I. Fourth Installment of what your Coach is eating these days?:
The Paleo Journey has been going so good thus far over the last 3 months, and I am following the diet more than 90 percent. I feel great and my recovery during workouts has been outstanding over the last 30 days. I have picked up my training for the CrossFit Regionals in June, so my diet had to take a leap into greatness. I am doing at least three doubles a week, so the volume of training has increased dramatically over these last couple of months. I am doing quite well, staying away from my krpytonite, CEREAL, and my body and digestive system seems to be working on all engines. I have a tough time getting my breakfast meal in, since I am up by 4:15 am everyday to train at Vagabond CrossFit. However, I have put my Intermittent Fasting on hold during these training days, since I have to get more food into my body to supplement the higher volume of training I am enduring over these next 8 weeks. The picture above would be a good example of what I would have during the am hours for my breakfast to start my day off right. I also will supplement my protein intake with bacon, sausage, or some sort of steak. I will get my carbohydrates from some sort of fruit, but usually I stick to melons, since those are low on the glycemic index and have less sugar in it than the typical apple, orange, or bananna.
BreakFast AM Meal Above:
6 Ounces of Ham
1 Cup of Melons and Sorted Strawberries
3 Over easy Cage Free Eggs
II. Schedule for Week of May 9th-May 15th, 2011:
All Classes will run as scheduled- Monday thru Saturday
Sunday the gym will be closed
III. Dynamic Warm-Up:
“Vagabond Warm-Up”
High Knees
Butt Kicks
Walking Straight Leg March
Spiderman Lunge
Coach B Progressions: Snatch Variation
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inches
4 Inches
6 Inches
IV. Mobilization Piece:
A. Calf Stretch Against Wall- 90 seconds each Calf- This is to prep for double unders
B. Foam Roll or Lacrosse Ball Calves- 2 Minutes each Calf
V. Conditioning Workout of the Day:
“Annie”( Following movements for time):
50-40-30-20-10 of:
Double Unders
Sit-Ups
*Level 1*
Double Unders can be subbed with 3 Single Unders, so 150-120-90-60-30, if you have to lessen the single unders for some they may, but try to stick with these numbers
*Level 2*
Scale the Amount of Repetitions of Double Unders, for anyone who has double unders, but cannot get them in a row.
So for example you could do, 30-25-20-15-10 of double unders or whatever works best
*Level 3*
Rx Annie
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