Wednesday - WOD 18 - Performance

Discussion:
Simplicity in eating
1. Know what is going in and going out

• Even if it is just for a few weeks, understand how many calories are going in versus how many calories you are burning
• Use a Fitness calculator to figure out your basic macros (http://www.eattoperform.com/eat-to-perform-calculator/)
• Get a fitness Band (fitbit, Garmin, etc) or use a simple free app for your Smart phone (myfitness pal)
• Either restrict some calories (cut down by a simple 200) or increase the work output (add in an extra Row or run each day)
• Bottom line is to create a deficit

2. Preparation is key

• You will stay on track easier if you do a weekly or 2-3 day meal prep.
• The easiest way to start is to cook your lean Protein food sources all at once. Then you can just choose a healthy Carb and add the meat right in (protein at each meal and snack)
• Turkey and chicken
• Fish and seafood
• lean red meat
• egg whites  (whole or liquid)
• Have plenty of GOOD Carbs on hand so that you won't reach for the bad stuff.
• Fibrous vegies (the greener and leafier the better)
• Sweet Potatoes (all varieties) and the occasional red potato
• Fruit (centered around workout time)
• Keep good fats on hand
• avocados, nuts and nut butters, fish oil

3. Put it all together and keep it simple

• get a few cook books, take time to check out websites, ask your friends, use social media
• Be a Stingy eater. Don't be afraid to say no to friends, family, waiters
• don't drink your calories with the exception of 1 workout recovery shake
• give yourself 1 day to cheat (like the 4 hour body low carb diet)
• Carbs are needed, but should be centered around your workout. Night time carbs should be limited.

Endurance:

50 Meter Repeats

Every 30 seconds

for 5 Minutes

WOD:

EMOM for 8 mins

4 Chest to Bar pullups

5 HR pushups

6 Situps

3 min break

EMOM for 8 Mins

4 Sumo Pops

6 Lunges

8 KB swings

OT:

3x10 GHD situps

3x10 Single Leg RDLs 35/20 dumbbells