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Wednesday 08-21-13

11 Responses

  1. Coach Nick's Class

    6am
    Aaron: A. 195# B. 4 + 3 155#
    Brittani 95# PR! 4 rds +1 65#
    Ana Pula 95# PR!
    Steven S. #205/ 4rds & 2 rx
    Proline #75 PR! 4rds +4 55#
    Jamie: A-105 B-5rd + 1 GOH #75
    Monique 45
    Louie:145#/115# 5rd
    Lesley 115#/65# 4rds +2 snatches
    Capital J Josh- 245# 3 rounds +4 RX

  2. RD

    “GAME DAY”

    WITH SO MANY MEMBERS STARTING TO PARTICIPATE IN A VARIETY OF CHALLENGING COMPETITIONS I WANTED TO TOUCH ON THE SUBJECT OF COMPETITION DAY NUTRITION…..ALOT OF DIFFERENT THINGS CAN CAUSE A POOR COMPETITION DAY PERFORMANCE (SLEEP THE NIGHT B4, GAMEDAY/ WOD MINDSET, POOR PROGRAMMING, AVOIDING YOUR WEAKNESSES DURING TRAINING, ETC.) DON/T LET IT BE NUTRITION!!!

    I HAVE EXPERIMENTED WITH THIS A BIT AND THIS IS WHAT WORKS BEST FOR ME (SO FAR)..EVERYONE IS DIFFERENT SO HOPEFULLY THIS HELPS YOU….

    I EAT ZONE SO I TYPICALLY TAKE IN 16-18 BLOCKS/ DAY (BW: 193)…FOR A TRIAL COMPETITION DAY, SINCE I HAVE NOT COMPETED SINCE THE 2008 CF GAMES, I HAVE INCREASED MY BLOCKS TO 22-25. YOU NEED THE INCREASE IN HIGH QUALITY FOOD AND THE CALORIES. TYPICALLY THESE COMPETITIONS WILL BE A 1DAY, 3-4WOD TYPE FORMAT….

    1-SO FIRST THING IN MORNING, 4-5BLOCK BREAKFAST ABOUT 2 HOURS PRIOR TO 1ST WOD (THEREFORE, BLOOD GLUCOSE LEVELS ARE PLENTIFUL WHEN THAT FIRST WOD HITS)….

    WOD 1: HYPOTHETICAL 10-15MIN “ARDUOUS” WOD…..

    2-WITHIN 30MINUTES OF COMPLETING THIS WOD TAKE A POST WOD SHAKE. I USE A SCOOP OF MUSCLE MILK WHEY (APPROX. 1BLK OF FAT AND 4BLKS OF PROTEIN) AND 2 SMALL(330ML) VITA COCOS (APPROX. 3BLKS OF CARBS)….TRY TO STAY AWAY FROM POST WOD FAT….

    3-PRIOR TO WOD 2 (ANOTHER HYPOTHETICAL 5-10MINUTE WOD) HAVE ANOTHER 3-4BLK MEAL….IF TIME ALLOWS (THIS IS WHERE YOU HAVE TO HAVE ALREADY EXPERIMENTED AND NEED TO BE FLEXIBLE)…IMO YOU NEED SOLID/ HIGH QUALITY FOOD THROUGHOUT THIS DAY, DON/T COUNT ON THE CONCESSION STAND OR DOING SHAKES ALL DAY, ODDS ARE YOU WILL BE STARVING AND “COME UP SHORT”…HAVE IT PREPLANNED AND READY TO GO…..

    4-THE LONGER THE WOD, IMO THE MORE YOU NEED ANOTHER QUICK SHAKE….IF IT IS SHORT AND NASTY (3-5 MINUTE OR MAX EFFORT YOU MAY NOT NEED IT) OR JUST EAT A 2-4 BLOCK SNACK/ MEAL WITH THE FAT BLOCKS POST WOD…..

    WOD 3: HYPOTHETICAL “TOUGH” 8-10MIN WOD…YOUR BODY SHOULD FEEL BEATDOWN A BIT BUT IF YOU FUEL PROPERLY YOUR HEAD SHOULD BE CLEAR AND READY TO GO (YOU SHOULDN/T BE WALKING AROUND LIKE A ZOMBIE)….

    5-IMO IF THERE IS A 4TH WOD COMING (KNOWN OR UNKNOWN “TOUGH” METCON) HAVE A 3RD SHAKE (3-4BLKS)..

    KILL THE LAST WOD THEN…..

    6-EAT LAST MEAL OF THE DAY (4-5BLKS PROTEIN AND CARBS) AND YOU CAN “MAKE UP” THE FAT THAT WAS MISSED IN THE SHAKES BY 3-4XING YOUR FAT BLOCKS….

    HOPE THIS LONG MANIFESTO ANSWERED ALOT OF THE QUESTIONS I HAVE BEEN FIELDING…..

    LASTLY, REMEMBER THAT YOUR GAME DAY NUTRITION NOT ONLY FUELS THE EFFORT BUT ALSO THE RECOVERY/ REPAIR….SO IF THE COMPETITION IS MULTI DAY YOU HAVE REPAIRED/ FUELED PROPERLY FOR MORE WODS….

    HOPE THIS HELPS ALL OF THE ASPIRING COMPETITORS…..
    RANT OVER,
    RD

  3. Coach Nick's Class

    9AM

    Monica 85#/4rds+5pu (lt.pur/rx last 1.5rds) 55#
    trevor w: 3 rounds + 3 gto rx 225 clean and jerk
    Taryn 85# 3 rounds + 2 gto 70#
    Paul
    anna s. 100#, 5rds (95#)

  4. Coach Nick's Class

    4:00
    Alexa #25/7 rnds mod
    Joyce #140/5+1 g2oh rx
    Jeremy #185/ 3+1 g2oh mod
    Kristi #75/4+4 g2oh mod
    Matt F. #195/ 4 rnds rx
    Cameron #160/ 3+2 g2oh mod
    Maggie #50/ 5 rnds mod
    Mike C. #225/ 4+3 g2oh rx
    Biran #145/ 3+4 g2oh mod
    Jamie #140/ 4+4 g2oh rx
    Javier #155/ 4+1 g2oh mod
    Craig G. #175/ 3+4 pull ups mod

  5. Coach Mike and Erik's Class

    1700

    Matt A 205#, 3+3 G to OH Mod
    Ricky 160#, 5+1 Pull-up Mod
    Andrew 145#, 3+4 PU Mod
    Joe S 170#, 5 Mod
    Steph 75#, 4+3 G to OH Mod
    Brandon 215#, 4+1 G to OH Rx’d
    Tom 165#, 5 Mod
    Matt L 135#, 4+1 G to OH Mod

  6. Coach Mike and Erik's Class

    1800

    Anna 100#, 4+2
    Melissa 100#, 4+1
    Kelsy 135#, 3+2
    Edwin 165#, 4+1
    Julie 95#, 4+4
    Wayne 215#, 3+1
    Jessica 95#, 4+6
    Jess 105#, 3+2
    Joe A 45#, 4
    Iliana 80#, 4+4
    Bailey 100#, 3+4
    Darrin 95#, 5
    Tyler 195#, 2 Rx’d
    Manuel 190#, 5+2
    Scott 115#, 4+6
    Todd 125#, 4

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