Monday, March 9th 2015

large

habit 2

protein

Eat protein dense foods with EACH meal

This is somewhat controversial. Some experts will have you believe that additional

protein is somehow harmful or unnecessary. However, the research is pretty clear: in

healthy individuals, a higher-protein diet is completely safe. And not only is it safe, it

may actually be important for achieving the best health, body composition and

performance. The truth is,it’s hard to achieve all three of these with a suboptimal protein

intake.

Here is what I recommend:

A portion size of protein is visually about the size of the palm of your hand, between 20

and 30g. Women should get one portion of protein per meal (20-30g), and men should

get two portions per meal (40-60g)

By following this advice, you will ensure adequate intake of protein and also stimulate

your metabolism, improve your muscle mass, recovery, and reduce your body fat.

Coach B

WOD

For time:

In Reps of 30-20-10,

Wall Ball 20/14#
Sumo Deadlift High-pull 95/65#
200 meter Run
Box Jumps 24/20”
Push Press 75/55#
200 meter Run

RX
Clay 1815
JLord 2550
Terra 1738
Amanda 1756
Belinda 2105
Courtney 2635
Meegan 2439
Brink 1840
Jeremy 1913
Jeff 2355
Brooke 2552
Gary 2341
Leslie 2402
Chris 2519
Stark 2254
Carolann 2638
Garrett 2403
John S 2410
Marie 2652
Sherry 3003
Toph 2110
Mark 2007
DeEtte 2846
Curt 1732
Gregg 2522
Carrie 26:04
Dumas 21:08
ScottE 24:57
Brett 22:40
Andrew 18:16
Joe 23:15
Tim 17:25
Tim 17:25
Sean 24:36
PDiddy 23:12 *** MYZone 803 calories
BillF 17:24
Manuel 26:16
KyleG 18:52
Jason 20:43
DP 23:35 ***MYZone 893 calories
Marion 16:34
Anthony 26:06
Matt 25:58

MOD
Alicia 2745
Rick 2718
Andrea 2508
April 2510
Justin 2500
Chandra 2414
Barks 2751 ** MYZone 930 calories
Michele 2837
Chad 3023 welcome!!
Joni 2635
Craig 2503 welcome!!
Sarah 30:00+Run welcome!!
Nicholl 2337
Mich A 2542
Karen 2518
Trina 2556
Crusher 2354
Ray 2335
Kelly 2735
Ginger 2545
Hollywood 2805
HMroz 2634
Scotty P 2718
BB 2230
Steve 2607
T Race 2443
Lyndy 2809
Christine 2759
Trent 2722
Bryce 20:30
BRian 20:35
KK 21:00
Scott
Erin 23:24
JenP 21:55
Aimee 25:19
LizF 27:19
Steve 21:23
Adam 26:32
Melissa 27:05
Josh 25:24
LIndsey 25:51
Aaron 23:26
Judy 23:26
Natalieigh 28:15
Pete 26:52
Brian 26:39
Tom 25:53
Alex 26:53
Ray 29:46
Curtis 29:59
Travis 21:30
Ally 25:35
Ryan 27:53
Jeff 23:33

 

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