Monday – 080315


Head coach Will Blackburn and assistant coach Cheyenne Rotunno.

This Saturday is our Flexible Nutrition/Tracking seminar.  It will be at 11 a.m. following the 9:30 workout.  The seminar will be presented by head coach Will Blackburn and assistant coach Cheyenne Rotunno.  Topics covered:

  • Flexible Dieting
  • Tracking your “macros” with MyFitnessPal and workouts using eXalted’s “Whiteboard app.
  • Tips for how to stay on task and make it as easy as possible
  • Supplements

There are two things I recommend reading before the seminar so you come in with some previous knowledge and excitement to finally get started on a way of eating that will help you achieve your long term goals.  The original article that started us on this path can be found HERE.  The followup article which is just as good can be found HERE.  They are both pretty short and will get you not only intrigued by Flexible Dieting, but should get you fired up about it!

Barbell Bent Over Row
Find your 5 rep max.
One second pause at the top, keep these as strict as possible.

Workout of the Day
For time:
25 Strict handstand push-ups
50 Toes to bar
75 Wall-balls (30/20)
100 Calories on the rower

Post your scores to the Whiteboard.

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