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Programming 4.30 – 5.6

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion]   [eliteaccordion][elitetoggle title="Monday 4.30"] FIT A. 50s to hit a max unbroken Sorenson hold 50s rest 50s to hit max push ups 50s rest 50s Bike for cals 50s rest x4 B. 12 Minute Amrap - Teams of 2 20 Ball Slams 200m Run COMP A. 20 minutes to establish a Deadlift 1rm B. 12 Minute Amrap - Teams of 2 20 Ball Slams 200m Run Score: Fit A: Lowest sorenson time, lowest # of push ups, lowest # of bike cals. Comp A: Deadlift Weight Fit/Comp B: Total Ball Slam Reps Notes: Fit A: the push ups do not have to be unbroken On B, this is man overboard style, one partner runs while the other performs ball slams - when your partner comes back, you switch and continue ball slams - we don't score the run - the runner is just the pace setter. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.1"] FIT A, 50s max ring rows 50s rest 50s max wall balls 50s rest 50s max sit ups 50s rest x4 Sets B. 5 Sets 20 Unbroken Alternating Reverse Lunges 2 minutes rest COMP A. 20 Minutes to finish 4-5 Sets Power Clean + Front Squat (1+5) 3+ Max Strict Pull Ups B. 5 Sets 12-20 Left Side Rear Foot Elevated Split Squat rest 60s 12-20 Right Side Rear Foot Elevated Split Squats rest 60s Score: Fit A: Lowest # Ring Rows, Lowest # Wall Ball, Lower # Sit Ups Comp A: Weight and Total Pull Ups Fit & Comp B: Weight Notes: Modifications for Reverse Lunges are single leg glute bridges - or 10 split squats in place each leg. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 5.2"] FIT A. 30 Minutes to finish Fuil Thacker Method Warm Up for Snatch B. Every 90s x 10 sets 2 Hang Power Snatches Notes: B. Keep it fast and smooth, work quality of movement - don't load if it looks bad. Mods Snatch RDL > Hang Pull > Hang Power Snatch COMP A. 30 Minutes to finish Fuil Thacker Method Warm Up for Snatch B. Every 90s x 10 sets Build to a heavy Power Snatch x 1 over the 10 sets Notes: B. Keep it fast and smooth Score: Snatch Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.3"] FIT A. Rope technique work B. 5 Sets 3 Rope Lowers 5 Heavy Front Squats Row 20 Cals, hard rest 2-3 minutes between sets COMP A. Rope technique work B. 5 Sets 5 Heavy Front Squats 2 Rope Climbs Row 20 Cals, hard rest 2-3 minutes between sets Score: B - weight and your range of time (slowest to fastest) Notes: Mods for Rope climbs - Ring Rows x 15, Strict Pull Ups x 7-10, Rope Lowers (down/up = 1) work on being consistent with your times - if we have a ton of people in class, biking 20 cals is an option. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.4"] FIT A. Every 90s each station 5 Strict Presses, build 5 Deadlifts, build 15-20 Anchored Ab Mat Sit Ups x 6 sets (27:00) B. 6 Minute Amrap 30 Russian KB Swings 60 Singles COMP A. 27 Minutes to finish 5.3.1.5.3.1 Strict Press + Warm up for B within the 27 B. For time - 6 Minute Cap 21 Deadlifts @ bodyweight 50 Double Unders 15 Deadlifts @ bodyweight 75 Double Unders 9 Deadlifts @ bodyweight 100 Double Unders Score: Fit A: press and dl weight Comp A: Heaviest press Fit B: Total Reps Comp B: Time or reps in cap Notes: Comp A: I want the second 5.3.1 to be heavier than the first. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED FOR WALK MS - CLICK FOR DETAILS"] Hey all! Check out the details on meeting place by clicking here CrossFit South Bend will be out there at 9:00am!!! if you will be trickling in through the day that is fine as well. Also a reminder to register and/or donate!!! Click here[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 5.6"] FIT & COMP 30s Bike 30s Left Arm Overhead Hold 30s Right Arm Overhead Hold 30s Run 30s Hanging Hip Taps 30s Row 30s Left Side Plank 30s Right Side Plank x 7 sets [/elitetoggle][/eliteaccordion]
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How to Have the Perfect Poop

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Today we're gonna talk about how to have the perfect poop. So, this is gonna be yet another video in our digestion series. So, you might be wondering why would I even care about something like this, why would I even want to know about how to have the perfect poop. Well, a lot of people are dealing with digestive issues these days. So, that might be one reason. Another reason is that, how you're pooping is a really good window into your overall health, because digestion, as we've explained in a previous video, is where you absorb all the good stuff, all your nutrients. It's where you keep out all the bad stuff. So, poop is really important. And unfortunately, both when we're growing up with our parents and school, this doesn't really ever get explained to us, what things should be like. Today I'm going to give you some tools for how to have the perfect poop or how to tell if you're having the perfect poop. Let's talk about item number one, speed. So, you don't want thing to be too fast and you don't want them to be too slow, and I've seen a lot of misconceptions about this idea. So, I've had people come to me and they say, 'Oh yeah, I'm pooping normally once every three days.' That is not normal. If someone's going seven times a day, that's not normal either. A normal spot in between those two is something like one to three times a day. Now, it's gonna depend on how much you're eating, and what your training's like, and stress and all the rest of those things. But, that's a good rubric. If someone is going number two every other day or every few days, or every week, I've seen people like that, that is not good. And if they're going too frequently, that's not good either. In the too frequent case, the issue is you're not absorbing your nutrients. Things aren't staying in long enough to be absorbed. And then in the too slow case, it's that toxins are being built up and not being excreted properly. So, you want to have that happy medium between the two. What about consistency? So, again, we don't typically like to talk about this stuff, but it is a good window into your health. So, you don't want to see undigested food particles in your stool, that is not a good thing. That's a sign that you're not digesting things properly. If you look up online, there's a thing called the Bristol stool chart, that goes all the way from kind of hard and clumpy to very watery, and it kind of gives you a sense of what the best poop would look like. But basically, it should be such that it's formed, there isn't undigested food particles in it and it basically should be something where you feel like it's easy to pass, but not too quick. In terms of actual feel when you're going, it shouldn't be something that is ridiculously difficult to pass, but it also shouldn't be something that just falls out of your body. Color, it shouldn't be black. If it's black, go to a local hospital. It shouldn't be green. If it's a one-off where it's one of these colors, orange or yellow or something like that, then it's probably just a one-off. But consistently, if it's looking like that, you know, shouldn't be blood in your stool. If those things are happening, you definitely want to go get that checked out by a doctor. In general, here are the rules. One to three times a day. Color should be brown. You shouldn't see undigested food particles in there. You shouldn't feel like it's ridiculously difficult to go, but it also shouldn't feel like it's super easy. And basically, it should be something that's happening on a fairly frequent basis, so that you're eliminating toxins, and so you're absorbing the nutrients the way you should and things aren't passing out too fast. All right, guys. Thanks, so much, for tuning in. We'll see you next time.  
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How Much Food Should You Eat?

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Today we are going to try to answer the question, how much food should you eat? A couple of things to say right up front. This is so hyper contextual. It's so contextual. Is a person someone who's 400 pounds who's trying to stop being diabetic and they're primarily sedentary versus a high level CrossFit games athlete? It's going to be super contextual, but what we're going to try to lay out in this video is just base guidelines. Typically, what we'll say to you here is if these base things aren't even in place then you shouldn't even be worried about things like Keto, and a whole bunch of different macro splits. Those can be tremendously useful in certain context, but you need this first base level to even venture into those areas. First I'm gonna talk about kind of a visual method for measuring your food. Then I'll talk about more specific amounts that could be helpful. A visual method that different folks like Precision Nutrition or the Whole 30 mention is using your hand. For protein, they typically say about a palm size. Why is that good? Well because to the extent that someone's palm is smaller, that's gonna mean a smaller chunk of protein, and if their palm is a lot bigger that's going to be a bigger chunk of protein, which should correspond to their body size. You put that palm sized protein on your plate, and then you fill the rest of your plate with vegetables. That's a pretty good start. Again, hyper contextual. Can change things up, but that's a good place to start. In terms of fats at each meal, if you are going to oils about a thumb size. That's going to correspond to roughly a tablespoon of fat to either cook with your veggies or to cook with your meat, or to drizzle over your salad. Then for things like fruit typically, one handful like an apple or blueberries. The same thing with nuts and seeds. That isn't perfect. That isn't the end all be all. That isn't the only thing to pay attention to, but that's a really good place to start. If you're not having meals with quality protein, veggies, and healthy fat as your foundation, and maybe some fruits, nuts, and seeds, herbs, and spices, as extra pieces then you don't need to be worried about all this other crazy stuff. You don't need to be worried about Weight Watchers points. You don't need to worry about calories. You don't need to worry about all of these different macro splits. Okay. That's a good visual way to help, but sometimes people ask, what about actual amounts? Can we give you guys some amounts? Here are some amounts that I like to tell people. For protein in general, if we're talking about a slab of protein like a filet of salmon, or a chicken breast, or a steak, or something like that, we're talking somewhere between a quarter pound and a half pound, so four ounces to eight ounces. Sure, someone's working out more you can go all the way up to 12 ounces or even 16 ounces, but for most people, men and women, somewhere between four to eight ounces at a meal is going to be a really good place to start. Vegetables, so non starchy vegetables, I like that rule of basically filling the rest of your plate. I wouldn't restrict non starchy vegetables. If anything, I would say a bare minimum that we like is one non starchy vegetable per meal. Meaning like one thing like kale, or cucumber, or broccoli, or cabbage, at each meal. Then in terms of your starchy vegetables, things like, white potatoes, sweet potatoes, plantains, butternut squash. Somewhere between 50 and 150 grams is a good place to start people off. How do you figure out what that is? Well, a regular size white potato or sweet potato is going to be somewhere around 40 to 50 grams. That's a good place to start. Then healthy fats, again hyper contextual, gonna depend on who you are, but I would say somewhere in the realm of one to two tablespoons per meal where you're either cooking your meat with that, or cooking your veggies, or drizzling some oil on your salad, that usually does the trick. Hopefully, that gives you a sense of some good amounts to have with your meal. Again, we think of it in terms of what we sometimes refer to as, the twenty mile march. We want to get them to begin with this way of eating first where they even have these quantities that we just mentioned in place. Then we can move on to things like Keto, or more advanced macros, and so on, and so forth. Practical take aways from this video, guys. Number one above all else as we've said in every other single video we've ever done, food quality first and foremost. Got that in place? Okay. Well let's start worrying about that food quantity. That's all the stuff I talked about today. Four to eight ounces of protein at a meal, roughly palm size. The rest of our plate with veggies. One non starchy vegetable at a meal, and 50 to 150 grams of starchy vegetables per day. Then one to two tablespoons of healthy fat at each meal. All right guys, hopefully that gives you some direction. Thanks so much for tuning in. We'll see you next time.  

Weightlifting Programming 4/23/18-4/29/18

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Monday – 4/23/18
  • Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
  • Power Cleans
    • 4 x 2 @ 82.5-87.5%
  • Clean Pulls
    • 5 x 3 @ 100-105% of Clean
  • Shoulders
    • Arnold Press 6 x 10
  • Abs and Back
    • Dumbbell RDL’s 4 x 10
Tuesday – 4/24/18
  • Rest Day
Wednesday – 4/25/18
  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch
    • 4 x 2 @ 82.5-87.5%
  • Back Squat
    • 5 x Max (8-12 Reps) (R 3-5)
      • Leave 1 rep in the tank
  • Chest
    • Incline DB Bench Press 6 x 8-12
    • Close Grip BB Bench Press 6 x 8-12
  • Bi’s
    • Barbell Reverse Curls 5 x10
Thursday – 4/26/18
  • Clean 4 x 2 @ 82.5-87.5%
  • Snatch Pulls
    • 5 x 3 @ 105-110%
  • Back
    • Bent Over Rows 5 x 8-12
    • DB “Lawnmower” Rows 4 x 8-12
  • Tri’s
    • Standing Tricep Extensions 5 x 10
Friday – 4/27/18
  • Rest day
Saturday – 4/28/18
  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk
    • (1+2) 4 x 2 @ 82.5-87.5%
  • 1 ¼ Front Squats
    • 5 x 3 @ Moderate-Heavy
  •  5 Sets
    • 5 HEAVY single arm PP + Overhead walk (each arm)
Sunday – 4/29/18
  • Rest day

Programming 4.23 – 4.29

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Want to get cut up for the summer? Check out our Physique Cohort Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 4.23"] FIT A. EMOM,Build 6-9 Barbell RDL 6-9 Dumbbell Press 6-8 Left Side Plank rotations @ 3 down, 3 up 6-8 Right Side plank rotations @ 3 down, 3 up x 4 sets (16 min total) B. 30s Left Arm Russian KB Swing 30s Right Arm Russian KB Swing 30s Left Arm KB Push Press 30s Right Arm KB Push Press 60s Singles/Dbl Practice x 4 sets (12 minutes total) COMP A. @ the top of a 2 minute mark x 8 sets (16 minutes) Build, Hang Power Clean + Jerk (2+2) B. 30s Hang Power Cleans @ 60% of today's complex 30s Burpees Over Bar 30s Double Unders 90s Rest x 4 sets - work consistency from set to set (12 minutes total) Scoring: Fit A. RDL Weight Comp A.HPC Weight Fit B. Total Reps CompB. Total Reps Notes: The clock will be set for an EMOM for part A, and a 30/30/30/30 for part B. If that isn't your time scheme - pay attention - figure it out and be present in the workout. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.24"] FIT A. 20 minutes to finish, Build, keep sets mostly heavy 3 Sets 6-9 Back Squats 9-12 Single Arm Bent Over Rows Left 9-12 Single Arm Bent Over Rows Right 30-60s Plank on elbows B. For time - 9 minute cap Row 1000/850m 50 Thrusters 30 No Push Up Burpees COMP A. 20 minutes to finish,Build 3 Sets Back Squat x 3 3+ Max Strict Pull Ups 10 Hanging L-sit Flutter Kicks (L/R=1) B. "Jackie" For time - 9 minute cap Row 1000m (m/f) 50 Thrusters @ 45# 30 Pull Ups Score: FitA: Squat Weight and Bent Row Weight CompA: Squat Weight and Pull Up Weight Fit B: Time or reps in cap Comp B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 4.25"] FIT A. 30 Minutes to finish Full Thacker Method Warm Up for Clean B. EMOM 10 Minutes 2-3 Hang Power Cleans Notes: B. Keep it fast and smooth, work quality of movement - don't load if it looks bad. Mods RDL > Hang Clean Pull > Hang Power Clean COMP A. 30 Minutes to finish Full Thacker Method Warm Up for Clean B. EMOM 10 Minutes Hang Clean x 2 Build to a heavy set of the complex Notes: B. Keep it fast and smooth Score: Complex Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.26"] FIT A. 15 minutes to finish, build 3x8 Overhead Squat B. 20 Minute Amrap 21 Air Squats 15 Sit ups 9 Ring Rows COMP A. 15 Minutes to finish, Find a 3rm Overhead Squat B. 20 Minute Amrap 5 Pull Ups 10 Push Ups 15 Air Squats Score: Fit and Comp A:Weight Fit and Comp B: Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.27"] FIT A. 2:00 to finish at each station (24 minutes total) Build Close Grip Bench Press x 3-6 20 Landmine Twists 10 Single Leg Glute Bridges each leg x4 sets B. 90s to finish 8 No Push Up Burpees 12 Russian KB Swings Run in remaining time rest 90s between sets x3 Sets COMP A. 2:00 to finish at each station (24 minutes total) 3.2.1.3.2.1 Close Grip Bench Press 15 Weighted Glute Bridges x6 Sets B. 90s to finish 10 Burpees 15 Russian KB Swings Run in remaining time x3 sets Score: Fit & Comp A: Bench Weight Fit & Comp B: No score, just get after it. Notes: For Comp on the bench - I want the second 3.2.1 to be heavier than the first [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 4.28"] FIT & COMP A. Teams of 5 Bike 20s Very Hard Transition 40s x4 Sets *At minimum Teams of 4, more rest is okay, less rest is not. B. 15 Minute Amrap 10 Turkish Get Ups 100 Doubles/Singles [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 4.29"] FIT& COMP A. 1 Minute Bike 1 Minute Step Ups 1 Minute Row 1 Minute Sled Push 1 Minute Heavy KB Front Rack Walk x7 Sets [/elitetoggle][/eliteaccordion]

Strength & Conditioning 4.23.18 – 4.27.18

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[eliteaccordion][elitetoggle title="Monday 4.23.18 "] Base Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate Back Squat 2x5 @ 50%, 2x3@ 60%, 2x2 @70% Press 5x1 @90% of last weeks heavy 1 Conditioning 3 Rounds Pillar to Plank Press Ups - 10 Contralater Inch Worms - 10 Goblet Squats - 10 Banded Good Mornings - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.24.18"] Base Deadlift 1x5 @ 60%, 2x3@ 70%, 2x2 @80%, use your 1x5 from last week for the percentage work Intermediate Deadlift 2x5 @ 50%, 2x3@ 60%, 2x2 @70% Conditioning 3 Rounds Ninja Get Up to Vertical Jump - 3 Supine Scap Retractions - 10 Ring Rows - 10 Scap Pull Ups - 10 Strict Pull Ups - 10 Empty Bar Hang Power Cleans - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.26.18"] Base Back Squat 3x5 @ 70% of your 3x5 from Monday. Bench Press 2x5 @ 60%, 2x3@ 70%, 2x2 @80%, use your 3x5 from last week for the percentage work Intermediate Back Squat 3x5 @ 50% Bench Press 2x5 @ 50%, 2x3@ 60%, 2x2 @70% Conditioning 3 Rounds Banded Rotational Lunges - 10 reps each side Reverse Shrugs - 10 Spider-Man Crawl w/ Lateral Flex/Ext - 10 yards Vertical Side Column Stretch - 30 seconds each side [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.27.18"] Total Power Clean - 1RM Back Squat - 1RM Bench Press - 1RM Deadlift - 1RM *You get 3 attempts per lift *Must be done in the listed order [/elitetoggle][/eliteaccordion]
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Your healthy depends on the health of your gut

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Today we're gonna talk about why a healthy digestive system is so important for your overall health. And this is gonna be the first in a multi part series about natural solutions for digestive issues and so on and so forth. So you may have heard recently with a lot of articles that have been published about how important gut health is for overall health. And some people so as far as to say that gut health is the main determining factor in your overall health. If your gut isn't healthy, you aren't gonna be healthy. So gut health relates to so many different things. To hormonal health, to kidney health, liver health, brain health, heart health. It's literally implicated in so many different aspects of our health. And in future videos, I'll go into exactly why those things are all connected and practical solutions to make your digestion better. But today I just wanted to give you a sense of why digestion might be so important in the first place. So if I had to sum it up super simply? It's because your gut allows good stuff into your body and it keeps bad stuff out. That's really what it comes down to. So let's talk about that. So let's talk about the good stuff in first. So, nutrients, all the nutrients, the number one criteria in our healthy food list where we want food to be super nutritious ... You could eat the most nutritious food in the world but if you're not properly absorbing it through your gut, either through adequate stomach acid production and balanced microbial ecology and sufficient amount of pancreatic enzymes, you're not actually going to get the benefits of that nourishing food. So being able to absorb your nutrients is critically important and where all your nutrients get absorbed is technically in the small intestine. That's where all your nutrients get absorbed. So again, you could be eating the most perfect diet in the world but if you're not absorbing that properly, you're not gonna get the benefits of increased energy and better mood and better sleep and fewer cravings and all the rest of those things. So that's number one. So the gut is the gateway that lets good things in. But number two, it's also the thing that keeps bad things out to a certain extent. When you think about it, the vast majority of our exposure to bad things during the day that gets inside our body is through things we eat. Right? Three times a day we get exposure to these things and from the moment you eat it, to the time the food exits your body, it's actually going through a tube that is meant to prevent bad stuff like viruses, bacteria, yeast, undigested food particles from getting into your blood stream. So if the integrity of that system is compromised, it's going to lead to inflammation. It's going to lead to all sorts of other issues in the body. So they're a lot of different reasons why digestion is so important for your overall health, but if you had to boil it down? Those are the two main reasons. Keeps good stuff in, allows good stuff in and it keeps bad stuff out. It's basically the bouncer of the body. And when the bouncer is not in front of the club? Then anyone who wants to can get in and you run into all sorts of bad issues. So in future videos, we'll talk a lot about how you can optimize your digestion and therefore optimize your health. But just for today, we're gonna talk about how your gut health is so intimately related to your health. Again, it's because keeps good stuff in and it keeps bad stuff out. All right guys, thanks so much for tuning in. We'll see you next time.
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Why you should shop the perimeter of the grocery store

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Today we're going to talk about why you should shop the perimeter of the grocery store. Put simply, you should shop the perimeter of the grocery store because that's where the real, whole food is. If you've seen any of our other videos, you'll know that real, whole food is going to be things like meat, and eggs, and seafood, and poultries, some quality protein, some veggies, some healthy fat, things like olive oil, and macadamia nuts, and avocados. It's going to be things like fruits, nuts, and seeds, herbs, and spices. When you shop the perimeter of the grocery store, that's where all these things are, right? All the veggies and the produce are going to be on the outskirts of the grocery store. That's where your meat's going to be that's where your cheeses are going to be. Generally speaking, that's where the real, whole food is, and the more processed foods tend to be in the middle. Why is eating real, whole foods so important? Well, for a few different reasons. Number one. Real, whole food is super nutrient-dense. It has a ton of micronutrients in it that make you healthier. It helps regulate your blood sugar, so there's no spiking and dipping throughout the day. It encourages a healthy, psychological relationship with food, where you're not addicted to food and overeating food. It leads to a healthy digestive system and it tends to minimize inflammation and not cause it in the first place. What are some helpful, practical tips that you can use to help you remember this when you're actually shopping at the grocery store? Number one. If you can't grow it or hunt it, don't eat it. That's a really good rule that'll help you when you're shopping in the grocery store, in particular, the perimeter, to find things that are healthy. If it comes in a bag, a box, a jar, or a package, it is guilty until proven innocent. If your grandparents and great-grandparents didn't eat it, you probably shouldn't either. Then one of my personal favorites, sounds kind of paradoxical, good food goes bad, bad food stays good. Real, whole food will tend to expire and go bad, whereas bad food will stay good through the apocalypse. Speaking of bad food, why do we avoid those center aisles? Well, that's because that's where all the processed food tends to be. That's where the sugar-laden, salt-laden, hyper-processed food tends to be. Most of the things in those center aisles tend to be things that will last for years on end because they have these gigantic amounts of salt, and sugar, and other things in them to basically preserve them for a very long time. In general, you want to avoid those things because they have very few nutrients. They lead to lots of blood sugar spikes, they're psychologically addictive, they promote an unhealthy digestive system, and they're very inflammatory. One of the simplest things you can do overall to improve your health is sticking to the perimeter of the grocery store and if you do that, the vast majority of the time, even if you have some off plan stuff here and there, you'll tend to be more healthy rather than not. All right, guys. Thanks so much for tuning in. We'll see you next time.

Weightlifting Programming 4/16/18-4/22/18

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Monday – 4/16/18
  • Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
  • Power Cleans
    • 7 x 2 @ 80-85%
  • Clean Pulls
    • 5 x 3 @ 100-105% of Clean
  • Shoulders
    • Arnold Press 6 x 10
  • Abs and Back
    • Dumbbell RDL’s 4 x 10
Tuesday – 4/17/18
  • Rest Day
Wednesday – 4/18/18
  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch
    • 7 x 2 @ 80-85%
  • Back Squat
    • 5 x Max (8-12 Reps) (R 3-5)Leave 3 reps in the tank
  • Chest
    • Incline DB Bench Press 6 x 8-12
    • Close Grip BB Bench Press 5 x 8-12
  • Bi’s
    • Barbell Reverse Curls 5 x10
Thursday – 4/19/18
  • Clean 7 x 2 @ 80-85%
  • Snatch Pulls
    • 5 x 3 @ 105-110%
  • Back
    • Bent Over Rows 4 x 8-12
    • DB “Lawnmower” Rows 4 x 8-12
  • Tri’s
    • Standing Tricep Extensions 5 x 10
Friday – 4/20/18
  • Rest day
Saturday – 4/21/18
  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk
    • (1+2) 7 x 2 @ 80-85%
  • 1 ¼ Front Squats
    • 5 x 3 @ Moderate-Heavy
  •  3 Sets
    • Bear Crawl + KB Push
Sunday – 4/22/18
  • Rest day