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:
Walking Straight Leg March
Coach B Progressions: Snatch Variation
Up and Down
Elbows High and Outside
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):
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
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
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