Challenged Yet?

clean-eating

 

 

 

Not sure if you remembered or not but we are smack in the middle of the 2015 Kickstarter Fitness Challenge. S**T IS GETTING REAL!

So, how are we doing?

The hardest part about clean eating is without a doubt the preparation. At the end of a long day, you are hungry like wolf, and you get home to nothing prepared. Even worse is you know this before you even get home. What is easy? Crap take out food, or a crap food stop. next thing you know you got Wendy’s wrappers and 2 Dominoes pizzas down the hatch and it’s Tuesday night…(man I hope there’s food at home).

In my experience, both personally and with helping others, the other hard part about clean eating is knowing what exactly is clean and not clean. Notice I am not using Paleo. This is not because I don’t advocate Paleo anymore, it’s just because this Challenge isn’t focusing on Paleo only. Take a look at the above list. This is an awesome list. Notice there are some non-Paleo items. The truth is there is no magic formula for determining the paleoness you need for perfect functioning. I like to live by the mentality of “something is better than nothing”, which in turn would mean that a LOT of something is MUCH better than nothing.

The above list is not meant to be taken absolute seriously, like I don’t want you all running out and buying this list verbatim. This is more to give you some ideas for alternatives if you are stuck or some insight into what clean eating really is. While there might be some non-Paleo items on this list they are still pretty darn healthy. What you include and what you take out all depends on your goals. A high functioning, high work capacity athlete would probably be able to eat anything on that list and then some. Someone who is more sedentary during the day (95% of the people reading this) and/or someone looking for weight loss would want to completely cut out the legumes/beans, dairy, sweeteners, and grains section. This is because they all are high in carbohydrate content in terms of per serving. While this isn’t exactly Harvard chemistry, controlling (not cutting) carbs is essential to cutting weight, so you would want to avoid high carb foods.

Remember the goal of this Challenge : improved fitness. Now some people might say “oh well Aaron isn’t expecting us to clean up our eating”. Nope, sorry. Improved fitness can only happen with a clean diet. 100% truth bomb city. A clean diet is actually the beginning of improved fitness. Improving your fitness and performance only comes with increased intensity in your workouts. Increased intensity in your workouts can only come with quality fuel. Quality fuel can only come from clean food. Whammy.

If you are struggling, either just mentally or you think your fitness isn’t improving the way you want, I can say with almost 100% confidence it is due to your diet. This might not mean your diet is bad in terms of what you are eating but eating ENOUGH is also essential. The best part about this challenge is we have someone with more knowledge in her left foot than all the rest of us in this gym combined when it comes to how to eat for health and performance. Email Sarah for a consultation and finally get your nutrition figured out so it stops being the thing holding you back. Even if you think you have nutrition down, for $25 you can get 45 minutes with a nutrition expert and get things tweaked here and there. She has already worked with many members who are seeing incredible results, and she is officially hired by yours truly for my 6-pack challenge that ends March 31 with one of our fellow coaches.

If you are struggling also keep in mind that we are only 2 weeks in. You still have about 4 to go. The end is all that matters. If you squat a house and crush that rope climb and thruster WOD then you did your job. Remember another point of this Challenge is to get you on a new path for this year. 2015 is very young and you have a lot of time to get things going in the right direction. This is meant to get you pointed towards that direction and probably start you down the hill.

You are all crushing life whether you think so or not so let’s keep it going!

 

WEDNESDAY

BASE
Strength: Squat Snatch
EMOM 10m, 1 heavy rep

– Use this time to work on your technique then try to set a PR by the end

WOD: For time
20 CTB Pull-ups
10 Overhead squat 135/95
35 Double Unders
20 Toes to Bar
20 Pistols each leg
35 Double Unders
20 CTB Pull-ups
10 Overhead Squat
35 Double Unders

– 15 minute time cap

 

PLUS

Strength: Squat Snatch
EMOM 10m, 1 heavy rep

– Use this time to work on your technique then try to set a PR by the end

WOD: For time
20 CTB Pull-ups
10 Overhead squat 135/95
35 Double Unders
20 Toes to Bar
20 Pistols each leg
35 Double Unders
20 CTB Pull-ups
10 Overhead Squat
35 Double Unders

– 15 minute time cap

SkWAT Team: Find a heavy back squat (high bar) for a set of 2

 

THE PROGRAM

1. Strength: Squat Snatch
EMOM 10m, 1 heavy rep

– Use this time to work on your technique then try to set a PR by the end

2. WOD: For time
20 CTB Pull-ups
10 Overhead squat 155/105
35 Double Unders
20 Toes to Bar
20 Pistols each leg
35 Double Unders
20 CTB Pull-ups
10 Overhead Squat
35 Double Unders

– 15 minute time cap

3. Clean Work (Power)
EMOM 7m
3 heavy reps, start at 80% 1 rep max and work at 80-90% for all 10m

4. SkWAT Team: Find a heavy back squat (high bar) for a set of 2

5. CORE WOD
30 GHD sit-ups
50 Russian Swing 88/70
30 GHD sit-ups

 

Important for Today: Squat Snatch

httpv://youtu.be/HMXtk3S_uK0