Friday – 082617


A great stretch to hit the deep flexors of the hip, especially the pesky psoas.

On Saturday, September 10th I am going to be holding another nutrition seminar.  This seminar is open to members and non members.  I will be starting it after the 9:30 class at 11 a.m.  This will be very similar to the last one and topics of discussion will include:

  1. Counting macronutrients or “macros” and how to determine your macros.  Also known as “Flexible Dieting.”
  2. Importance (or lack thereof?) of Paleo and food choices.
  3. How to use MyFitnessPal.
  4. Supplements, what works and what doesn’t.
  5. Leave the end open for Q&A.

Before attending Saturday, there is a small article I recommend you read so you aren’t completely in the dark when you arrive.  It is the original article that caught everyone’s attention called HOW DONUTS GAVE ME ABS, & AN 80KG SNATCH by Nicole Capurso.  It is important to start grasping the fact that losing weight while doing intense exercise involves eating the right food and the right AMOUNT of food.  Losing weight and drastically cutting calories are not synonymous, especially for those to have performance goals and/or participate in intense exercise.  I also recommend you download the free app MyFitnessPal and start playing around with it.

Shoulder Press
Find your 3 rep max.
Complete reset for every rep, no bounce out of the bottom. Keep the midline tight, flex the glutes and flex the abs.

Workout of the Day
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.

Post your scores to the Whiteboard.

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