Wednesday 100317

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Ten rounds for time:

15 Deadlifts, 135#/85#

15 Push-ups

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020
David snatchin' after sundown

The Zone Meal Treasure Chest

A sound nutritional plan sends markers of health in the right direction and prevents sickness.  A solid meal should make you feel more focused and full of energy, in addition to satisfying your hunger.  In other words, you should feel "in the Zone."  Being in the Zone is simply finding the right combination, quality, and quantity of marconutrients and timing the meal well – resulting in a beautiful harmonious balance of hormones.

This ideal meal is not going to be the same for everyone.  By following Zone parameters for your body composition, you've only started your path to wellness.  A Zone meal for one person may not be ideal for everyone.  For instance, when I have a meal consisting of 4oz sliced turkey, 2 apples, and 12 almonds – I know that this meal will leave me hungry.  Yet, if I have 4oz sliced turkey, 2 cups of steamed broccoli, 3/4 of a cantelope, and 12 almonds – I feel like dy-na-mite!

What I'd like you to do is create a little treasure chest (a shoebox would do) of Zone meals that make you feel great.  This meal should also have a time of day associated with it, i.e. breakfast, post workout, late-night snack…  As you build a menu of Zone treasures, your ability to live in the Zone becomes easier and easier.  This will result in long life of perfect performance, balanced hormones, and high levels of energy.  Okay, totally exaggerating, but you get the idea.

Monday is the last day for the Paleo Challenge – did you use your cheat day or are you going to make it 30 days?

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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