All Levels: High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00 -then- 5-4-3-2-1 of: Clean & Jerk 185/120# Muscle-Ups For time.
Skills: Squat, push-up, Pullup/Ring row WOD: Run, squat/pushup/pullup, run
Fine-tuning your WLC Diet
If you've been following the diet at least reasonably well, you're seeing results. Depending on whether or not you've been measuring/weighing yourself, you have some idea of how it's going. We're hearing a lot of more intangible but more helpful evidence like " I feel great ", "my energy level is awesome", "my clothes are falling off", etc. If you are perfectly happy, stop reading, and continue on.
If you want to do a little fine tuning, here are some pointers. You're going to have to get more precise than you are right now, guaranteed.
1. I want to lose more weight. Drastically reduce or eliminate the following, depending on how much of them you have been eating- starchy carbs (sweet potatoes, winter squashes), fruits (especially dried) and nuts (including avocado and coconut). Increase sleep to 8-9 hours day in a pitch black room (get blackout curtains). Drink one gallon of water per day. Shift all your carbs to post-workout. Eat 1-1.5g of protein per pound of body weight per day.
2. I want to gain lean muscle mass. 10-20g of BCAA post workout. Shift 80-90% of your carbs to post workout, especially dense sources. Eat 1-1.5g of protein per pound of body weight per day. Eat 19-21 Calories per pound of body weight. Eat 20-40% of your daily calories as carbs.
3. I am tired all the time and/or I don't perform well in workouts. Eat more - especially a moderate amount of healthy fat in every meal. Drink more water - one gallon. Increase sleep to 8-9 hours day in a pitch black room (get blackout curtains). If you've eliminated - or nearly eliminated -carbs, knock it off. That doesn't work for everyone.
4. I am hungry all the time. Eat more fat - at every meal. Eat more protein. Eat lots of fibrous vegetables, they slow down digestion. Eat more often. Sleep more -8-9 hours in a pitch-black room. Take the time to figure out if your hunger is real or perceived. Are you hungry AND bored? Are you hungry AND upset? Like Liz Lemon, are you going to go to talk to some food about your problems? Are you hungry AND anxious?
5. I am never hungry. Work out more. Be more active. Get in the habit of eating breakfast immediately on waking.
That should help with all the common issues. If you really want to get precise and guarantee optimal results, schedule a nutritional consult with your coach. Call or email to get it started. We have lots of experience and lots of results under our belts.
Because you are either busy or lazy, and slow cooker recipes suit each option, here's a super easy one. It's literally a set-it-and-forget-it recipe that I have eaten many times:
Here’s what to gather to make enough tasty meat to feed 4-6 hungry adults:
- 6 pounds of bone-in English-style grass-fed short ribs
- Kosher Salt
- Freshly Ground Pepper
- 1 medium pear or Asian pear, peeled, cored, and chopped coarsely
- 1/2 cup coconut aminos
- 6 garlic cloves, peeled and roughly chopped
- 3 scallions, roughly chopped
- 1 hunk of ginger, about the size of your thumb, cut into two pieces
- 2 teaspoons of Red Boat fish sauce
- 1 tablespoon coconut vinegar
- 1 cup organic chicken broth
- Small handful of roughly chopped fresh cilantro
Here’s how top make it:
Preheat your broiler with the rack 6 inches from the heating element. Season the ribs liberally with salt and pepper.
and lay the ribs, bone-side up on a foil-lined baking sheet.
Whenever I season raw meat, I set aside a small ramekin with salt and ground pepper that I use only for the raw stuff. Cross contamination can lead to some bad crap. Literally. Broil the ribs for 5 minutes and then flip them over and broil for another 5 minutes. Stack the ribs in a single layer in the slow cooker. I lay them on their side to cram them all in the pot. Toss the pear, coconut aminos, garlic, scallions, ginger, fish sauce, and vinegar in a blender and puree until smooth. Pour the sauce evenly over the ribs and add the chicken broth to the pot. Cover with the lid, set the slow cooker on low, and let the ribs stew for 9-11 hours. When it’s time to serve the ribs, remove the meat from the slow cooker and place them on a serving platter.
Let the braising liquid settle for 5 minutes and then ladle off the fat if you wish. Adjust the seasoning with salt and pepper, and pour a cup of sauce over the ribs.
Sprinkle on the chopped cilantro and serve the remaining sauce on the side.
Mobility WOD Episode 47- One of my All-Time Favorites: