Week 3 of the EDCF Nutrition & Wellness Program starts this week!

The goal for this week is to consume 2-3 liters of water each day and aim for 6-8hrs of sleep/night. Make your sleep environment conducive by eliminating light before bed. Looking at a TV or computer screen will keep your brain stimulated and with inhibit proper sleep.  For the 30 minutes leading up to when you are going to bed remove yourself from light sources.  Yes, your cell phone and tablet count too. Try to stay off them.  Black-out curtains are also a good and cheap investment to help create good sleep patterns.  The goal is to go to bed and wake up at roughly the same time each day.

During Week 3 we will also start supplementation with fish oil (anti-inflammatory), vitamin D (aids calcium absorption for bones, combats lethargy, supports cardiovascular health) and a daily probiotic supplement.  Gut health is your first defense from illness.

As always, reach out to your assigned coach if you have any questions or concerns!

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Memorial Day Murph kicks of next Monday (5/29) at 9am! This is the only class for the day. More details to come via email so stay tuned!

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Monday 5/22

Snatch cycle day 5 (last one)

A) Snatch tech work

 

B) Every 90 seconds x 4 sets:

– hang snatch + snatch

*Build from 65-80%.

+

Every 90 seconds x 5 sets:

– snatch

*Build from 80-95+%. Test if feeling it.

 

C) “Helen” – Tester

3 rounds for time:

– 400 m run

– 21 KB swings (53/35)

– 12 pull-ups

 

Tuesday 5/23

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 1 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 1 rep @ 95+%

*Build to today’s heavy rep. If you’re feeling good, go for it.

 

B) Every 5 minutes x 4 sets:

– 500/400m row

– 12 double KB front rack reverse lunges

*Goal is same split times each set.

 

Wednesday 5/24

A) E3MOM x 15 min (4 sets)

– TnG power clean cluster 2.2.2

*R10S between clusters. Building each set.

*Should be heavier than 5/10.

 

B) 3 sets, 4 minute running clock:

– 400m run

– max reps in remaining time of ground to overhead

(185/125, 155/105, 135/95, 115/75, 96/65)

*R2M between sets.

 

Thursday 5/25

A) AMRAP in 4 min:

– 400m run

– strict HSPUs

*R4M

AMRAP in 4 min:

– 10 box jumps (24″/20″)

– 10 pull-ups

*R4M

AMRAP in 4 min:

– 5 burpees over the barbell

– 5 thrusters (95/65)

*R4M

AMRAP in 4 min:

– 30 double-unders

– 10 toes to bar

 

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side

 

Friday 5/26

A) E3MOM x 15 min:

– 5-5-5-3-2 push press (build to a heavy double)

– 6-12 strict supinated pull-ups

*Building heavier than last week.

 

B) 4 sets for efficiency:

– 8-10 stiff leg sumo deadlifts @ 2011

– 1 min accumulated FLR

 

C) 4 sets for efficiency:

– 6-8 single arm DB press @ 2111

– 6-8 bend over DB/KB row @ 2111

– reverse sled drag (heavy, normal speed)

 

Saturday 5/27

8am Masters

9am CrossFit

10am Barbell

 

Sunday 5/28

8am Endurance

Open Gym TBA

 

Week 2 of the EDCF Nutrition & Wellness Program is underway! Here are a few words from Coach RJ:

I hope week 1 went well for everyone.  I hope everyone is weighing 3 times each week.  Please don’t get attached to those numbers though, remember your weight is just an easy variable for us to track.  Make sure if you didn’t take a week 1 photo that you do that here in the next few days please.

We want to keep up what you guys started during week 1 by eliminating inflammatory foods.  Have you been looking at the nutrition facts on the labels of your food?  Start to make a habit of glancing over that when your are cooking the item or buying it at the store.  See what the actual serving size is, look at the sugar content and see if you can pronounce most of the ingredients.  These are good habits to start now so you are more aware of what you put in your body.

Week 2 we want to begin to cut down on the processed foods we eat (things that come in a package like: pop tarts, processed fruit juice, frozen dinners and pizza, crackers/chips). Not all processed foods are bad we just want to make sure it’s not the bulk what what you are consuming each day.  They are usually loaded with sugar, preservatives, salt, hidden wheat and soy.

Aim to eat a green vegetable 3x/day and one cup of a non-starchy vegetable at each meal this week.  Yes, they both may be the same vegetable meaning, you could have a cup of asparagus at each meal and that would meet the requirement of both and you don’t have to eat 2 cups at that meal if your choose that vegetable.  Food is fuel!  So fuel your body with what it NEEDS!

I want to end this email with a few things coach Kat brought up with her group last week that I think is perfectly worded and great information to keep in mind during these 12 weeks:

1) Food is GOOD! It is fuel, it is energy, it is life. It is not the enemy. The functional power that food has in relation to the workings of our health is an amazing thing so I’d encourage you to try new foods and recipes to see how your body responds!

2) You are strong and capable adults. Having a donut was not a “weak moment” – it was a choice, and if you make that choice, don’t beat yourself up over it! 🙂 Try being like a baseball pitcher who throws a ball when it was meant to be a strike and move on. Be kind to yourself – you have thousands of meals ahead of you, so don’t dwell on the past. Like the game, your life will go on!

3) Take 1 week at a time! As the saying goes: this is a journey, not a destination. Some of you may lose steam along the way, and just because you don’t fully participate in a week or two, doesn’t mean you’re out of the program. Just check in with me and we’ll get you back on track.

Please let me know if you have any questions or need any guidance, I’m here to help!  I want everyone to be successful and more importantly, happy.

Have a great week and hit the ground running. Y’all are going to crush this week!

– Coach RJ

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Monday 5/15

A) Snatch cycle day 4

 

B) E90S x 8 sets

– hang snatch + snatch

*Build from 65-95%. No misses!

 

C) “Murph” Prep

For time:

– 800m run, then

– 10 rounds of:

• 5 pull-ups
• 10 push-ups
• 15 air squats

 

*Please join us for our annual Memorial Day Murph event on 5/29. More details to come…

 

Tuesday 5/16

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – One set of: max unbroken reps @ 80%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

**compare set 6 to what you got on 4/11/17

 

B) Every 7 minutes x 3 sets:

– 500/400m row

– 20 wallballs

– 15 burpees

 

*Rx+ perform 30 wallballs.

 

Wednesday 5/17

A) E90S x 8 sets:

– hang clean + clean

*Build from 60-90%. These should be squat cleans if able.

 

B) EMOM x 12-21 min:

1: 250/200m row

2: 8-12 push press (115/75, 95/65)

3: 6-10 box jump – step down (24/20”)

 

Thursday 5/18

A) At 0:00:

– Row 1000/800m

– 50 RKB swings (53/35)

– 25 pull-ups

*rest until…

At 10:00:

– Run 800m

– 40 alternating DB snatches (50/35)

– 20 toes to bar

*rest until…

At 20:00:

3 rounds for time

– 200m run

– 20 RKB swings

– 10 toes to bar

 

*Perform all sets at 80-90% pace. Stay consistent.

 

C) Accumulate 3 minutes in an L-sit.

 

Friday 5/19

A) E3MOM x 15 min:

– 5-5-5-3-3 push press (build to a heavy set)

– 6-12 strict supinated pull-ups

*Building heavier than last week.

 

B) Three sets of:

– 16 x front rack weighted BB box step ups (knee height)

R10-15S

– 12 DB Romanian deadlifts @ 2011

*Rest as needed

 

C) 3 sets of:

– 6-8 kneeling landmine presses /side @ 2111

– 6-8 bent over BB rows @

– 6-8 two arm turkish sit-up w/ hold @ 2111

*Rest as needed

 

Saturday 5/20

8am Masters CF

9am CrossFit

10am Barbell

11am FREE Intro To CrossFit

 

Sunday 5/21

8am Endurance

Open Gym TBA