"Vagabond Yoga Class + White Rice Versus Brown Rice by Mike Kesthley"(8.27.2014)

*White Rice Versus Brown Rice*

(Click Here for Full Write Up)

Often the question arises “why do you recommend white rice over brown?”  The main reason is that it’s a clean starch, and one of the lowest allergen foods available.  When looking at it from a fuel source, this makes sense.  BUT, all that is food is not fuel.  What about micronutrients, aka vitamins and minerals?  First and foremost, we should not be looking to dense carb sources for these.  Secondly, some forms of dense carb sources can negatively affect our micro-nutrient absorption and availability

*Vagabond Yoga Class on Wednesday, August 27th @ 7:35 pm*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Core + Upper Body Push/Upper Body Pull/Core
A. On the Minute, Every Minute of the following for 10 Minutes of:
Odd Minutes: 5 DB Bench Press @ Heavy Weight
Even Minutes: 5 DB Bent Over Rows @ 10×1/each side
+
Rest 3 Minutes
+
B. On the Minute, Every Minute of the following for 10 Minutes of:
Odd Minutes: 6-8 DB Tough Standing Strict Press @ 30×1
Even Minutes: 6-8 DB Zotman Curls @ 20×1
+
Rest 3 Minutes
+
C. On the Minute, Every Minute x 6 Minutes of the following:
Odd Minutes: Hollow Holds x 30 seconds
Even Minutes: Plank Holds x 30 seconds
B. Fitness Phase
Upper Body Pull/Upper Body Pull+ Upper Body Press Asst/Upper Body Pull/Core+ Lactate Based
A. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: 5 Weighted Pronated Pull-Ups @ 20×1 or Ring Rows
Even Minutes: 5-10 Strict Ring Dips or Bar Dips
Bands are allowed for the Ring Dips
+
Rest 3 Minutes
+
B. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: DB Seated Press @ 32×1, 4-6 reps
Even Minutes: DB Zotman Curls @ 20×1, 6-8 reps
+
Rest 3 Minutes
+
C. On the Minute, Every Minute x 6 Minutes of the following:
Odd Minutes: 30 Second Front Lean Rest
You can scale up to Front Lean Rest on Rings
Even Minutes: 30 Seconds of KB Farmer’s Walk @ 70/53 lbs
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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