13
Jul

140714*

By: 321go Leave a Comment

Just in case you missed Coach Rachel’s blog from last month:

You Can’t Out Train a Bad Diet!

Summertime is here,, clothes get more revealing and bathing suits come out. So what can you do to look and feel better in (and out) of these clothes? Of course working out is a big part of this, but let’s be clear about this – you cannot out train a bad diet!

I am not simply talking about the old-school philosophy about calories in vs. calories out. (This theory does not hold up to scrutiny by the way…) I am talking about WHAT you eat.  Of course we all have that friend who eats whatever he/she wants and it seems to have no impact on the way they look. But for most of us, what you eat has the most impact on how you look and feel.

There are many ways to approach “ clean eating” and I am not here to tell you  what you should do. Last night I was out with my husband and another couple. Between the 4 of us, there was a vegan, a “vegetarian” who eats fish, and two omnivores. We are all fit and well within a healthy weight for our frame.

You need to decide how to approach your diet in a way which is sustainable for your life. To that end, here are some tips:

– Limit processed food

– Eat more vegetables and fruits

– Reduce alcohol intake

– Cut out added sugar

– Eliminate processed grains

In other words, if it has a label: don’t eat it. If it comes from the ground: eat it!

Beyond that, there are decisions to make about how much animal protein to eat (or not) but if you do eat meat and eggs, make sure it is organic, grass-fed and humanely raised.

 

Welcome Alphie to Inner Loop, our newest On-Ramp graduate!

Welcome Alphie to Inner Loop, our newest On-Ramp graduate!

General (No Measure)

2 Rounds not for Time
400 m Row or Run
15 GHD Sit ups or Abmat Sit Ups
10 Strict Pull Ups
10 Push Ups or Strict Dips
10 Samsom Stretch
10 PVC Pass Throughs
10 PVC Overhead Squats or Wall Facing Squats
10 Banded Pull Aparts

Deadlift (3×3 start 80%)

Metcon (Time)

3 Rounds
400 M. Run
10 Deadlift 205/145
20 Box up and over

11
Jul

140712

By: 321go Leave a Comment

Main – WOD

General (No Measure)

2 Rounds not for Time
400 m Row or Run
15 GHD Sit ups or Abmat Sit Ups
10 Strict Pull Ups
10 Push Ups or Strict Dips
10 Samsom Stretch
10 PVC Pass Throughs
10 PVC Overhead Squats or Wall Facing Squats
10 Banded Pull Aparts

Overhead Squat

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#