Week of April 29 - May 5

Aqua April is coming to an end, but please continue to keep up the habit of staying hydrated - particularly earlier in the day! In this episode we talk about the benefits of deliberately exposing yourself to hard things (like cold plunging) and the importance of getting outside and doing low intensity activities. Ruck-a-week will be back this summer!

2024 continues to be the year of the test driving new habits... Next up is our Meals Only May challenge. The goal here is to get rid of nonsense snacking and grazing and feed ourselves proper meals instead. You can eat as many meals in the day as you want, but to call it a "meal" we need it to contain at least 30g of protein from an animal source. Eggs, beef, bison, elk, moose, chicken, turkey, pork, dairy, fish, and shellfish all provide the amino acids you need, in the right amount, and in their most bioavailable form. Nutrients also tend to follow protein, so these are by far the best sources of important vitamins and minerals necessary for optimal human health like B12 (and all the B vitamins), zinc, iron, copper, calcium, creatine, carnitine, choline, retinol (Vitamin A), and Vitamin K2. All mammals eat to a protein target and then they stop eating, so if we undereat protein, we tend to overeat everything else.

Watch the podcast for more details!

Download this reference chart as a printable PDF and stick it to your fridge:

Meals Only May.pdf

Download PDF • 6.58MB

If you'd like to join my nutrition platform and track your protein intake (database and/or photo journal), comment PROTEIN below and I'll add you to it.

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Workouts for the Week

Monday April 29

100 Push ups

100 Sit ups or 75 GHD's

100 DB Snatch (50/35)

200 Double unders

Scaled: partition as needed

Tuesday April 30

🎉🎂🎈🥳 Happy Birthday today to Wade Epp!!

OT 3:00 Back Squat 5-5-5-5-5-5-5

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Afterparty:

Max cals in 7 min

At the start of every minute, do 5 burpees

Wednesday May 1

"Fight Gone Bad"

3 rounds, 1 min per station, of:

Wall Balls (20/14 - 10/9')

Sumo Deadlift High-pull (75/55)

Box Jump (20"")

Push Press (75/55)

Row Calories

Rest 1 min

Compare to June 8/23, April 11/22, Oct 31/21, March 1/21

Afterparty

2 min at each:

Front Plank

R Side Plank

L Side Plank

Thursday May 2

OT 1:30 - Snatch 2-2-2-2-2-1-1-1-1-1

Rest 3 min

OT 1:30 - Clean and Jerk 2-2-2-2-2-1-1-1-1-1

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9:30 Class

OT1:15

1-6) 2 Strict Press

9-15) 2 Hang Power Clean

18-24) 2 Deadlift

Friday May 3

🥳🎈🎂🎉 Happy Birthday today to Coach Jess!

with a partner

4 mins at each:

Bike Cals

Overhead Lunge (95/65)

Row Cals

Front Rack Lunge (135/95)

Ski Cals

Back Rack Lunge (185/125)"

Saturday May 4

"The Seven"

7 rounds for time of:

7 Handstand Push-ups

7 Thrusters (135/95)

7 Knees-to-elbows

7 Deadlifts (245/165)

7 Burpees

7 Kettlebell Swings (32/24)

7 Pull-ups

Compare to Dec 4/22, June 2/19

Sunday May 5

5 rounds

In 4 mins

Run 400m

AMRAP

10 Push ups

15 Air Squat

rest 2 mins rest

With optional vest

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