Daily WOD

LIFT

SNATCH COMPLEX 10 MINUTE TO HEAVY SINGLE

SNATCH PULL
HANG SNATCH
OHS X 2

DROP TO 80%

2 COMPLEX EVERY 90 SECONDS

WOD:

15 MIN EMOM

8 STRICT HSPU
CAL BIKE @12/10
8 EACH LEG FRONT FOOT ELEVATED REVERSE LUNGE
W/ KB

Lift:

20 Rep Back Squats
Add 5 lbs from last week

Workout:

4 Rds For Time
Run 400 M
15 Single Arm KB Push Press @55/35  Each Arm
20 Goblet Squats @55/35

Lift:

Snatch
1-1-1-1-1-1-1-1
1Rep Every Minute for 8 Minutes
Increase the weight if possible
If your Snatch sucks Use an empty barbell or even a PVC Pipe.

Work on your shoulder mobility in the warm up

Workout:

1 K Row
30 Power Snatch @135/95
50 Burpee

Workout:

100 Wall Balls @20/14

50   Double Unders

80   GHD Sit ups

50   Double Unders

60   Hang Power Cleans @95/65

50   Double Unders

40   Push Ups

50   Double Unders

20   Front Squat @135/95

50   Double Unders

Lift:

Deadlift
10-5-10-3-10-3-20

Workout:

Run 800
7 Rounds
Double Kettlebell
10 Swings
8   Cleans
6   Jerks
Run 800

Let’s talk about another type of Fasting called Dry Fasting.
I’m pretty sure most of you haven’t encountered this before unless you have done it for religious reasons.
There are two types of Dry Fasting, Soft and Hard.
Soft being that you can shower and use water on your body that is not ingested.
A Hard dry fast is obviously not having any water ingested or not showering or coming in contact with water at all.
Even when it rains you have to wear a total waterproof rain suit!   (I’m not sure about that one, I made that up)

I know  this sounds a little crazy being that everyone always says you need water, you need a lot of water to stay hydrated.
This however is not necessarily true and the great part of not taking in water is YOU’LL BURN A SHIT LOAD MORE FAT!!!
Thats right, you will burn a substantial amount of Fat not drinking water or doing a dry fast.
Your body needs Water so when you don’t drink it your body creates Metabolic Water which is when your body used Fat to make it’s own water.  There you have it, Water From Fat!  Wala!
You can do this Dry Fast while Intermittent Fasting.  In fact, its better to do Intermittent Dry Fasting while following the Keto Diet because your body is already used to burning Fat For Fuel so you don’t get the normal headaches and fatigue from a normal Fast.

There are a ton of benefits from dry Fasting:
A Huge Anti Inflammatory Response!
Enhanced Cognitive Function
Balanced Lipid Panel
Lower Blood Pressure
Increase in Insulin Sensitivity
Promotes Healthy Bones

Again, If you are going to attempt this or any other Fast you may want to check with your Dr. to make sure you are in Good Health before you begin.

Lift:

Back Squat

20 reps add 5 lbs from last week

Workout:

12-9-6
Thruster @135/95
Bar Muscle Up
D Ball Clean to Shoulder

Lift:

Tri Set:
Incline Bench Press
Shoulder Side Laterals
Dumbell Curls

Complete three exercises in consecutive order without rest.
6-10 reps each exercise.  Rest after all three are done then complete again for a total of 4 sets

Workout:

Complete the following complex 5 times As Quick as Possible @115/75
Row x 8
Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good Morning x 8  (If the weight is too heavy for the Good Morning then stop after the Back squat)
Choose a weight that is doable for all movements

The Body Fat Truck will be coming this Saturday the 8th and the 29th from 7am till 11am.
If you want to sign up there sign up sheet is on the desk, take a card and call Jim to set up an appt for Saturday.
Once again, it is important to know your true Body Fat so you have a starting point, especially if you are starting to eat well.
Remember, if you eat well and don’t lose weight it doesn’t mean you aren’t progressing, the only true way to find out if you are making progress is by getting your body fat done in the tank.
So Do It!

Lift:

Bulgarian Split Squat
5 Reps Each leg
8 Sets Total

Workout:

90 Ft.  Handstand Walk
90 Ft.  KB Rack Position Lunge  55/35
21 Cleans @165/105
90 Ft.  Handtstand Walk
90 Ft.  KB Rack Position Lunge
15 Cleans
90 Ft.  Handstand Walk
90 Ft.  KB Rack Position Lunge
9 Cleans

Next Fast we’ll talk about is the 5:2.

If you haven’t heard of this one it constitutes eating healthy for 5 days of the week and reducing your caloric intake to 500-600 calories.
The two days a week should be split up to two days throughout the week, not two consecutive days.
So, you would eat good on Sunday, Monday and eat 500 calories on Tuesday then eat normal on Wednesday, Thursday, Friday then eat 500 calories on Saturday and then start over again.
It is important to eat healthy foods on the days you are eating normal, not stuff your face with shit.
Most of the Fasting diets have the same benefits, some have more than others.
I’ll be discussing the ones that offer more benefits as the days go on.
Improve Cognitive Function
Improve lifespan
Improve heart health
Lower Blood pressure
Help heal the Gut
Increase Insulin Sensitivity

Lift:

Clean and Jerk
1 rep every 60 seconds

Workout:

4 Rds
Run 400
25 GHD Sit ups
25 Back Extensions

So, too continue from yesterday let’s have a discussion on Fasting.
Some of you have heard of Fasting or may have done it before so let me brush up on some info that may help you guys with which one if at all too do.

First lets talk about all the different types of Fasting techniques you can incorporate.
There’s the 16:8 Fast most of you may have heard of which is Fasting for 16 Hours and then an 8 hour window of eating.
This is the one we are going to talk about today.
There are people who do this all the time and there are people who incorporate this into their eating regiment every so often.

Some mistakes people make when doing this Fast are:
1.  Not eating enough good wholesome foods when your window is open.  You need to eat a good amount of good fats during your 8 hours of eating
2.  Some think that you can have creamers or cream in your coffee during your 16 hours of fast, YOU CAN’T!
3.  Some have their BCAA drinks during their workouts during the fast portion.  This is a no no.
4.  Not drinking enough water is another mistake that happens too often.  You need to drink more water than normal during the Fast portion of the diet.
5.  Not taking minerals during the Fast.  Your body needs Sodium, Potassium and Magnesium during the fast.  (this one is not so important during the 16:8 fast as it is with other fasts we’ll be talking about)

If you can try and train right before you break the fast.  After you train go and get yourself a big meal of good quality foods.
Some say you can eat what you want during the 8 hour window but obviously the Fast will work better if you eat well during your window.
Again try and get some quality fats and a good amount of fiber in also.
Your meals should decrease in size as the 8 hour window closes and your last meal should’t be you stuffing your face with every last bit of food in the fridge before the 16 hour fast starts, its only 16 hours not the rest of your life.

Your body increase GH levels when you fast, that’s why your highest level of Growth is in the morning after not eating all night
So this fast will increase GH production.  Another Fast which we’ll talk about tomorrow will even increase more production of GH levels.

Why does you body burn more fat during this type of fast?
Fasting forces your body to tap into it’s Fat Storage for energy.

Fasting increases insulin Sensitivity which means not being able to eat as many carbs at one meal at a time.

Helps aid in your Gut Health.  Digestion of any foods takes 65% of energy from your body causing your Gut never to catch a break.  If you fast your Gut gets to restore itself working better when you do break the fast.

Fasting helps aid in Autophagy the breaking down of bad cells and getting rid of the through excretion

It is important to remember not to overeat during your 8 hour window of eating especially if weight loss is your main goal.

Lift:

Back Squat
20 Reps
Add 5 lbs from last week

Workout:

15 Min AMRAP

30 Double Unders
12 Power Snatch @75/45
9 Push Ups or Dips