Here is the first of a few postings in regards to nutrition, training and lifestyle for a few members at CFH. The goal isn’t to intimidate you nor to have you follow their plan as prescribed. However, we hope that you can use the plan as a resource as you begin making your own choices going forward.
*Dawn is already at her desired body fat %. In order to maintain this, her nutrition plan is highly dependent on protein and extra quality fats. Dawn’s plan supports her training volume of 6 days/week.
*By tweaking the fat intake (decreasing fat), this plan is good for someone who trains at a lower volume and whose goal is to lose weight.Dawn on training days: 7:30 – 2 whole eggs, 1 egg white, ½ cup pumpkin, spinach, coffee with 1 tbsp heavy cream, 1/3 avocado 10 am – paleo muffin (ingredients are eggs, banana, coconut oil and coconut flour, cocoa, walnuts) 12 – big salad with veggies, tuna, egg whites, ½ chicken breast, couple slices of pineapple or something like pork roast, squash soup, red pepper, apple 3 pm – apple with coconut butter, some shrimp or roast beef 4 pm workout – 6:30 – 7 pm – post WOD protein shake and banana 7:30 – ground pork and beef hash with onions, mushrooms, kale and sweet potato – rx bar or fruit Dawn on non-training days:
7:30 – 2 whole eggs, 1 egg white, mushrooms, spinach, coffee with 1 tbsp heavy cream, 1/3 avocado 10 am – paleo muffin (eggs, banana, coconut, cocoa, walnuts) 12 pm- flank steak, soup, big salad, fruit 5 pm – chicken tenders, broccoli, walnuts, apple 8 pm – protein shake, paleo crunch and/or dark chocolate *Post questions to comments on Facebook!
“Filthy Fifty” (25 minute cap)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (SUB GOOD MORNINGS)
50 Wall ball shots, 20 pound ball
50 Double unders
-Scale accordingly in order to finish in 20 minutes.
There are a bunch of way you can scale this workout:
-Lower Reps (30 per, 20 per, etc)
-Time cap on each movement: 2 minutes per movement (10 movements)
2 minutes per movement allotment. Accumulate 50 reps or as many reps as possible in the 2 mins.