Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have Group, Strength, and UGS WODs that you can do or you can choose to do a WOD that you missed this week.
Deadlift
– 3 x 10 Reps
– 3 x 5 Reps
– 3 x 3 Reps
Deadlift
– 1 Rep Max
Pullup
– 4 x Max Reps
Snatch Pulls
– 5 x 3 Reps
Snatch High Pulls
– 5 x 1 Reps
Hanging L Raises
– 5 x 10 Reps
Five Rounds
– 5 Goblet Squats
– 10 Lunges
– 15 Double Unders
Press
– 1 Rep Max
Squat
– 15 Back Squats
– 5 Front Squats
– 12 Back Squats
– 4 Front Squats
– 9 Back Squats
– 3 Front Squats
– 6 Back Squats
– 2 Front Squats
– 3 Back Squats
– 1 Front Squats
Weighted Step Ups
– 5 x 5 Reps
Weighted Situps
– 5 x 5 Reps
AMRAP – 20 Minutes
– 5 Clean & Press
– 10 Squat Thrusts
To avoid eating out or grabbing food to go, you will need to prepare meals ahead of time. This includes deciding what meals you are going to prepare for the week and shopping for the food. It may also include cooking casseroles or meals and possibly washing and cutting up veggies ahead of time. If this is not what you usually do, it may take some time for you to get into a routine and know what food to buy and how much food you will need for the week.
On Sundays, David and Jennie spend a few hours cooking and preparing meals for the week. See the fully-loaded fridge above? This Sunday it contained washed and cut veggies and fruit and an egg breakfast casserole (pictured below). By the end of the week, the fridge will be nearly empty. David eats A LOT!
41Fitness is on our second week of our 100-day nutrition challenge. This week you should be striving to eat two Paleo meals each day. Here are some of David and Jennie’s meals from the past two weeks. Recipes are not included because Jennie created most of these on her own. If you are interested in any recipes, ask Jennie to tell you what ingredients she used and how she made them.
Please continue adding any Paleo-friendly recipes that you recommend to our Paleo Recipes and Resources post. Bon Appetit!
4 Rounds
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds
2a. 6 KB Snatch & Press
2b. 10 BB Rows
4 Rounds
3a. Max Tarzan Pullups
3b. Max Ring Pushups
100 Sledge Strikes
Four Rounds
– Pushups (1 Minute)
– Supermans (1 Minute)
– Situps (1 Minute)
– Planks (1 Minute)
– Rest (1 Minute)
Pullup
– 1 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Clean Pull
– 5 x 3 Reps
Clean High Pull
– 5 x 1 Reps