We know, we know its been a long time between posts. All is well here in the world of Garage Gym 702, we have been travelling, training and travelling to train.
We would like to thank our friends over at Crossfit Las Vegas, for hosting both our Paleo Primer seminar and our Rowing Clinic, as both gyms continue to grow it is one of my greatest pleasures as a coach to be able to continue our mutually beneficial roles at home, here at GG702, and on the west side of the strip at CFLV.
Happy St. Patrick’s Day everyone! May the road rise up to meet you and the wind be ever at your back. If your not trying 12.4 today you might want to check out our little irish jig, written just for you by a viking irish lass.
WOD:
Wendler Deadlift 5/3/1
~then~
3 Rounds
17 kcal on rower
17 swings
17 burpees
10 rounds for time of:
10 jumping squats
10 russian twists
150 meter run
~Then~
3 minutes accumulated in plank hold
We want to give a shout out and a thank you to Brittany and Charlie for joining us in the Garage tonight!! We love visitors, so if your ever in Las Vegas come by for a workout!! You can contact us at garagegym702@gmail.com.
Deadlift 5-3-1
~Then~
WOD
4 rounds
15 D-ball slams
10 Ring Rows
10 Pushups
15 Sit-ups
WOD:
as individuals
14 minutes amrap
14 pushups
14 weighted- stepups
14 wall balls
rest 5 minutes
~THEN~
Partner WOD
2 rounds
700m run
14 air squats
14 ring rows
14 situps
14 heavy kb swings
14 mountain climbers
14 dball slams
14 lunges each leg
700m Run
One partner must always be in motion and the runs must be split evenly.
A large number of us from all across the world have decided to band together and start the first 90 days of the year eating as clean as possible. My own personal goal is to see my Abs by April. Although I have been an athlete my whole life I have never seen my abs. I am not planning on accomplishing this by doing tons of crunches or starving myself. As a matter of fact calories are not that important to me, except to make sure I get enough. The problem with so many DIETS is that they send the brain and the body into a panic and totally undermine the very goals people are trying to get to by increasing stress levels. Eating clean should soothe the body and the mind because you are giving your brain and your body only what they need to thrive.
I have done 30 day clean eating challenges in the past with great success but then something always comes along on day 37 or so and I “give in” jump off the rails and usually regret it and have to start all over. Its really not that hard to go 30 days clean. No, it doesn’t seem easy on day 8 when the sugar monster starts kicking you in the pleasure center and demanding to be fed. No, its doesn’t seem easy when your friends are enjoying sudsy or frothy libations and teasing you.
You know when it does get really easy, when those same friends start telling you how amazing you look, when that cute guy/girl at the coffee shop, grocery store, wherever…starts to notice you, when your significant other looks at you like your the best dessert they have ever seen, when you have to buy new skinny jeans because your old skinny jeans are now your baggy working out in the yard jeans. When people guess that you are ten years younger than you are…..and its not just because some weight has come off. Its because as you start to give your body and mind the healthy food chemicals it needs, everything within you optimizes, you relax, you smile easier, you focus better and you get to have everyday and feel everyday how that ice cream sandwich, or strawberry margarita made you feel for the five minutes you were consuming it. And that is just after 30 days…after 90 I am hoping to be Wonder Woman!!
So, how are we accomplishing this seemingly amazing feat? Its really simple. If you are already here on this page go over to the nutrition links and start looking around. There are numerous web resources. I am personally a student of the Robb Wolf Paleo School of thought, as are the Whole 30 Gang, some folks roll with Mark Sisson and go “primal”!! What is really important is that you pick a plan and stick with it. I am sticking with my plan for at least 90 days! Abs by April here I come.
WOD:
Push Press
3 x 3 x 3 x 1 x 1 x 1
~then~
40/30/20/10
KB swings
Sit-ups
Air Squat
Its simple, its a test of your mental toughness, its elegant in its ability to make you suffer and when you finish you should ice afterwards, while eating your protein.
WOD:
400m walking lunge.
Post time to comments.
