Want to know what your Coaches are eating on a daily basis? Here’s is a whole day’s sample from Coach Riva. As 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.

I've been using intermittent fasting for about 8 months now. With this nutrition plan I try to eat in an eight hour window each day (ideally 1-9pm) but I usually end up running outside of my window at night. I eat over three meals of food in this eight hour block, and it allows me to spend less time prepping meals, in addition to the intended benefits of IF. 

5:00am - Big glass of water, black coffee
 

~9:00am - Big glass of water, black coffee

~1-1:30pm - 2 chicken breasts, large piece of meatloaf, 2-3 chicken tenders, all covered in Tabasco Chipotle Sauce. 1/2 bag of Brussels sprouts, covered in olive oil, salt, and pepper. Big glass of water. 

4:00pm - Espresso (sometimes a double)

~8-9:00pm - Post-workout protein shake

~9-9:30pm - 2 chicken breasts, large piece of meatloaf, 2-3 chicken tenders, all covered in Tabasco Chipotle Sauce. Other 1/2 of the bag of Brussels sprouts, covered in olive oil, salt, and pepper. Big glass of water.
 

~9:30pm - Optional dessert (2-4x/week) - Pint of Ben and Jerry's or Talenti.

 

Did you enjoy the snow?

The gym will be open for normal classes today.

Drive safe, watch out for ice in the car park and please bring a clean pair of workout shoes to keep the salt and snow off the turf.

Todays WOD:

Warm up

2 sets:
5 Hang Power Cleans (Hips)
5 Front Squats
5 Hang Power Cleans (Knees)
5 Front Squats
5 Power Cleans
5 Front Squats

Squat Clean

Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to today’s heavy double)

Metcon (Weight)

Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

Out of Town WOD

100 Burpees for time

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