Tuesday – 011315

Amanda and Chase S.

Amanda and Chase S.

Remember, we are having our Body Fat Test and Flexible Dieting seminar this weekend.  We will have two workouts, one at 9:30, and one at noon with the seminar scheduled to start at 1:30.  We will keep this as short and concise as possible and will cover the following topics:

  1. What is Flexible Dieting and a macronutrient or “macro”?
  2. How to determine your macros.
  3. The best way to count and track your macros.
  4. Mythbusting.
  5. Meal timing.
  6. Supplements we recommend.
  7. FAQ
  8. Q&A at the end.

If you want to come to the seminar already having some knowledge which is always appreciated, we recommend reading Nicole Capurso’s two articles on the topic: How Donuts Gave Me Abs, and an 80KG Snatch.  And her followup article called A Followup and FAQ On Donuts and Abs.  You can also purchase the book we are basing our seminar off of written by Krissy Mae Cagney HERE.

Tabata hollow hold
Rest 2 minutes
Tabata arch hold

Workout of the Day
5 Rounds:
In 3 minutes, row 250 meters, then AMRAP in remaining time:
1 Power clean (225/153)
5 Handstand push-ups
Rest 3 minutes in between rounds

This workout has a 1:1 rest so hit the AMRAP. . .HARD.  Also, you should scale the HSPU’s to an amount you can consistently do unbroken.

Post your scores to the Whiteboard.

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