Countdown to the Open: 1 day.
16.1 Announcement goes down tomorrow night. Join us AT THE GYM @ 8 pm to watch the live broadcast. Whatever Castro spits out will be the daily training for the whole gym on Friday. If you are participating in the Open, you will get scored on Friday. Levels 3 and 4 will be scored by a coach or certified judge. Everyone else will be scored by another member.
SCORES. All participants must enter scores by the following Monday at 8 pm. For the love of all things good, don’t wait until then. Do yourself a favor right now and download the Games app. Enter your score on the spot and be done. We will validate scores by Tuesday evening which is when they will show up on the leaderboard. Please, PLEASE, DO NOT make me track you down to enter your score. In the moment, even weeks down the road, you might not care that you missed a score. Come 2017, I guarantee you will be kicking yourself.
Nutrition Challenge Day 10: Guest post from Jade Stevens, Challenge Leader
Success is when preparation meets hard work.
I know you all are working hard at the gym. How is life on the preparation front? Are you meal prepping?
You are most likely to cheat when you don’t have food ready and available to eat. I plan all my meals out in an advance and make a grocery list according to that. I go to Dekalb Farmers Market every Sunday, I stock up on yummy organic food for a very reasonable price. On average I spend about 2-3 hours meal prepping. When I’m done my life is so easy, I simply measure the food heat it up then eat it.
You need to eat a lot of food to maximize your results! This can be challenging for those used to restrictive type of diets. Keep in mind that proper nutrition habits are crucial to performing better, having a healthy body composition, and optimizing your health.
Step 1: Determining Caloric Needs- Calculate this with ETP calculator, which I’m sure most of you, have done.
Step 2: Planning Meals
The easiest way to determine how much to eat each meal is to simply divide your daily calories by the number of meals you’ll consume throughout the day.
For example: 2000 calories divided by 4 meals = 500 calories per meal.
66g fat/200g carbs/150g protein divided by 4 meals = 16g fat/50g carbs/37g of protein per meal.
Step 3: Shopping
Make a list! Try to shop on the perimeter of the store and stay away from the center aisles. The perimeter is typically where you’ll find fresh meat, vegetables, fruit, and other products that need to be refrigerated.
Your best bet is to purchase large amounts of staple foods – foods that you can eat practically every day that will provide you with plenty of energy. When you eat mostly the same things each week, you can accurately guess how much you’re eating. You’ll know how much food you’re consuming because you’ll be eating consistent portion sizes and combinations!
In the end it’s about what works for you. These are suggestions to help you grow stronger and be better.
Warmup
Jump Rope 3 Minutes
Skill
25 Minutes
Break up reps into manageable sets
Level 3/4
25 Muscle-ups* (L3 – kneeling or band assisted)
40 Yd Handstand Walk (L3 – practice)
30 Hollow/Arch
50 Pistols (L3 – to a box)
*Substitute 2 Max Effort Kipping Pull-ups (belly to bar) + 2 Ring Push-ups for each Muscle-up
Level 2
25 Chin-ups
40 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)
Levels 0/1
50 Ring Rows
30 Ring Push-ups
120 Sec Hollow back practice
100 Lunges (alternating)
Conditioning
“Little Baby Squirrel”
12 Minutes AMRAP
Levels 3/4
12 Thrusters
12 Toes to Bar
48 Double Unders
L4 – 95/65
L3 – 85/55, 24 DUs
Level 2
10 Double Kettlebell Thrusters
20 V-Ups OR 10 T2B
100 Single Unders OR 24 DUs
L2 – 2x 16k/12k
Level 1
5 Single KB Thrusters R/L
20 V-Ups
100 Single Unders