3 x 5
Sets across. Add 5-15 lbs to last week.
2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week. Move perfectly and leave a few in the tank.
Post loads to comments.
Exposure 2 of 8
AMRAP 14 Minutes:
7 Handstand Push-Ups
14 Box Jumps 24/20
21 Russian Kettlebell Swings 24/16
Kipping is allowed on the Handstand Push-Ups, and scaling to 1 AbMat is okay. Otherwise modify them to Box Pike or Dumbbell Z Presses as needed. Choose a box you feel comfortable moving on, and a bell you can swing for unbroken sets.
Post rounds, reps, and Rx to comments.
Coach David just chillin’ at the Wim Hof seminar we hosted on Sunday. More photos are up on Flickr!
Nutrition Coaching with Alchemy Nutrition & Wellness
By Chris Fox
Now that the 2019 Look, Feel, Perform Better Challenge is all wrapped up, I want to let you know about an upcoming opportunity for ongoing nutrition coaching that might interest you. As many of you are aware, I’ve been working with clients to improve their nutrition for as long as I’ve been in the fitness business. I always viewed this practice as secondary to having a solid exercise training program and thus never really put it out there as it’s own service. Boy, was I wrong. So I learned more and got better. The principles I’ve learned over the years (and used with great success, both personally and with clients) have been making their way into the CFSBK LFPB Challenge for some time now.
I’ve come to realize that good nutrition and wellness practices are the bedrock of well-rounded fitness. It’s true, that “you can’t out train a bad diet.” You need to learn how to eat quality proteins, veggies, fats, and carbs in quantities that are appropriate for your goals. Yet it’s not so simple, right? What you put into your body is only part of the equation. HOW and WHY you eat is just as important… possibly even more so. Sleep, recovery, stress reduction, facing food “issues,” and making mindful food choices will affect your health more than (or at least as much as) some “perfect” number of calories or grams of protein, fat, or carbs. When we focus only on nutrients, we’re missing half the picture. We have to take care of our whole self. If you’ve tried to follow any traditional “diet” my guess is you have an idea what I’m talking about.
I’m super excited to announce that after a few years of refining our skills, in 2018 we (my amazing wife Coach Jess and I) launched Alchemy Nutrition + Wellness. ANW is our platform to work individually with clients to finally get off the diet train. And we just opened up a limited number of coaching spots set to start in just a few weeks in late April 2019. Are you ready to commit to your nutrition and wellness from the inside out, rather than trying another restrictive diet? Would you like your own personal nutrition coach to work alongside through the inevitable ups and downs of a habit change program? Maybe the past 3 months feel like the start of something bigger, or maybe the pressure of changing in only 12 weeks caused an early exit. Either way, Alchemy Nutrition + Wellness could be a great fit.
- Click to read more about Jess and to sign up!
- Click to read more about Chris and to sign up!
- Contact Alchemy for more info here!
- Alchemy at CFSBK!
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Here’s What Rich Froning Is Eating as He Trains for the Games BarBend