Workout of the Day
5 Rounds for Time
1200m/1000m Bike
15 Toes to Bar
40ft Dual DB Suitcase Walking Lunge (2×50/2x35lb)
Rest 3 min Between Rounds
Notes
Today’s workout presents us with kipping skill and grip endurance as primary factors. You’ll feel fatigued when you pick those DBs up to lunge, but aim to grit it out knowing there’s a big rest coming.
If you are working on stringing TTB together and/or are a more experienced athlete still using a “double-swing,” go for less overall volume of work and force yourself to practice smaller sets linked with consistently good mechanics. For example: 4×3 or 5×2.
Aim to complete each round under 4 minutes. If your pace creeps toward 5 minutes, scale back one or multiple elements.
Bike: Target ~2 min or less.
TTB: 1-3 Sets.
A. 10-12, Full ROM
B. 5-7 Strict, Full ROM
C. 10-15 Hanging Leg Raise
D. 15 V-Ups
E. 15 Tuck-Ups
Lunge: Choose a challenging weight with which you can complete an unbroken 40 foot segment. Scale load as needed.
Programming Template: Week 6/8
Coach Grace, Steph, Ava and Jill post Saturday class
🥦 Carbohydrate options at the grocery store 🍓
A few days ago we talked about protein sources. Today let’s talk carbs. Carbohydrates are your body’s preferred fuel source for high intensity training, like what we do at CFSBK. The goal isn’t to avoid carbs, it’s to choose the right ones: minimally processed, whole food sources packed with fiber, vitamins, and minerals. These tend to keep you fuller longer and support more stable energy levels throughout the day.
Carbs became vilified over the past couple of decades, in the same way that fats were before that. No macronutrient needs to be avoided. They are all an important part of your nutrition. What really matters is the quality and quantity of the foods you eat. It is much, much, much harder to overeat whole foods. No one in the history of human civilization has ever gone on a bender and binged on 3,000 calories worth of chicken and broccoli. More on why that’s the case in a future article.
Below is a list of carbohydrate sources worth keeping in regular rotation. Find what works for you and keep it consistent. I (David) tend to eat lots of broccoli, fruit and oats. I like snacking on fruit, especially late at night. You get “over it” a lot faster than chips or cookies.
Rolled oats
rice
quinoa
sweet or white potatoes
whole grain bread
beans and lentils
fruit (all)
frozen fruit
broccoli
spinach
kale
mixed greens
peppers
carrots
squash
zucchini
beets
Leave a Reply