"Olympic Lifting Protocol"(6.9.2011)

Fifth Installment of What Your Trainer is Eating these Days is Here!

I. What is your Coach Eating for Dinner this week? Fifth Installment of Eating Habits:
It has been a few weeks since I have posted my last meal and what I have been eating, but here goes another choice for all you Paleo Eaters and people interested in trying out the Paleo. The great thing about a CrossFit Gym is the community that we are surrounded by and who we have as resources. Some great people to contact with recipes and food tips are the following people: Janet Harris, Elizabeth Guardia, Ross O’Brien, Nicole Clark Ramirez and so on to name a few people. Ask these people what they are eating and see what recipes you might be able to steal from them for your own use!
The following meal above has a good balance between protein and carbohydrates. My fatty intake was limited, as during this day, I was already pushing my limits with eating about 3 ounces of nuts, so I decided to lay low on the fat intake during my main meal. I buy most of my meat from Whole Foods and always buy my fish from Whole Foods. Whole Foods fish is fresh and not frozen, and just tastes better and usually is from a local area in the state. Also, the meat selection at Whole Foods is abundant and you have the choice to get grass fed as well. I buy most of my vegetables from Stop and Shop and Roche Bros. to save a little bit of money and time for traveling distance. Another great option for buying items in bulk and also saving a little money is Trader Joe’s.
Food Above:
1. Buffalo Meat
2. Swordfish
3. Brocolli
5. Onions
II. Dynamic Movement Warm-Up(5 to 7 Minutes before class):
3 Rounds of the following movements:
Row 250 m
Air Squats x 15 reps
Push-Ups x 10 reps
Pull-Ups x 5 reps
III. Class Warm-Up:
“Vagabond Warm-Up”
Coach B Progressions: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
“JunkYard Dawg Warm-Up”
IV. Mobilization Warm-Up:
1. Front Rack Position Stretch- This is for the Front Rack Position in the Clean, to ensure proper form and flexibility
2. 90 Degree Quad Stretch- This is for the Squat part of the clean to open up hip flexors
V. Strength and Olympic Lifting Workouts of the Day:
*Due to the extreme heat, we will be concentrating on strength for the day to ensure we are safe and preventing harm to our body. These are the days you want to come in to learn some new things and to touch up on some skills within your lifting department.*
A. Clean Deadlifts: Check Vagabond CrossFit Facebook Place Page to see Clean Deadlift performed!
100% x 3 reps
100% x 3 reps add 10 lbs
100% x 3 reps add 15 lbs
B. Max Squat Clean Attempt:
*Go for a 1 rep max in the squat clean. Go in ascending sets and work to a new 1 rep max.*
Post Weights Used to Comments.