Workout and blog of the day

KNOWLEDGE BLOG

  • Knowledge Blog

    NUTRITION – K.I.S.S

    There’s always a new expert in the field of nutrition, new books, new approaches, and lots of new information. If you are someone who’s looking to optimise health and fitness, nutrition is the foundation of your efforts, but how do you decipher all of that information?

    The reality is that there’s nothing new to all the (good) nutrition information. We’ve known most of it for decades. And when you dig in to all the information out there you’ll see that almost everyone who knows a bit about the topic agrees on the most important facts. Your nutrition is almost sorted when you have these factors down.

    • Eat well raised sources of animal protein. Even if you are training intensely on most days of the week, you don’t need to consume massive quantities to get your daily protein needs in.
    • Eat vegetables everyday.
    • Get your fats from animal sources, olives, nuts and their oils, egg yolks (why would you waste the best tasting part of the egg?), and avocado.
    • Avoid refined and processed carbohydrates (and other man made products).
    • Having a knowledgeable coach is a well placed investment

    Keep it simple by getting your ABCs locked down and don’t focus on anything else until you do.

  • WOD Blog | Workout of the day

    TUESDAY 12-09-2017

    HAPPY BIRTHDAY TO HENRI LUUS AND MELINIZE FUHRI!

    LEVEL 1

    A. STRENGTH

    Establish a 1RM deadlift
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    AMRAP 7:
    5 box jumps, 24/20″
    3 power cleans, 50/35

    LEVEL 2

    A. STRENGTH

    Establish a 1RM deadlift
    3RM if you’ve been training here 3-6 months

    B. CONDITIONING

    AMRAP 7:
    5 box jumps, 30/24″
    3 power cleans, 85/65

    G.I. JOZI

    6 ROUNDS FOR MAX REPS – 1 min p/station

    Ski Erg – calories
    Box Jumps
    Backwards Lunges
    Plank Hold
    Air Bike (cal)
    Rest