for max total reps:
5:00 of lunges
4:00 of situps
3:00 of rocket launchers
2:00 of hand-release pushups
1:00 of burpees
The goal of this workout is to give you freedom in how your working sets are built. You obviously won’t go unbroken for the entirety of each time period, but can you use sets in either reps (10 or so at a time) or time (tabata?) to manage your workload?
Scaling Up? Add weight to everything- you can goblet/rack/farmers/overhead the lunge with a weight, you can do overhead situps, goblet Rocket Launchers (ew), weighted hand-release pushups, and pogo (over your weight) burpees.
Complete 7 unbroken sets of the following:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
These five movements complete one rep of the “Bear Complex”. Repeat this complete seven times/reps in a row without setting the barbell down on the ground. Repeat for five total cycles, increasing the weight and resting as needed between each round to complete the workout. (Check this 200lbs effort from 2011!)
Score is the max weight used for your fifth unbroken round.
Post-Holidays Party is TOMORROW from 6:15pm to 8:30pm at Rhein Haus on 12th! We’ll have a private bar and three bocce ball courts so study the rules and be prepared to be competitive as usual.
Scott doing some dumbbell step-ups
Scott’s Goals To have a healthy body and sustain muscle growth by eating the healthy diet humans were meant to eat while not supporting animal torture and environmental destruction.
Scott’s Food Choices All plant based foods! Eat more veggies! Avoiding all animal products, protein isolates, and I try to avoid things that come in wrappers and things that I can’t pronounce. Read the ingredient labels! I’m into any tasty food. Seriously, go explore new food, there’s so much good food. Always trying something new.
CHOCOLATE is the kryptonite! If it’s in the house I’ll eat it so I usually don’t buy it.
Normal daily calorie consumption is 2,300-2,800, gain phase is 3,000-3,500
Scott’s Daily Meals, Hydration, and Sleep Breakfast, morning snack, lunch, afternoon snack, 2nd afternoon snack, snack while coaching, dinner, post dinner snack.
Non-workout days are 60-80oz of water. Workout days are 100-120oz of water. I rarely drink anything that’s not water – don’t put that sugary shit in your body! Sleep is between 4-8 hrs depending on the lifeeeee.
Scott’s Take on Nutrition As they say, you are what you eat. Nutrition, in my honest opinion, is 60% of health and fitness. If you workout but eat like crap, you’ll look and feel like crap. If you don’t workout but eat well you’ll probably look and feel great. After going Vegan, I have more energy, gain more muscle, have lower recovery time, and just all around feel better. Additionally, after going Vegan it meant I stopped eating dead food and started eating mostly live foods. Dead food is terrible for our stomachs, not nutritionally dense, and reduces our gut flora while live foods are amazing for us, nutritionally dense, and replenish our gut flora. I poop great, you probably don’t
Which also means I have healthy gut flora and a healthy colon, something you’ve probably never even thought about.
Dave snatching 100lbs dumbbells at a competition
Dave’s Goals Eat enough to maintain performance based goals by eating quality, nutrient-dense, ethically-treated foods.
Dave’s Usual Meal Choices At 4:30am I have a big breakfast 4 eggs, almond/jelly sandwich, fruit. Lunch is anywhere between 11am and 1pm where I might have leftover smorgasbord plus greens. Around 6:30pm will be a nice dinner of protein (chicken, pork, fish), grain (rice, quinoa), veggies (potato, squash, broccoli, kale, salad greens). I avoid processed junk foods, fast foods, prepackaged meals. Plus snacks, chocolate.
My favorite night is Taco night!
Dave’s Hydration Try to drink 1 gallon, usually 3qts
Dave’s Sleep 6 hours on work days, 8 hours weekends.
Dave’s Kryptonite and How to Deal With It Tim’s Cascade potato chips! First off, don’t buy them, but also stop stressing about it. You are not getting fat if you slip, in fact it’s good for the brain and stress levels to enjoy something you shouldn’t. Sometimes.
Dave’s Thoughts on Nutrition, Health, and Training I look at training first. I need to eat to train. If my body and mind are telling me I’m hungry and wanting and that hamburger/lasagna/extra slice of cheese/extra round, I do it with little concern for my health.
However I think the potential health benefits of being positive about yourself and your body image, looking at food as an enjoyable experience and being okay at a sub-maximal body/weight can’t be ignored. I think happiness overall is primary. Instead of some arbitrary body composition of what health or beauty is, or our societal pressures of what you should look like, just be you.
Train and feed the beast when it’s hungry with ideally sustainable, nutrient dense ethically sourced foods.
4 rounds for time: 10 deadlifts, 110/70kg 10 box jumps, 32/24/20″ 400m run (or 100 double unders)
Share time to whiteboard! Post workout is 20 Scorpions any which way then foam roll the lower back, glutes, and calfs. Spend a minute on the bike to flush out metabolic waste in the posterior after.
Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.
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The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly.
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Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.
Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”
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Some of the functions of the body that vitamin D helps with include:
– Immune system, which helps you to fight infection
– Muscle function
– Cardiovascular function, for a healthy heart and circulation
– Respiratory system –for healthy lungs and airways
– Brain development
– Anti-cancer effects
As Washingtonians we get plenty of clouds, but not as much sun as we’d like. It has been recommended that healthy adults take 2000 IU of Vitamin D daily– most supplements contain that in a single pill. They suggest taking more if you don’t get as much sun. I do!
https://www.foundationcrossfit.com/wp-content/uploads/2017/08/20117116_1413451952066896_2140276285285122318_o.jpg10011500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-06-25 20:36:102018-06-27 22:09:44VitD, ISAGRACE, and Paleo Mayo
Remember: the goal is to lockout the skeleton so the loading sits on STRUCTURE, not on a specific joint or area, which is what happens when you don’t lockout everything completely.
https://www.foundationcrossfit.com/wp-content/uploads/2018/06/FCF2018-Early-January-6.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-06-12 20:20:592018-06-12 22:21:08Push Presses and Power Cleans
https://www.foundationcrossfit.com/wp-content/uploads/2018/06/FCF-201310-2-2.jpg6671000Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-06-04 20:10:042018-06-06 12:51:23More rings, more back squats, more tabata!
