple of days a week. One day will be back squats, the other will be deadlifts. Follow the percentage prescriptions. No one should be training close to max effort for at least 5 weeks.
Olympic lifts will be on Tuesdays and Fridays, in E2MOM or 3-5 Rounds AFAP format, with the focus on getting comfortable with the loads that generally show up in CF Open workouts. Lower level members will continue with Oly skill practice and kettlebell conditioning.
Nutrition Challenge Update: You can still choose to start your Whole30 today, tomorrow or Thursday and be eligible to win cash money and better eating habits. Throw your $10 in the pot on the front desk and put your name on the sign up sheet. Done.
Whole9′s Nutrition in 60 Seconds
We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals.
This is not a “diet” – we eat as much as we need to maintain strength, energy, activity levels and a healthy body weight. We aim for well-balanced nutrition, so we eat animals and a significant amount of plants.
Eating like this has helped us to look, feel, live and perform our best, and reduces our risk for a variety of lifestyle-related diseases and conditions.
Food Should Make You Healthy
Meat, seafood and eggs; vegetables and fruit; and healthy fat sources like coconut, avocado and olive oil are all foods that make you healthier.
Sugar, alcohol, grains, legumes and dairy are all food groups that have significant potential down sides, and may not contribute positively to your health.
The more you eliminate these “less healthy” foods from your everyday diet, the healthier you will be.
However, you don’t have to eat perfect 100% of the time to have and maintain excellent health.
The goal is to find the right balance – and maintain that balance long-term.
Finally, it is NOT hard. Don’t you dare tell us this is hard. Quitting heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles.” YOU HAVE NO EXCUSE not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.
Warmup
Jump Rope 3 Minutes
Skill
20-25 minutes
Levels 3/4
20 Weighted Pull-ups
50 Ring Dips
50 Toes to Bar
75 Step-ups R/L
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
Conditioning
“Jah No Partial”
5 Rounds AFAP (15 minute limit)
Levels 3/4
5 Clean and Jerk (shoulder to overhead)
30 Double Unders (L3 – 20)
L4 – 135/95
L3 – 115/75
Level 2
5 Double Kettlebell Push Press
10 Kettlebell Swings
15 Double Unders OR 50 Singles
Level 0/1
5 Single KB Push Press R/L
10 Kettlebell Swings
30 Single Unders