bench press 5×5 (use highest load from last week’s and go sets across), then
AMRAP in 10:00
10 power cleans, 61/43/29kg (Performance adds 5kg per round)
10 hspu
Share scores (total reps completed) to whiteboard. Post-workout includes sink stretching, and doorway chest stretches to open up that anterior shoulder from all the pressing.
READ: Everything You Need to Know About Chocolate – NY Times
WATCH:
Sarah’s Goals
Eat to fuel my body well, maintain a lean-ish composition, but not so strict that I cannot enjoy some alcohol or treat occasionally.
Sarah’s Nutrition
I’d say my nutrition is most similar to the paleo/ancestral protocol. Lots of veggies, eggs, healthy fats, some fruit and enough protein. Not a crazy amount of carbs. A little dairy. Grains like rice and quinoa every once in a while. I avoid empty carbs like bread, cereal, chips.
I eat when hunger ensues naturally. Hunger varies depending on activity level, so I try to follow my body’s signals and eat accordingly. Typically eat breakfast an hour or so after waking up, lunch, and dinner. Perhaps a snack, if necessary.
Eggs and avocado for breakfast, maybe with a small bowl of fruit. Lunch is usually a big salad with protein or leftovers from dinner the night before. Dinner is pretty simple: an animal protein, a giant salad and some veggies.
How much do I usually eat? Enough!
Sarah’s Favorite Foods
Eggs. Brisket. Wine. Instant pot soups and stews. Here’s one to try!
Sarah’s Kryptonite
Donuts and sour gummy candies. Sour straw bites are my favorite. It’s a problem! Limit myself to special occasions or weekends. I know they do not align with my goals and I feel better without them.
Sarah’s Hydration and Sleep
Definitely not enough water! I have a really hard time remembering to drink enough. I typically sleep from 10pm-7am. Like a rock.
How Sarah Thinks About Food, Health, and Training
I can quickly see improvements in my body composition and workout performance when I limit sugar, alcohol and garbage snacks. Thus, it reaffirms that nutrition plays a large role in my overall health.
Sarah’s Newer Goals
I’ve in to some cravings, but not all of them 😉 I also know that what I am eating doesn’t have a huge impact on my body composition, I am going to gain weight regardless!
Sarah’s Pregnancy Nutrition
Similarly to when I am not pregnant, I try to eat a lot of veggies (which can be a challenge at times) and enough protein. However, I eat a lot more carbs. So you’ll find cereal, bagels and bread in our kitchen, where typically those things aren’t around. I also want to make sure I include food groups like legumes and dairy, for a variety of nutrients and exposure.
Obviously I’m avoiding alcohol… and not as much caffeine :/
When I am hungry. Which feels often right now…lots of small snacks. Always carrying Larabars or Epic bars with me. When I am hungry at 10pm, I’ll eat some cereal.
Usually eggs and toast/cereal for breakfast. Mid-morning snack on the go. Soup or sandwich for lunch. Afternoon snack is usually an apple. Dinner is a palm size amount of protein, plus a couple bites more. Big salad. Veggies. Snack before bed if I am hungry.
Sarah’s Favorite Pregnancy Foods
Honey Nut Cheerios. Cheese and pickle sandwiches.
Still not enough water. If anyone has any ideas on how I can improve this, please share them with me! Sleep is 10pm-7am, but I wake up to use the bathroom sometime around 2-4am and it can be hard for me to fall back asleep.
Sarah’s Thoughts on Food and Pregnancy and Training
Well, I learned from my first pregnancy that I’m going to accumulate a lot of body fat during this time, which is healthy and normal, so being super strict with my diet isn’t for me. I want to eat a variety of whole foods to support a growing fetus, yet also enjoy a relaxed perspective on nutrition.
I have many years ahead of me to be cognizant of body composition and athletic performance!
SEE MORE:
– Tony and Ryan aka “Moonboots”
– Nathan and Kelsi
– Ron and Miles
– Scott and Dave
bench press 5-5-5-5-5, then
21-15-9 reps for time:
dumbbell hang squat clean, 2×50/35/20lbs
strict pullups
deficit pushups
Share time to whiteboard! Post-workout should be a chest stretch against a wall for 1:00/side.
READ: 10 Nutrition Myths That Need to Die – BarBend
WATCH:
Please join us for a fundraiser screening and discussion of the documentary Why Not Home? We will carry on the generosity of this holiday season on January 15 to raise money for Open Arms Perinatal Services. Open Arms is the only non-profit providing doula services specifically for low-income women in Washington State.
After the film, join us for a discussion panel with local health care practitioners, hosted by Midwife Seattle. Discussion will be from 4pm-5pm. Light refreshments will be provided after the film.
About the film:
With the normalizing of hospital birth, the notion of home birth carries a certain stigma and evokes fear and judgment from many. Why not Home? reveals not only the scientific data about safety and interventions in birth, but also the beauty and value of this rite of passage. The documentary tells the stories of doctors, nurses, and midwives who have attended hundreds of hospital births, yet chose to have their children at home. This personal and intimate look at birth at home and in the hospital has the potential to influence people and policy in a way previously unseen.
Beyond the personal stories, Why Not Home? is a critical and thoroughly researched look at how we are providing maternity care in the US and the choices we are giving women and families about that care. Maternal mortality rates are rising in the US at a time when they are falling in every other industrialized country. Why Not Home? challenges viewers to move beyond the polarization and judgement that has plagued this issue for decades and instead embrace a more integrated and collaborative model for the future.
Why Not Home?
Sunday, January 15th, 2017
Film – 2pm | Discussion – 4pm
NW Film Forum – 1515 12th Ave, Seattle
Suggested donation: $15
Purchase tickets here!
CrossFit WOD for Volume Monday 1/9
bench press 5x5x70%, then
Fitness
complete:
75 power snatch, 20/15kg
100 push press, 20/15kg
150 front squats, 20/15kg
Performance
for time:
75 muscle snatch, 20/15kg
100 snatch push press, 20/15kg
150 OHS, 20/15kg
Kettlebell Strength & Conditioning
Ground force
Plank/windmills warmup
Snatch skill work
Single Arm Strength Day #3
7/7 (14 total) reps a minute for 11 minutes
Olympic Weightlifting WOD – Week 3:
Day 1 – back squat, slow snatch high pull + snatch, snatch push press
Day 2 – front squat, slow clean high pull + clean + jerk, push press
Day 3 – overhead squat, snatch + snatch balance, 2 cleans + 1 jerk
