Workout of the Day:
Five rounds for max reps of:
45 seconds of Deadlift (approx. 1.5 x Bodyweight)
15 seconds of Rest
45 seconds of Bench Press (approx. Bodyweight)
15 seconds of Rest
45 seconds of Power Clean (approx. .75 x Bodyweight)
15 seconds of Rest
(Seven or eight stations will be set up with varying weights for all skill/strength levels.)
What you put in your mouth is as or more important than what you put into your workouts.
Let’s Talk About Food!
Written by C.J. Martin
We’re now two weeks into the Invictus Look Good, Feel Good, Play Good Challenge. Most have been dedicated and consistent with their workouts, but is everyone eating well? Are you even sure that you know what “eating well” looks like?
This Saturday, February 13 from 3:00 to 5:00 p.m. Invictus coaches Calvin Sun, George Economou and I will be presenting about the essentials of good nutrition. Whether your goal is weight loss or performance based, we will provide a quality overview of how to set up and tweak your diet for optimal performance. Topics covered will include:
THE BASICS OF GOOD NUTRITION
Macronutrients – Proteins, carbohydrates, and fats
-What are they?
-What role do they play?
Macronutrient balance? Ratios?
-Food Quality and Food Quantity
ESSENTIALS OF FAT LOSS NUTRITION
Calories in, calories out?
Insulin
-Insulinogenic foods
-The role of Insulin in the human body
-The impact of Insulin on fat loss
Metabolism
-What is metabolism?
-Nutrient timing to increase metabolic rate
-The thermic effect of food
IMPLEMENTATION AND MEAL PLANNING
Grocery shopping
-Proteins, carbohydrates, and fats
-Good choices and bad choices
Planning a successful week
Building a balanced meal
This seminar is FREE to Look Good, Feel Good, Play Good Challenge members who signed up for the coaching package. All others wishing to attend will be asked to contribute $10. Please let us know that you intend to participate so we can plan to have enough seating – just email info@crossfitinvictus.com.
And don’t forget, Master Chef Michele Vieux’s cooking demonstration is next Saturday, February 20. Make sure you sign up!
