How clean are you??

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How has your nutrition been this week? Are you getting the results that you would like to get? Stronger, leaner and faster recovery time after workouts? Do you know the importance of the post workout meal? Have you had more than one cheat meal so far this week? Remember its ok to have a cheat MEAL...cheat DAYS can turn into a 5,000 calorie feast that will derail you!

Diet is 80% of the battle:

If your diet is well balanced you will not only feel better you will perform better, and recover faster. Many of us have taken on the idea of CLEAN EATING.  Remember the basic guideline to follow when making food choices: eat real, whole foods, shop at local Farmers Markets and vegetable stands. Avoid buying or eating foods that are prepackaged or processed.  Keep intake to levels that will support exercise, but not body fat.  Clean eating is based on the idea that the best way to eat is to abundantly enjoy whole foods -- that is, foods as close to their natural state as you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats.  So, in evaluating your nutrition, how clean are YOU? What are you doing to move in that direction? I would love to read your comments below!
“There is never an absolute answer to everything, except of course that you have to do your squats.”
Mark Rippetoe



1. WARM UP!
Burpees - max reps in 2 minutes

Sharon is smiling because she is doing 150 pushups TODAY!

For time: 150 Push Ups(women) 200 (Men) – BOOTCAMP style (hand release on each rep)

2. "Make it a Double" 3 rotations!!!!

Complete As Many Reps as Possible of:
2 minutes Wall Balls - go for the heavy balls today, no wimping!!
2 Minutes KB Swings (53, 35)
2 Minutes Box Jumps (24, 20)
2 Minutes tuck jumps
1. Clean and press - Ladder

Every 30 sec complete 1 clean and press for 8 minutes.
Start at 40% of 1RM and add plates every 30 seconds...
After the 8th minute, Immediately start...

2. Front Squats - On The Minute

Every 30 sec complete 3 Front Squats for 8 minutes.
Start with the same weight that you ended the Snatch Ladder with. Do not increase weight each round.
After the 8th minute, You have one minute to strip your bar and begin...

3. Lunges For time.
Complete 100 Reverse Lunges for time, 45# bar.
With the bar in the back rack position step back with one leg so the knee kisses the ground. Return to a standing position, and that is one rep - continue to 100 reps as fast as possible.

CORE IF TIME!!!

HAPPY BIRTHDAY JESSIE MARIE!
she's working out on her 3oth birthday...that's dedication!
love you baby!

“Rest when you’re done!”