Wednesday, December 30, 2009
Tuesday, December 29, 2009 at 04:54PM Great work in Foundations class on Tuesday afternoon! Marta finishing up her last rowing round with her game face on and encouraged by Lisa. Nice fight and finish!
Time to play on the strength grid! David Green makes it around the grid! Make it around and your name will be found on The Monkey Climb Club! 
*Scheduling Note- We will not be having evening classes on Thursday, December 31st and will be closed January 1. Classes will resume Saturday, January 2.
WOD for Wednesday:
Deadlifts
3-2-1-1-1
Do the following for time:
9 Muscle-ups
20 yd Bear Crawl with Dumbbells (25/15lbs)
1/4 Strength Grid
30 Glute-Ham Sit-ups
6 Muscle-ups
20 yd Bear Crawl with Dumbbells (25/15lbs)
1/4 Strength Grid
30 Glute-Ham Sit-ups
3 Muscle-Ups
20 yd Bear Crawl with Dumbbells (25/15lbs)
1/4 Strength Grid
30 Glute-Ham Sit-ups
Goal Setting and Nutrition
As we are thinking about goal setting, one important thing not to lose site of is nutrition. Nutrition is the foundation of our work here. During the first half of foundations, I have tried to familiarize you with principles of the Zone diet. I want you all to be familiar with portions and if you have not yet done this check out the Zone under Links/Resources. The best way to develop a successful nutrition strategy is to educate yourself. It is a process and I am here to guide you and help you with it. For those of you who are interested in reading, check out books under the Resources link. I propose starting out with Mark Sissions, The Primal Blueprint, which can be ordered from Mark's Daily Apple. It is an easy, fun, and comprehensive read. I couldn’t put it down. Here is a blurb about his book:
“The Primal Blueprint will show you that being healthy and fit does not have to involve struggling, suffering, and deprivation. You’ll be given a realistic plan of action—based on solid science and two million years of human evolution—to start directing your genes towards weight loss, extra energy and improved health. It will feel natural and comfortable and will be effortless to maintain for a lifetime!”
In mid-January I will be introducing a Nutrition challenge centering around the Paleo diet. Between now and then it will be important to keep up with articles I will be sending you. Start reviewing the Paleo links on the site. We will be discussing this in foundations next week.
Reader Comments (3)
Another challenging workout--thanks for keeping it interesting and fun.
As always....great workout! Take care of the hands!
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