220517 "Is Acai Berry truly a 'Superfood'"

Food Trends are as popular as 'fake news'. Many times they strike social discourse becasue the facts are slightly exaggerated. Acai Berries and the associated trendy juice bars and smoothie joints have taken some general facts and created an accepted truth that is a bit reaching. 

It is true that the acai berry is be a good source of antioxidants, fiber and healthy fats, but that doesn’t mean it’s a better choice than other fruits containing potentially beneficial antioxidants. Blueberries for instance match up very closely to the Acai Berry as do avocados. Acai berry also has not been shown to help in weight loss, although becasue of the fiber content is is assumed that it would. 

The acai berry is a fruit harvested from acai palms in the rain forests of South America and has often been labeled a 'superfood' by some 'scientific' studies. . The truth is just about every bright colored fruit or vegetable fits in the category of “superfoods” along with nuts, beans, etc. There is no evidence to support any claim that acai is better than the other “superfoods” for your health, regardless of a potentially higher content of certain antioxidants. Each brightly colored fruit or vegetable has a unique content of beneficial antioxidants which work in unison to produce respective health benefits.

Now I do not mean to slander the wonderful fruit. Recall that I am not discounting the fact that it does contain some great health promoting properties. Eating an Acai bowl each day to help with weight loss or becasue it is a lower sugar alternative snack is not the best idea though. For those wishing to lose weight the common sense method would be to diversify and simplify your menu. Stick to the program, lean meats, nuts, seeds, some fruit, no sugar for the best lifestyle . 

So.. Super... maybe not ... But good for you, the Acai berry truly can be in moderation. 

5/22

Baseline;

2X :30

Squat Jacks

Piked Handstand Push Ups

Alternating Single Leg V Ups

Elbow TO instep W/ Reach

InchWorm W/ Push Up

 

Dynamic Mobility-

-Samson Stretch

-Pigeon Stretch 

-Banded pass Thrus

-Banded Trunk Rotations

-Kip Swing, global extension

 

WOD:

3 Rounds ; 1 min @ each ; 1 min Rest Between Rounds

*For Max Reps

-Box Jumps

-Push Press

-Burpee

-Thruster

-Toes To Bar

 

5/23

Baseline:

Lacrosse ball Mobility for 5 minutes - sub scapula, front and rear deltoid, chest .

 

DROM-

-Banded good Mornings

-Banded Hip Activation

-Banded Squats

-Banded Press

-Banded Pull aparts

-banded Pass Thrus

 

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

 

WOD:

"Isabel"

30 Snatches for Time

@135

 

Cool Down :

Run 400m 

Couch Stretch

Lat Band Mobility 

 

5/24

Baseline:

1K Row

3X 

1:00 Plank

1:00 Side PLank L

1:00 Side PLank R

 

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll Out, Hamstring Floss, PNF, Squat W/ T Spine Rotation

 

Strength:

Front Squat

5X5 @72-75%

*Same Weight Across

 

Conditioning:

4X 3min AMRAP

400m Run 

Max Rep Pull Up (preferably strict!)

*@0,3,6,9 minute mark athletes stop and run 400m. Scoring for day is max reps of pull up completed. 

 

5/25

baseline:

2X :45 work :15 rest

-High Knee Jump Rope

-High Jump Singles

-Double Unders

 

3X

10 DB Front Raises (moderate Weight)

10 DB Renegade Row

10 DB Alternating Strict Press

 

Gymnasty:

15 Min EMOM

A. 3 Legless Rope Climbs (scale to hip bridge Rope lowers)

B. 12 Strict Ring Dips

C. 50/50m Overhead Dumbbell Carry/Farmer Carry *switchDB positions at 50m Mark

 

WOD:

10min AMRAP

50 Double Unders

30 Walking Lunges

25 Push Up

**Compare TO 3/2/17

 

5/26

Baseline:

Lat Band Mob/ Bully Stretch/ Scapula Distraction / Banded Iron Cross

 

800m Run

25-15-10

Push Up W/ Plank Rotation

KB Deadlift

KB Goblet Squat

 

Spend 8 Mins Reviewing the Deadlift and Push Press.

 

WOD:

Tabata Mash Up

 

Tabata Deadlift @ 155#

Rest 2:00

Tabata 'American' KB Swing @ 70#

Rest 2:00

Tabata PUSH Press @ 155# *this is meant to be heavy and slow

 

Cash Out:

3X 15 GHD Sit Ups

Rest As needed Between Sets

150517 "3 Reasons Why Colostrum is a SUPER Supplement"

Bovine Colostrum could be the key to unlocking the next level of your training and health. A nicely kept secret in both the Endurance community as well as the bodybuilding community now is gaining more attention because of its overall health benefits. From decreased inflammation in the gut to increased muscle mass, Colostrum certainly has my attention recently. 

SO what is Bovine Colostrum? 

Colostrum, first off, is not just limited to cows. All mammals generate colostrum in various potencies during pregnancy. Unlike normal lactation, Colostrum is produced to ensure the health of an infants digestive, respiratory and immune system. If you have done any research into the benefits of Whey Protein then imagine a similar substance with up to 5 times the nutrient potency! In Bovine Colostrum we find 2X the protein content as with normal Whey. There are higher levels of amino acids, including Lactoferrin which increases iron uptake and red blood cells. This "first" milk has been used and banked for use in both animal and human applications. Since the benefits have been known and studied for some time, use is common but knowledge is still very limited in the general public. 

So now you know.. lets look at benefits. 

Increased Immune Function is so vital to newborn mammals. Because bacteria in the world is much different than in the Mothers womb, Nature has found a way to help boost immunity by activating certain enzymes which hunt down and kill bad bacteria. As I have written about so often, immunity begins in the Gut and there is no better way to boost immunity than to decease Gut permeability.
**Knowledge Refresher*** Inflammatory foods break down the Lining of the Gut which is why a whole food, non-processed, grains and sugar free diet is one I have been promoting for years!
Bovine Colostrum has Gut healing properties which has even been shown to work of athletes that have common allergies to Whey. 

Increased Muscle Mass is common among athletes who supplement with a Whey protein. If you search the NCBI website for case studies, you will find hundreds. Bovine Colostrum, as I stated before, has up to 2X the Protein containing power as normal Whey protein. I have also found a study which showed an dramatic increase in Muscle Strength when combined with Creatine. Because the enzyme and amino acid profile is slightly different than normal whey, you are able to synthesize the Colostrum faster and more effective. A lot has to do with its effect on the Gut which I outlined previously. 

Inflammation has been shown to decrease when taking Colostrum. I don't want to underemphasize this important fact. Athletic Training, daily stress, diet, all have effects on the way your body produces and mitigates inflammation. Once again this is a topic I have written extensively on because inflammation is the root cause of not just a a decease in overall performance but in disease processes as well. Bovine Colostrum has important Amino Acids like TNF-a, Interleukin, and Proline that have been studied and shown to literally 'turn-off' inflammation in studies on athletes and geriatric patients. Once again the proof is in how Colostrum reacts with the lining of the Gut, building it and repairing it rather than adding to permeability. 

When you cut down on inflammation there are a host of other ancillary benefits that come with it. Improved Cognitive function for instance; your brain is able to maintain plasticity which over time decreases you chances for Alzheimers. Allergies are beaten back with decreased inflammation. Pain associated with increased inflammation goes down and the holy grail itself, Colostrum is a natural Anti-Aging supplement because of its effects on oxidation within cells. 

This trifecta of goodness should be reason enough to check out Colostrum. You can find it in lots of places including specialty health stores and Amazon.com. Pill or powder form is common. So once again turn to the healing properties of Nature to help you become the best and healthiest version of yourself. Keep pushing in training and life. Spread positivity because that is the cheapest way towards optimal health. 

5/15

Baseline:

Banded Good Mornings

Banded Hip Activation

Banded Squats

Banded Iron Cross

 

3 Rounds For Quality

3 Burpee

10 Single Leg KB Deadlift (each Leg)

10 Superman Rocks

10 Partner Hamstring Curls (P1 holds feet, P2 Begins in Kneeling position and slowly lowers to ground)

 

Strength:

Deadlift 

6-6-6-6 @ 75%

Back Rack Step Up

10-10-10 @ 135/95

 

Conditioning Cash Out:

For Time

20 Burpee

20 Chest TO Bar Pull Up

20 Burpee

 

**Stretch The Hamstrings and low back !!

 

4/16

Baseline:

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, ankle Roll out, PNF stretch, Squat W/ T spine Rotation

 

EMOM 8

10-25 Double Unders

6-12 Sotts Press or Barbell Overhead Squat

 

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

 

WOD:

4X 3:00 AMRAP

7 Snatch 155/115 

20 Air Squat

Max Rep Double Unders

-Rest 2:00 Between Efforts-

 

**Scale to Overhead Squat, all snatches must be caught in a squat

 

5/17

Baseline:

Roll Out Calf/ T Spine for 5 minutes

 

Alternating Tabata:

Odd- Lateral Line Touches

Even- Jump Lunges

 

**For 6-8 Minutes practice the plyometric Rebound on plates or boxes.

This workout is meant to utilize elasticity in the muscle and connective tissue, this should not be a step up workout.

 

WOD:

50-40-30-20-10

Wall Ball

Box Jump 24"

(Courtesy of CrossFit.com)

080517 "Your Health, The Effort Dilemma"

Unless you are one of those people who are on a collision course with death, chances are you probably want a High Quality Life. You have watched enough TV and seen enough of your family to know what the good looks like, and what bad looks like in regards to the quality I speak of. The problem, as I see it, stems from the Effort that each put forth to achieve that quality of life. The 'Effort scale' is a perplexing one and it says more about you than you may think. 

Im going to take it back, way back to about two generations ago. 

Depending on your family history there was probably a time, not to long ago, when the effort put forth to find food and obtain a good level of health took a bit of effort. I can speak to my grandparents generation who grew their own food and butchered their own meats in order to feed their families. There was a sense of where food came from and the work to place it on the table. With the effort came a sense of value for food and health. 

We can all agree that procuring food today is about as effortless as it can be. Walk into any grocery store and the prepared food is warmed for immediate consumption. In large cities like New York there are food delivery services which offer 100's of restaurant choices right on your computer screen. Food can be sent to your home or work within minutes; there is not too much effort in that. 

So why are we still plagued with the impending doom of diabetes? Why is obesity at an all time high? When food and the health seem to be effortless, we are suffering in a way that has never been seen in human history. 

Maybe its the economy of food? 

With Fast Food options being shown to cost more than home prepared food, it seems that money could not be the reason for the lack of effort. Right? I remember being 28 with 2 babies and being very frickin poor. My wife and I had $80-100 per week to spend on food and we stretched every dollar. And keep in mind, I eat a lot! The effort we put into purchasing our food had to be calculated like millions of other americans. What we found was that a trip to costco for meat and a weekly stop at the farmers market kept us on budget. 

Because of the availability of quality food and the Effort you and I can put into living on a budget, certainly our health should not suffer. So maybe its not an objective issue defining the Effort we put into good health, perhaps its a more substantive and personal choice.

Did you strive for A's in school or were you cool with C's and B's. Do you do what is expected at work or do you go beyond what is expected to create a more optimal environment? I use these examples as general  tools for reflection. If food procurement and economy can't limit our health, then our own value on achieving must be in question.

Health is very personal. In fact, I have learned that changing a clients health and nutrition choices is harder than changing their views on religion. As personal as religion is, so to is health. I fear that for most the idea of being 'not sick' is a sign of good health. This fine line of putting in just enough effort to keep you on track through your day and perhaps making it a few years longer is touchy at best. 

The amount of Effort you and I put into our Health has to come from our perceived Value placed on it. Value, like effort, is scalable. If you look at your life and the things you Value I would challenge you to assign a number  to them 1-10. 1 Being the most important, 10 being the least. I then ask you to re-read the opening remark to this post about how we all generally desire a high quality life. Does health rank in the top 1-2 on your list? 

Because health is personal; more substantive than objective the Effort dilemma is exposed. You control the definition as well as the means to achievement. No-one else, not even your spouse or your kids has the final say in how much Effort you put into your Health. This Freedom of choice can be both a blessing as well as a curse. 

As Freedom dictates, you can change course at any time and redefine the playing field as you see fit. Today I challenge you to take this editorial to heart. Chances are, by you simply reading this there is a good chance you already put in a good bit of effort towards health. We are not without improvement though. 2017 is a year where you could look back and say, "this is the year where I was the healthiest". I want that for all of you. Go Big, put in the EFFORT, because what you will get back is beyond all measure. 

5/8

Baseline:

-Roll out lats and scapula and shoulder

 

:30 @ Each

Scapula Push Ups

Divebomber Push Ups

MTN Climbers 2Ct.

Elbow TO instep Lunges

Wall Climbs

Arm Haulers

Scorpion Stretch

High Knees

Burpee Tuck Jump

Side Lunges

 

Skill Development +Power:

Overhead Squat

5-5-5-5 *same weight across sets

Snatch Balance

3-3-3 *light weight, focus on fast and stable

 

Conditioning:

5X 3 Min EMOM

 

200m Sprint

(500m/400m row Sprint if raining)

 

5/9

Baseline:

500-250-100m Row. 

Rest :45 between efforts

***Breath should be strong inhale through nose/ out through mouth during efforts. These are meant to be done at 1:35-1:45/500m pace. 

 

Lunge Flow: ankle Rotations, elbow to instep W/ Reach, hamstring pulses, warrior pose, Pigeon Stretch

 

Barbell Prep:

-high pull

-tall clean

-front squat +press

-hang squat clean +press

-cluster

**spend 5 minutes building to workout weight.

 

WOD;

60 Burpee Box Jumps For Time

 

EMOM 3 Clusters 135/95

 

**15 minute Cap 

 

5/10

Baseline:

Lat Band Mobility , banded Bully stretch, scapula Distraction.

 

15X

Deadbug W/ Contra Lateral Reach

Piked Push Ups

Monkey hangs (bar hang W/ hip Touch)

Russian Twist

Squat Jumps

 

3X 10m 

High Knees

Butt Kickers

Carioca

Straight Leg Shuffle

 

WOD:

20 min AMRAP

 

0-10Min

800m Run, 

Then AMRAP

5 Single Arm Dumbbell Press L

5 Single Arm Dumbbell Press R

10 Toes To Bar

 

10-20 Min

800m Run

Then AMRAP

5 Single Arm Ground to Overhead L

5 Single Arm Ground To Overhead R

10 Toes TO bar

 

5/11

Baseline:

6 Min Quality Circuit Warm up

25 Double Unders or 25 High Knee Rope Skips

12 Ring Rows W/ :02 hold at top

12 Reverse PLyo Lunge -Lunge back and jump back up

12 Divebomber Push Ups 

 

Gymnastic Strength:

Week 8 of 8

EMOM 12

A) 5-7 Pull Up Negatives +:05

B) :30 Handstand Hold

C) 16 Pistol Squat

 

WOD:

4X 3min AMRAP

15 Med Ball Clean

12 MTN Climbers (2ct.)

9 Ring Dips

**Rest 1:00 between efforts

 

040517 "3 Reasons why Eating Dark Chocolate at night is good"

Everyone.. deep down... has a sweet tooth.. Admit it, when you get done with dinner, you are enjoying conversation and reveling in your day; there is a certain sweetness that your body desires. Well I am here to tell you that you should indulge. Indulge in a way that can actually benefit your health. Dark Chocolate is a great way to satisfy that urge without sacrificing your nutrition plan or your fitness goals. Here are reasons why dark chocolate is the way to go.

1) "Flavaniods"... yes. Flavonoids are phytonutrients from the cacao tree. In recent years these nutrients have been shown to decrease inflammation, increase immune health, and keep the heart healthy. The flavaniods found in chocolate work by increasing the metabolism of certain proteins and build up within the blood. Though it has been used for centuries in Chinese medicine, our western medicine has slowly caught on. 

2) Dark Chocolate is high in iron. Iron is important in the blood because it carries and stores oxygen in the cells. Fresh oxygen in the cells keeps the cells young and fights off the free radicals which seek to harm your cells and increase the likelihood of aging and disease. Dark Chocolate has an average of 3 milligrams per serving. A Recommended Daily allotment of Iron is between 8-20 milligrams. So as you can simply deduce, a serving of dark chocolate each day puts you on the right path towards optimal health. 

3) Magnesium to keep your muscles recharged. As athletes it is vital that we allow our muscles to recover, rebuild and then refire! One serving of Dark Chocolate at night will help with the rebuilding process from a hard day of training. It is important that you consume dark chocolate instead of milk chocolate as this will negate the muscle building potential. Magnesium is also good for the heart and your metabolism so there is added benefits as well. 

Satisfying the sweet tooth has never been so good when you do it with Dark Chocolate. As an athlete and chocolate lover this is even better news. The universe is really smiling on us when receiving from a hard day of training is highlighted by chocolate. So smile, sit back and enjoy... And get back at it tomorrow!

4/4
Baseline:
500m Row
3X
5 Kip Swing
5 Hollow Rocks
5 Burpee

Banded:
Lat Band Mobility
Bully Stretch
Scapula Distraction
Pull Aparts (supine and prone grip)

Gymnastic Strength:
Exposure 7 of 8
5X
:20 Ring Plank (feet on box)
10 Hip Extension
:15 Chin Over Bar Hold

WOD;
18-15-12-9-6-3
KB Swing
Toes To Bar
Pistol Squat

5/5
Baseline:
4X Tabata Row. **Breathe only through nose during work periods
4X Tabata Slam Ball. ** Take large mouth inhales and exhales only
4X Tabata Row. ** Deep inhales through the nose and out the mouth.
4X Tabata Handstand Hold. **Deep inhales and exhales through the mouth. 

Partner Global Extension stretch. (Partner 1 hangs on Pull up bar, Partner2  places hand in upper back and pushes. Stretch happens through chest and shoulders)

WOD:
60 Cal Row
50 Wall Ball
40 Cal Row
30 Wall Ball
20 Cal Row
10 Wall Ball

010517 "5 Do's and Don'ts to Meal Prep"

Structure and Focus are essential for achieving goals. Outlining a framework for positive change is exactly what Meal Prepping can offer. I have seen and also personally experienced the benefits of preparing my nutrition, tweeting little things to create big change, and quickly seeing results. Through my years of experience with meal prepping I have developed some key Do’s and Don’ts which will help you be successful. 
Quickly, lets first take a look at what Meal Prepping is and why it can help you. The concept revolves around the key health and fitness cornerstones of weight management, consuming enough high quality macronutrients, ensuring the consumption of nutritious meals, and of course…. the economics of grocery shopping. 
There is no set demographic that should desire the afore mentioned benefits more than another. If you are simply trying to save time or reach an athletic goal, meal prepping is right for you. Personalization in meal prepping keeps eating and preparing your food fun and interesting. Trudging away towards a health goal can be tough for some, food should not hinder your progress or dissuade you. 
Here are 5 Do’s and Don’ts that can help guide you to success;
1)Do find a day that you can prep a few meals.
Meal Prep time should be a fun and creative time. Studies have shown that researching, shopping, and then preparing your food brings us much greater satisfaction and health than ordering from a menu. I recommend shopping and preparing your meals on the same day, perhaps a Sunday when you have a more relaxed schedule. Prepping on the same day you shop alleviates clutter in your refrigerator as well as food waste. Grab a friend and make it a party! Teamwork and success go hand in hand. 
 Don't over prep.
Preparing meals in advance should be realistic and fit within your lifestyle. Hiccups in my clients nutrition plan have been because they made too much food or that they got bored with the meals they made. I recommend planning out 2-3 days of food in the beginning. You will find that food tastes better if it hasn't been sitting for a long time and you wont get bored eating the same meal over and over. If you want to plan out longer, try limiting your meals to just lunch for the week or cooking extra protein that you can add to dishes on the fly. 

2)Do use foods that can keep for a couple days.
Choosing foods that will keep in your refrigerator at home or at work is simple, it just takes a bit of planning. Protein choices like chicken or beef are great options because not only will they keep, if you prepare them right they will maintain moisture. Searing your protein in a skillet is one way to lock in moisture for keeping. For veggies I recommend using hearty, fiber rich choices like green beans, broccoli, Brussel sprouts, butternut squash and cucumbers. These veggies can either be gently cooked or kept raw in your containers without losing nutrients, crunch or taste. 
Don't choose vegetables that will wilt or become soggy. 
While most think that preparing salads for future consumption is a good idea, I advise against it. Salad greens wilt and become watery after only a day if mixed with veggies or meats that contain a high amount of water. Also, I am asked about how to keep fats in the prep plan with avocados and oils. Tossing your salad in oil and then putting it in a container is not going to make for an appealing lunch. Avocados turn brown and don’t keep too well. If you are prepping a salad, bring a separate container with your dressing or a whole avocado to cut on top of it at the time of consumption. 
3)Do plan on preparing foods that can be eaten cold. 
Meal prepping at its core is about eating on the go or ensuring good nutrition when there is the possibility of not having it around. So be prepared to eat your meals cold. On the subway, in the office, out in a forest…. Wherever. This means cooking you proteins all the way though, making sure your quinoa is not crunchy, and you can stomach cold veggies. This point goes back to the basics of cooking what you enjoy, making nutrition fit into your life. The last thing you want is to be out and looking to trade up to something else. 
Don't Microwave your food!
If you work in a office, there is a high probability that you have a communal microwave in a common area somewhere. DON’T USE IT!! Microwaves are incredibly efficient at heating up your food but at the cost of ALL the nutrients. Microwaves radiate to the core of your food, energizing the proteins in such a rapid manner that they destroys the chemical bonds, creating essentially a zero sum nutrient profile. By depleting all the nutrients, microwaves take with it all the taste as well. My recommendation.. eat it cold or find a stove to reheat the food on. 

4)Do change up your menu each week.
Pinterest isn't just for crafty moms any more. I regularly check out the internet for new menu ideas. With just a glance you can find visually appealing and fun recipes that are surprisingly simple. Changing up your menu each week or perhaps bi-weekly alleviates the ADD effect that many of us have when we are prepping. Ill be the first to tell you that I get bored eating the same thing so one trick I have is on prep days I will grill 2-3 types of protein. By having a couple containers with Steak and Chicken, I can easily switch it up, add it to different dishes and continue crushing my goals. 
 Don't over complicate the recipes. 
Keep your prep simple. Egg bakes for a breakfast prep simply need veggies and eggs. Lunch prep should have Proteins and Carbs. As I noted before, your nutrition should fit with your life and you skills in the kitchen. Like me, you probably are not Julia Childs so don’t try and cook like her. Find some spices that you enjoy, choose ingredients that you feel comfortable cooking (in the beginning), and go for it. As long as your macronutrients are accounted for and you have a nice color profile in each meal, the chances that your meals will be balanced is pretty good. The internet, once again, is incredible useful in this area. 

5)Do stick to the program.
Achieving your goals does not happen by taking ‘cheat’ days. By starting a meal prep routine you are creating small changes in your daily habits toward optimal health. Those small changes add up to greater achievement. Committing to 1-2 months of meal prep keeps your focus. As I said earlier, implore a friend to prep with you to stay accountable and talk about it often. If you are someone who is using meal prep for wright loss you are going to literally be STOKED with how fast you can see change. Stick to the plan and kick ass. 
 Don’t feel like meal prepping is a ball and chain. 
Accountability and talking with your coach about meal prep and goals is a way to not hate the process. Meal Prepping should be fun, not a death sentence. If you grab your food from the fridge and cringe, you need to evaluate the food not the system. Nutrition that is forced is called DIETING. Dieting Does not work. Your life should be filled with the joy of eating. When we enjoy eating, we achieve our goals faster.  Prep with positivity!

4/1
Baseline:
2X:30
High Knees
Piked Push Up (HSPU)
Elbow TO Instep W/ Reach
Bow/ Bend
Jump Lunges

**Spend 8 minutes covering the Clean and Jerk
Clean and Jerk Warm Up:
7@ Each
-Romanian Deadlift
-High Pull
-Muscle Clean + 3 Press
-Front Squat+ 3 Push Press
-Hang Clean + 3 Push Press
-Clean + 3 Split Jerks

Partner WOD:
In teams of 2, complete the following for time;
10X
7 Burpee
7 Power Clean 135/95
7 Push Jerk
7 Pull Up
**Reps may be broken up as the team sees fit. 

Cash Out:
3X
:20 Side Plank "L"
:20 Side PLank "R"
:20 Rest

5/2
Baseline:
15X
Banded Good Mornings
Banded Hip Activation
Banded Squats
Samson Lunge W/ Reach
Burpee
High Knee Jump Rope

**Mobilize the calf using ankle rotation drills, focus on gastrocnemius/ soleus individually by flexing and straightening the leg. 

Barbell Prep:
3X 8
Romanian Deadlift
Supine Grip Bent Over Row
**Increase weight each round

Double Under Prep:
-singles
-high Jump Singles
-Cadence (3 singles,1 Double)
-Cadence (2 singles, 1 Double)
-Cadence (1 Single, 1 Double)
-DUBS!

WOD:

20 Deadlift 225/135
"Annie" (50-40-30-20-10 Double Unders/ Sit Ups)
20 Deadlift 225/135

**Focus is on being unbroken so scale weight on deadlift accordingly. This workout should be fast and furious.. (sub 10 optimal)

5/3
Baseline:
Squat Flow- Kang Squat, Internal Rotation, Hip Bridge, Ankle Rotations, PNF, Squat W/ T spine Rotation.

6 Min Quality AMRAP
10m Duck Walk (hands on head)
5 Divebomber Push Up
5 Ballistic (big Jump) Jump Lunges "L"
5 ballistic Jump Lunges "R"
10 KB Swing

Strength:
Front Squat
8-8-8 @ 78-82% of 1 RM
**Rest :90 Between Efforts
Back Squat
3-3-3-3 @same weight
**Rest :90 Between Efforts

Conditioning:
3X
400m Run
16 Front Rack Lunges 75/55
8 Single Leg Lateral Hop Over Barbell (each leg)
-Rest 1 Minute Between Rounds-

260417 "3 Signs that you are overtraining"

Logic assumes that overtraining comes with inherent pain, injury and physical limitations. What I have seen over the years is quite contrary in many cases. The signs and symptoms of overtraining are more often substle, ciumulative, and serious. Here are three key, not so subtle, signs to look our for when you are training hard. 

1) Sleep quality and Duration. When an athlete is training hard it is imperative that they pay as much attention to sleep as they do to the gym or the trails. Science and physiology are in agreement that 8-9 hours of quality sleep are the best for adequate recovery and hormone rebalancing. A key sign of overtraining is when both sleep duration and quality are limited. If an athlete is finding it hard to stay asleep for more than 4 hours or if you are experiencing unusually vivid dreams and restless sleep, there may be a chance that overtraining is hurting you. 

2) Performance decline. Pain in the joints and muscles is many times the last place where overtraining will show itself. What I have found to be more prevelant is a substantial decline in overall performance during training sessions. As we overtrain, our hormones (endocrine system) are supplying all the chemicals that our muscles and brain need to keep moving at their best. Just as any fuel reservoir, when it is empty... you are done. For example, the adrenal system which supplies the hormones necessary for muscle contraction can be overused to the point where significant kidney damage can occur and hospitalization is required. If an athelte is not performing at their usual standards, I certainly encourage an active rest day where low intensity or mobility is suggested rather than sticking to a schedule. 

3) Weight gain and immune deficiency. A sick athlete is a sidelined athelte. Just as overtraining can contribute to a decrease in performance, it can also show up in the form of a cold, flu, and forced bed rest. Hydrocortisone is a hormone also released by the the adrenal glands which controls the way your body balances your metabolism and keeps your immune system fighting off disease. Overtraining can depleate the availability of this key hormone, overwork the glands and cause massive shut downs in your body. I have seen stellar athletes gain weight and get sick in the middle of a training cycle because they have not managed their rest appropriately. Not surprisingly, most are either teenagers or working parents. 

Overtraining is a serious problem when an athelte becomes hyper-focused on a goal or a set benchmark in a cycle. Managing recovery through proper nutrition, sleep, and good coaching is important. Unlike other aspects of training, everyone is suseptible to this. Train smart, Balance training to life and know when to say when!

2/26
Baseline:
6 min Quality AMRAP
5 Kip Swing Bar OR Rings
5 Hollow Rocks
5 Divebomber Push Ups
5 Elbow To Instep W/ Reach

**Spend 6 Minutes Reviewing Gymnastic Movements and scaling

Gymnastic Strength:
16 Min EMOM
1- Toes To Bar 10-14 reps
2- Pistol Squat 10-14
3- Wall Climb or HS Walk :30-:35 seconds
4- Muscle Ups 2-5 reps

WOD:
10 Min AMRAP
Pull Ups
Burpee Over Box
3-6-9-12-15-18....

4/27
Baseline:
Agility Warm Up @ 10m Each
High Knee Pull
Quad Pull
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Groiners
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle
Carioca
Lateral Bounding
Sprint W/ Change of Direction

**Spend 6 Minutes Covering the Press series.
-work up to workout weight

WOD:
For Time,
800 m Run
1X
10 Shoulder to Overhead 115/75
13 V Ups
16 Wall Ball

Rest 1 Minute

600m Run
2X
10 STOH
13 V Ups
16 Wall Ball

Rest 1 Minute

400m Run
3X
10 STOH
13 V Ups
16 Wall Ball

***If you bad, do GHD sit ups.

4/28
Kettle Bell Warm Up:
10X At Each W/ light KB
Head Circles 'L' 
Head Circles 'R'
Trunk Rotations
Up right Rows
Press 'L'
Press 'R'
Romanian Deadlift
Squat Up and overs (outside right foot, up and over to outside left foot)
Single Leg Deadlift
Goblet Squat
Lateral Lunges
Windmill 'L'
Windmill 'R'
Sit Ups
Snatch 'L'
Snatch 'R'
Squat Jumps

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Rotations, PNF, Squat W/ T Spine Rotations

**Spend 8 Minutes Reviewing Double Under Progression
-singles (wrist Rotation)
-high Jump Singles (Hollow Body Position)
-cadence 3 single/ 1 DOuble
-Cadence 2 single/ 1 DOuble
-cadence 1 single/ 1 double
-DUBS

WOD:
100 Double Unders
50 Kettlebell Swings
50 Goblet Squat
50 Kettle Bell Swing
100 Double Unders

240417 "The Farm Bill, A Earth Day Retrospective"

It has been a while since I have written of the Farm Bill but since this weekend marked Earth Day I thought it was a good time to educate and reflect on this massive bill that defines so much of how we Americans interact with the environment. 

Before we dive in I must digress. This Bill is an absolute monstrosity and in many aspects I will not be able to cover all pieces in the span of this post. 

The Farm Bill, currently the 2014 version, is an impressive 1000+ page document. This document has as much to do with how the Federal Government subsidizes the farming industry as it does with how our kids eat in school. To say that this thing has its tentacles in a lot of aspects of our lives is an understatement. It could be said that every time you open your refrigerator, you are peering into an aspect of the Farm Bill. 

Our Food and Farming practices are under constant stress. If its not overpopulation and food scarcity, then its poor crop performance, or food waste. When our food is in trouble, our communal environment is certainly in trouble. The Earth and its health are a the core of the Farm Bill. 

2017 is unique in that America has had a massive tidal shift in its politics at the top level. Given what has transpired and the suggestive fights that the new administration is choosing to have, there is a good chance that the Farm Bill and its environmental impacts are certainly going to come up at some point. 

But aside from Politics, the farm bill deserves attention because of another glaring fact; WASTE. 

Americans waste over 30% of our food. When you put that on the scale of the entire planet and its population it is a very daunting amount of food waste. It is important to remember that Americans are the most "well fed" country in the world, where indulgences in food pretty much consume at least some aspect of our daily life. This fact differs from practically the rest of the human population. The US Farm Bill is built to handle and support this waste, and I find it scary. 

As much as the Farm Bill determines how to set commodity prices, subsidize farmers, and allocate food throughout the country; it also sets the tone for how we respect the ground from which this food comes. 

Food waste, subsidies on GMO, subsidies on beef, subsidies on CHEAP food production have environmental effects. Farming practices currently are stressing certain areas of the country and soil quality is faltering. GMO crops are questionable to our health and the amount of Fossil Fuels it takes to produce them creates a green house gas dilemma. Cheap food products encourage the use of herbicides and pesticides to increase yields. 

Now I do not mean to sound so doom and gloom. The US Farm Bill also is the darling of the Country because there are some great addendums in the bill that actually help the environment. Establishing land conservation, nutrition guidelines, and helping struggling farmers motivate politicians and musicians to stand up and fight for this epic piece of legislation. 

What I ask on this Earth Day weekend is for everyone to understand the Bill a little better. Our environment is being pushed to the limits, closer and closer to breaking with each passing year. The farm bill helps and hurts our environment by stockpiling special legislation inside without ever cleaning house. Politics plays with the environment like it is an ATM with unlimited funds. Lets all take a stab at writing our congress person about our concerns for the environment, the bill and actions that are bing taken to help keep our world better for our kids. We athletes are only as good as the food and environment that we live in. Treat it with respect. 

For More information on the farm bill HERE is a good place to start.  

4/24
Baseline:
2X :30 At each
High Leg Kicks
Inchworm Push Ups
Side Lunges
Standing Toe Touch
Russian Twist

Barbell Prep:
3X8 @ light Load
Single Leg Deadlift
Barbell Bent Over Row (supine hand position)
Romanian Deadlift

***Spend 6 Minutes Building to a healthy 5 rep Deadlift

Strength:
Deadlift
5-5-5-5
*same weight across sets

Conditioning:
6-12-24-12-6
Front Squat 155/105 135/85 or 115/75
Clapping Push Up or Deficit Push Up
Deadlift

4/25
Baseline:
Roll Out lats and Scapula for 5 minutes

Rotator Cuff Sequence W/ 2.5-5# weights: Scare Crow pull and rotation, Bent over Flys, bent over superman,  front raises, lateral raises, high pull, corkscrew, wide presses, narrow criss-cross presses.

Snatch Warm Up:
 7 x romanian deadlift
7 x snatch high pull
7 x muscle snatch
7 x tempo overhead squat @ 23X1
7 x snatch balance
7 x power snatch to OHS
7 x snatch pull under
7 x hang (squat) snatch

***Spend 8 minutes Warming up to a healthy hang Snatch weight 

Barbell Conditioning:
EMOM 10
1- hang Squat snatch
3 Overhead Squats
**same weight across

WOD:
30 Cal Row
20 Hang Squat Snatch 75/55
30 Lateral Bar Hops **these should be fast plyometric hops, SPEED!

2/26
Baseline:
6 min Quality AMRAP
5 Kip Swing Bar OR Rings
5 Hollow Rocks
5 Divebomber Push Ups
5 Elbow To Instep W/ Reach

**Spend 6 Minutes Reviewing Gymnastic Movements and scaling

Gymnastic Strength:
16 Min EMOM
1- Toes To Bar 10-14 reps
2- Pistol Squat 10-14
3- Wall Climb or HS Walk :30-:35 seconds
4- Muscle Ups 2-5 reps

WOD:
10 Min AMRAP
Pull Ups
Burpee Over Box
3-6-9-12-15-18....

190417 "Trading up on Nutrition for Optimal Health"

Little changes over time create massive improvements in overall health. I have been using this approach to Nutrition for many years as a realistic way to adjust your diet and lifestyle without diving head first into the "Diet" abyss. One path towards substantial change is done through substituting current food items in your menu with a higher fiber, lower sugar, better fat containing food. 

I have devised a list of small trades that you can make today!

1) Zucchini not Grains.
Pasta is a staple in the majority of American households becasue it is very cheap and creates the illusion of satiety. The problem with the majority of pasta is that the grains which are processed to make them is extremely inflammatory. Inflammation due to gluten allergies can create skin problems, joint aches, IBS and a host of other problems. Pasta from processed grains also has a significant effect on your resting blood sugar. A great alternative to the nightly Pasta meal is to use Zucchini instead. Zucchini, when cut with a julian peeler creates long spaghetti noodles which can be boiled or sautéed. Cooking the Zucchini is simple and actually quite Faster than traditional pasta. Al dente goodness mixed with your favorite red sauce or perhaps a shrimp and garlic butter sauce is absolutely perfect!

2) Bison over Beef. 
Meat... Its what's for dinner. Burgers, steaks, stir-fry, these are all grab and go staples in the store. I know as a parent on a budget, I head straight for the ground beef in the store when I have to come up with a quack dinner idea. Research has shown that today's modern beef industry is not unlike others, maximum profit in the easiest way possible. Maximum profit in beef cattle means sticking the animals in feed lots prior to slaughter and feeding them corn and grains. These are the same food products that have been shown to create inflammation and disease in humans... and we are feeding it to OUR food! Moreover, these cows in the feed lot are injected with a host of anti-biotics to ward off infection and disease. These injections have been shown to decrease OUR resistance to disease and certain bacteria. Bison, on the other hand, are much less GMO, much more free range, much more organic, much less stuffed with anti-biotics. When you consume a meat that is grass fed and organic you are consuming a higher quality fat, higher quality protein, and less susceptible to potential disease or inflammation. Bison can be purchased widely in the same cuts and ground form that you find standard beef. The switch is simple.. No need to even change the recipes you love.  

3) Coconut oil beats Canola oil. 
Speaking of High Quality fats everyone should cut out the use of canola oil in their daily diets. In the 1940's, chemists created canola oil out of corn which made a cheap crop even more valuable. Once again, its about maximizing profit and decreasing cost. Canola oil is extremely unstable when heated and has been repeatedly shown to produce carcinogenic byproducts when used in cooking. Trading up for Coconut oil is and easy way to get a higher quality fat which is easier to work off during training than the ladder. Coconut oil is great tasting. For years I have cooked with it in every meal, breakfast to dinner. The light, Clean taste does not leave your food too oily and will not upset your stomach like canola oil will. Consuming more Omega 3 and 6 fatty acids in coconut oil will help lower the risk of heart disease, the #1 killer in the US. 

4)Eggs not Oats.
Power Breakfasts are a must. The adage "the most important meal of the day" is no joke. Setting your metabolism up for success in the morning will help keep you level throughout the day and less dependent on stimulants to keep you going throughout the day. Changing your breakfast habits is as simple as adding more protein and fat and cutting out carbohydrates. Carbohydrates like oatmeal, juices, and smoothies in the morning boost your blood sugar and therefore your insulin levels and inevitably lead to the 10am starvation feeling. Additionally you are much more likely to begin the roller coaster ride of hormonal changes when you consume carbohydrates in the morning. Substituting more protein in the form of Canadian bacon (lower fat) and Eggs along with healthy fats like avocado or nuts are a much better alternative. Protein and fats are pure brain and muscle fuel which will help you crush your day at work and then train hard in the afternoon. 

5)Almond Butter over Peanut Butter. 
Peanut butter sandwiches are the best... I mean really... Not only are they the best comfort food in the world but if you are trying to add calories to your diet in the off chance that you are like me and chronically skinny, they rule. But what about trading out the Peanut butter for Almond butter? Almond Butter is higher in fiber, lower in added sugar and contain a more balanced fat profile than peanut butter. Overall this is a great substitution to a daily staple with great health benefits. I cant speak to the jam or honey you put on the sandwich but at least you can feel good about the base!

So many more small tweaks to your current pantry can yield great changes over time. If you are to look at every meal you eat and see how you can add more fiber, less sugar, more protein, better fats, then surely you can find simple ways to trade up. Optimal performance is only realized after you have attained optimal nutrition. Food is fuel , treat it as such. 

4/19
Baseline:
10X
Squat Jacks
Shoulder Rolls
Neck Rolls
Arm Swings
Arm Throws
Push Ups
Russian Twist
Piked Push Ups
Squat
Jump Lunges
Cossack (side) Lunges 

3X
**using 1 Dumbbell and single arm
10 Press (per arm)
10 Bent Over row (per arm)
10 Burpee Chest to Bar

Skill Development:
Press Complex
7X Building
1- Press
3- Push Press
5- Jerks
(From rack or ground, your call)

WOD:
10 X
10 Dumbbell Power Clean
5 Chest TO Bar Pull Up

4/20
Baseline
2X :30 @ each
High Knee Jump Rope
One Legged Burpee
Lateral Jabs
Inch Worm
Side Plank Knee TO Elbow

Conditioning:
21-15-9
Double Unders
Push Ups

15-12-9
Hand Stand Push Ups
Pistol Squats

12-9-6
Toes TO Bar
Ring Dips

9-6-3
Slam Ball
Burpee Broad Jumps

**Rest as needed between couplets. Hit them hard. 

4/21
Baseline:
Banded Hip Activation
Banded Good Morning
Banded Squats
Banded Rows

7 Min Quality Warm Up
10 Single Leg Medicine ball Up and overs (each Leg
10 Barbell Bent Over row
10 Medicine Ball Sit UP
10 Barbell Romanian Deadlift
10 Medicine Ball Russian Twist

**take 5 minutes to pick a partner, and work up to Deadlift weight for workout.

**spend 3 minutes practicing on the rope.

WOD:
Partner AMRAP
14 Min AMRAP
2 Deadlift 335/250
1 Legless Rope Climb
**partner does entire round, tags and P2 begins a round

170417 " Cordyceps, performance shrooming!"

Outside of more time, all humans desire more energy. Energy is a multi-billion dollar commodity these days with 'energy' sports drinks down to 'energy' bread all touting the energizing effects of their ingredients.  Cordyceps utilize natural chemistry to not just give you a boost of energy, rather giving your body the tools it needs to create its own energy! And a lot at that. Lets explore. 

Cordyceps are a very funky looking mushroom that have been used in Chinese medicine for thousands of years. They are not only pretty rare but they are hard to harvest. Naturally they have been most prevelant in the High Altitudes of China and have been known to grow out of the backs of caterpillars (i.e. Caterpillar fungus). Pretty strange right? 

These mushrooms have gained popularity in natural medicine becasue of their antioxidant properties. Like other mushroom varieties, they carry a host of good vitamins and minerals which promote immune health as well as anti-aging. But the real deal is in the perfromance chemistry!

Cordyceps are what's called Adaptogens. Adaptogens are unlike caffeine and other stimulants in that they HELP your body produce long lasting energy instead of boosting energy and taxing the adrenal system. The active ingredient in Cordyceps is adenosine which is vital ingredient in the ADP/ ATP exchange. 

**Quick Side Note- When you are getting your fitness or sport on and really getting after it, your body burns ATP (energy). In burning or synthesizing ATP, the molecule loses a Phosphate to the process. The molecule then becomes ADP. Supplemental nutrients in the body and the your overall health determine how fast ADP adds a phosphate and once again becomes ATP. 

Adenosine TriPhosphate, as you can see, is quite important to perfromance. Cordyceps give your body the goods when it needs them and therefore, you are able to do what you love LONGER! Shortening the ADP/ATP exchange process helps you push through the tough times and allows you to recover faster. Upon researching the actual amount of ATP increase, the numbers vary from an increase of 30-50% ATP boost. 

Another important benefit that influences perfromance is the amount of oxygen your body's is able to process and synthesize. The term that is most commmonly used is ones VO2 max. The volume of oxygen that and athlete can take in and actually use during inspiration and exhalation. The Chinese herbalists have claimed in multiple articles that Cordyceps are used to help asthma sufferers, help with post-surgery recovery, and respiratory illness. 

Regardless, to decrease fatigue is to increase performance. I am all in when it comes to that. But does this mean you gotta pop some caps and stems every time you workout?

No. Companies like ONNIT, FOURSIGMATIC, and WILD FOODS carry powder forms of the Cordyceps which you can mix with smoothies, coffee, water... etc. I personally mix them with my BCAAs for a pre and post workout drink. In Fact, I have found a new BCAA company, EXTEND, that actually has a performance Cordyceps blend integrated into their product! I really like the stuff. 

If you are like me, stimulants are so 2002. Outside of drinking copious amounts of espresso and having amazing conversations, I stay away. I am all about giving my body the tools it needs to perform its best at any given moment when I feel the urge. Performance strategy takes practice and Cordyceps are another way we can keep pushing and achieve our goals in training and sport. Give them and shot and go natural! Good luck, stay conscious, thrive!

4/17
Baseline:
2X W/ a 10-25# Plate
10 Halos
10 Good Mornings
5 Inchworms with feet on plate
10 Superman Rock (no plate)
20 plyo plate jump
5 Burpee Ground to Overhead

Clean and Jerk Warm Up:
7 x hang clean high pull 7 x hang muscle clean 7 x tempo front squat 7 x hang power clean (hold PCln receiving position each time, each rep little deeper) 7 x Clean

**spend 12 minutes working up to a heavy squat clean for the day

WOD:
12-9-6
Squat Clean 135/95
21-15-9
Bar Facing Burpee

Cool Down:
Jog 800m

4/18
Baseline:
Lat Band Mobility
Bully Stretch
Banded Trunk Rotations
Banded Pass Thru

4X
5 Kip Swing
10 Planked Push Up (beginning in elbow plank, push up to full Plank and back down)
8 KB Swing
8 Front Rack KB Lunge 

Strength Gymnastics:
12 Min EMOM
A- :30 ring Support Bottom
B- :30 L Sit Hang on Pull up bar
C- :30 Ring support Top
D- :30 Hollow Hold

Conditioning:
7 Min AMRAP
12/10 Cal Row
20 Wall Ball
--Rest 3 Minutes---
7 Min AMRAP
35 Double Unders
20 KB Swing
**Monitor recovery time, push hard each AMRAP

4/19
Baseline:
10X
Squat Jacks
Shoulder Rolls
Neck Rolls
Arm Swings
Arm Throws
Push Ups
Russian Twist
Piked Push Ups
Squat
Jump Lunges
Cossack (side) Lunges 

3X
**using 1 Dumbbell and single arm
10 Press (per arm)
10 Bent Over row (per arm)
10 Burpee Chest to Bar

Skill Development:
Press Complex
7X Building
1- Press
3- Push Press
5- Jerks
(From rack or ground, your call)

WOD:
10 X
10 Dumbbell Power Clean
5 Chest TO Bar Pull Up

120417 "Nutrition:Treat the problem not the symptoms"

Effectiveness, sustainability, Adaptation. The essence of Nutritrion choices and change need to embody these principles if there is to be any substantial change. If your nutrition plan can not refer back to these principles you are on on a very familiar pathway, Dieting. Dieting is akin to treating the symptoms of a disease instead of curing the disease. 

Most adults have been on some sort of diet in their lives. 
-paleo
-atkins
-cleanse
-vegetarian
-south beach
-ornish
-Zone
All of these 'diets' have been recognized for certain health benefits usiually becasue of the rapid weight loss that occurs when you go full throttle into them. Awesome. But what about 5 years from now. Research has shown that 90% of dieters gain back all the weight they lose during a diet phase, plus 5 pounds! That is like giving up mcDonalds and then gorging yourself in Subway Sandwiches. Yes, you may make Jared proud ... but the problem of eating processed grains and meats is still going to make you sicker!

Now I dont want to make those of you on diets feel like shit. I really don't. You are extremely motivated and recognize that the path that you are on now is simply not working. We just need to look at Nutrition on a large scale not a short term one. Essentially You can think about Nutrition changes like a Forester Looks at a forest that has been burned down in a fire, it takes planning and years for the seeds you plant to grow and mature into something great!

Dieting unfortunately happens in extremes. You want results and you want them now. You are willing to SUFFER (never a good thing when it comes to food), you believe that the process is full proof. What occurs in extreme dieting is not only emotional let downs but also physiological problems. I have seen this with the paleo diet. Energy levels dip wehen athletes cut out carbohydrates from processed grains, athletes get depressed and drop out of the diet. Even More, atheltes have been shown to disrupt their hormones because of not understanding dieting and physical training. Friends and Doctors are also no help in many instances as they make general statements or give general advice without taking into account you as an individual. Some diets are simply not for everyone.  

Being hungry, fatigued and weak are symptoms of diets. This is the 'suffer' factor I am referring to and why most people fail and reverts to old habits in food. Feeling angry and anxious about food is the best way to develop complexes around eating which can have lasting impacts on self-image and nutritional mentality. Change needs to be realistic and wholesome. You deserve to feel good about what you are doing, and be able to plan out how to keep the plan going for years to come.

Treating the problem of modern Nutriton is not easy. As I constantly write about in my blog, the system is stacked against us when it comes to searching for healthy food. From labeling to the over processing of nearly every item in our grocery stores, you are set up to fail... worse yet, become addicted. 

Solutions to the nutrition predicatment that most of find ourselves in begins with a simple focus on the effectiveness of our food choices. A chicken breast is going to provide a more health benefits than a Peanut Butter sandwich. Conscious understanding of how our food will effect our performance is undersanding the effectiveness of food. 

Sustainability over time is second. Yes you may be able to endure Tofu and Broccoli for 6 weeks and get skinny but is that a meal plan that you can sustain for 30 years... I dont think so. Your body needs variation in nutrition and so do you. Taking and realistic look at your life an habits should help you scratch a path towards lifelong nutrition planning. 

In the same way, your Lifestyle should be able to adapt to changing environmental factors. Dieting is many times so hardlined that straying from it creates absolute chaos in ones life. You should be able to balance and adapt to anything, stay conscious and keep progressing. Once again, this is a marathon, not a sprint. 

The basis for this article is in response to Modern Medicine. As we develop more short term symptom remedies to every ailment, people keep getting more and more sick. The system is broken and real problem solving needs to occur. I emplore you to look not just to next month but 30 years from now when looking at Nutritional Choices. Keep pushing and educating yourself. make this year one that you will look back on and smile. 

4/12
Baseline:
:90 High Knee Jump Rope
Then,
21-15-9
Walking Lunges
Kip Swing on Pull Up Bar
Side Plank Knee To Elbow

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Rotation, PNF, Squat W/ T Spine Reach. 

Strength:
Back Squat
5-5-5-5
*Ascending
Front Squat
2-2-2
*Ascending

Conditioning:
30 Pull Up
50 Med Ball Cleans
30 Pull Ups

4/13
Baseline:
2X :30 @ Each
Squat jacks
Push Ups
V Ups
Inch Worm
KB Windmills

Lat band Mobility
Bull Stretch
Scapula Distraction Stretch

**Take 10 Minutes To Cover the Pull, Transition Mobility, and Press out of the ring Muscle UP.

Skill Development:
EMOM 10
6 Ring Dips OR 3 Ring Muscle Ups
+
10 Push Ups
*Scale Accordingly, this is strength Gymnastics. The athlete should have :30 rest before next set.

WOD:
3-6-9-12-15-18
Burpee Onto Plate
Toes To Bar
Kettlebell Swing
12 Minute CAP

4/14
Baseline:
10X
Shoulder Rolls
Neck Rolls
Arm Swing
Wall Press

3X:
 100m Run
 :30x Handstand against wall
 :30 max DB Push Press (lightish)
 :30 DB hold overhead.

Skill Development:
Push Press
4X8
@ 75% of Body Weight

WOD:
3X
75 Double Unders
35 DB Snatch 50/35