Want to know what your Coaches are eating on a daily basis? Here’s is a whole day’s sample from a Coach. Ask you’ll see, there are a wide variety of options – there are many right ways. The trick is figuring out what works best for your body and your goals.  You have to start with that Food Journal.

Breakfast:

6 Hard boiled Eggs

Banana, Apple

1oz of nuts

Snack:

Quest Bar

Lunch:

10 oz. Chicken Breast

150 g Spinach

1/2 Avocado

Snack:

1 oz. Nuts

Protein Shake

Orange

Dinner:

6oz Salmon

150g Green beans

150g Brussel Sprouts

Supplements:

Amino X

Fish Oil

ZMA

 

 

When did you last PR your deadlift?

Deadlift Warm Up 2

5 mins Jumprope - 1min singles
2min Doubles, 1 min singles, 1min unbroken doubles

10 Roll up V sits
10 Fire Hydrants each leg
20 Iron Crosses
20 Scorpions
10 Good Morning Raises

Deadlift (Find 1 Rep MAX)

Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 2 minutes between sets and use that time to practice skills on the rings – Plank or ring dips progressions.

Metcon (Time)

Four rounds for time of:
20 Alternating Walking Lunges (45/25)
15 CAL Row

 

Out of Town WOD

For Time:
100 Burpees

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD