WEEK OF 190513-190519

MONDAY 190513

STRENGTH:  Pause Back squat. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 7.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

ARMAP 8 minutes:

20 Russian KB swings @ 32/24 kg or RPE 8

200 ft. Zercher sand bag carry @ RPE 6

10 minute time cap!

_____________________________________________________________________________________

TUESDAY 190514

STRENGTH: Pause Bench Press. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 7.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

3 Rounds For Time:

50 Double unders @ G4

400 meter run @ G3

12 minute time cap!

_____________________________________________________________________________________

WEDNESDAY 190515

INTENT:  Today’s teaching focus will be centered around understanding the importance of maintaining the dip position as it relates to heavier deadlifts.  Athletes will build to a working weight before today’s metcon!

METCON

For Time:

9 - 7 - 5

Deadlift @ RPE 8

Pause matador dips **

10 minute time cap!

**DIPS: Athletes may perform bar muscle ups in place of dips for today’s metcon if their coach agrees. 

_____________________________________________________________________________________

THURSDAY 190516

STRENGTH:  Overhead squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets.

METCON:

For Time:

50 Alternating DB snatch @ 50/35# or RPE 6

50 Burpees

50 Wall balls @ 20/14#

12 minute time cap!

_____________________________________________________________________________________

FRIDAY 190517

METCON:

EMOM 12 minutes:

EVEN: 3 Push jerks @ RPE 8 **

ODD: :40 Max pause banded strict pull ups **

**PUSH JERKS: Athletes will spend 20 minutes working on push jerk technique before today’s metcon.  During that time athletes will find the weight that correlates to their RPE 8.

**PULL UPS: Athletes should choose a band that will allow them to accumulate a high volume (~8-12 reps) each set.  Inverse rows or ring rows should be used for athletes who are building capacity in their pull ups.

12 minute time cap!!

___________________________________________________________________________________

SATURDAY 190518

“Know your Shift: Sprint Edition”

INTENT: The focus of today’s metcon is designed to teach mechanical control at high intensity,  simply put: nasal breathing while sprinting.  Athletes should work at the edge of their capacity for each gear.  Gear 3 will govern the output of the intensity on the bike, and gear 4 will allow athletes to push on the run.  During the 5 minute rest period, athletes should focus on long controlled exhales.

2 Rounds For Effort:

30 Calorie Assault bike @ G3 **

800 meter sprint @ G4

Rest 5 minutes between rounds

30 minute time cap!

**ASSAULT BIKE: Athletes may work for 2 minutes to accumulate max calories if today’s volume is too high!

___________________________________________________________________________________

SUNDAY 190519

METCON:

“Gas Pedal Jamboree 2019”

Every 3 minutes for 15 minutes:

6 Box jump overs @ 24/20”

6 UB Full cleans @ 145/105# or RPE 5 **

6 Toes to bar

**CLEANS:  Athletes should choose a weight that will allow them to perform most, IF NOT ALL sets unbroken.  If 145/105# is outside of the RPE 5, athletes should stick to the RPE directive.

STRENGTH:  DB Walking Lunges. 3 x 16 (8 per) @ RPE 7
Athletes will have 15 minutes to complete 3 sets of 16 reps (8 per leg) of DB walking lunges at an RPE 7 or a 5# INCREASE from last week.  The goal is control and standing through the front leg!


WEEK OF 190506-190512

MONDAY 190506

STRENGTH:  Pause Bench Press. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 6.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

5 x 500 meter row @ Gear 3 **

REST 1:1 

30 minute time cap!

_____________________________________________________________________________________

TUESDAY 190507

STRENGTH:  Pause Back squat. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 6.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

3 Rounds For Effort:

200 ft. shuttle sprint

5 Sandbag cleans @ RPE 7

10 Strict Push ups**

Rest 2 minutes between rounds 

17 minute time cap!

_____________________________________________________________________________________

WEDNESDAY 190508

METCON:

On a running 12 minute clock:

30 Double unders

2 Hang snatch @ ascending **

**Athletes will begin each round by completing 30 Double unders.  Each athlete must begin at a specific starting weight of their choosing. Athletes can only make 5 to 10# increases throughout the workout.  They may have another athlete help change weights.

STARTING WEIGHTS MEN:

45# - 65# - 95# - 115# - 135# - 155# - 175#

STARTING WEIGHTS WOMEN:

35# - 45# - 55# - 65# - 75# - 85# - 95#

_________________________________________________________

THURSDAY 190509

METCON:

AMRAP 14 minutes:

18/15 Calories **

35 Wall balls @ 20/14#

24 Alternating DB snatches @ RPE 7 **

**CALORIES: Athletes May choose to between a ski erg, rower, or assault bike for today’s workout.  THEY MAY NOT SWITCH!!

**DB SNATCH: Athletes should choose a weight that is challenging, but will allow for consistent form and technique.

_____________________________________________________________________________________

FRIDAY 190510

STRENGTH:  Overhead squat. 4 x 5 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 6.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets.


METCON:

3 Rounds For Quality:

24 DB box step overs @ RPE 6

12 Banded strict pull ups

12 minute time cap!!

_____________________________________________________________________________________

SATURDAY 190511

PARTNER WORKOUT!!

Athletes will work in teams of 2 and split the total work evenly.  All work must be done in unbroken sets of 10.  Athletes will alternate back and forth 10 reps at a time.  Teams of 3 are permitted, however the total work volume increase to 450 reps for each movement!

For Time:

300 Air squats

300 Russian KB swings @ RPE 6

30 minute time cap!

_____________________________________________________________________________________

SUNDAY 190512

STRENGTH:  DB Walking Lunges. 3 x 12 (6 per) @ RPE 6

Athletes will have 15 minutes to complete 3 sets of 12 reps of DB walking lunges at an RPE 6.  The goal is control and standing through the front leg!

METCON:

Every 4 minutes For 16 minutes:

15 DB Thrusters @ RPE 6

45 Double unders

5 Pause inverse rows **

**Athletes may perform 5 BAR MUSCLE UPS instead of inverse row

WEEK OF 190429-190505 - DELOAD

MONDAY 190429

STRENGTH:  Back squat. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a deload week so athletes should focus on moving well above all else.  NO TEMPO THIS WEEK!

METCON:

3 Rounds For Effort:

:60 Max calorie assault bike

200 ft. Farmer’s carry @ RPE 8

21 Wall balls @ 20/14#

Rest 2-3 minutes between rounds

20 minute time cap!

_____________________________________________________________________________________

TUESDAY 190430

METCON: 

6 Rounds For Quality:

5 Power cleans @ RPE 7-8 **

7 Strict dips @ challenging **

REST :90 to 2 MINUTES BETWEEN ROUNDS

POWER CLEANS: Athletes should choose a weight that will challenge them technically but not be impossible.  The goal today is 30 reps with perfect form.

STRICT DIPS: Athletes May add weight, pause, tempo or any combination to increase difficulty.  They should only perform 7 reps, however the intensity of these 7 reps should be ~RPE 7.

_____________________________________________________________________________________

WEDNESDAY 190501

“TECHNICAL CINDY” 

AMRAP 20 minutes:

5 Pull ups **

10 Push ups **

15 Squats **

**INTENT: Athletes should prioritize movement quality above volume.  We encourage athletes to discuss with their coaches any and all modifications to the workout volume that may be needed.  

PUSH UPS: Position is key, so Athletes should use a yoga block on elevate the push ups to help ensure technique and form are maintained. Rep counts should also be scaled to ensure quality.

PULL UPS: Bands are highly encouraged.  Although the rep count seems small, this adds up over time!

AIR SQUATS: Athletes should focus on maintaining an upright torso and full lockout.  If plates under the heels need to be used to help build capacity, athletes should use these from the start!

_________________________________________________________

THURSDAY 190502

STRENGTH:  Overhead squat. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a deload week so athletes should focus on moving well above all else.

METCON:

EMOM 12 minutes:

EVEN: 15 Russian KB swings @ RPE 7

ODD:  :30 Box tuck hold @ BW **

**Athletes should discuss with their coach about how to modify for the appropriate stimulus.

_____________________________________________________________________________________

FRIDAY 190503

STRENGTH:  Bench Press. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a reload week so athletes should focus on moving well above all else.  NO TEMPO THIS WEEK!

METCON:

Every 3 minutes for 18 minutes:

1:00 Max effort assault bike @ G3

2:00 Recovery @ G4 

_____________________________________________________________________________________

SATURDAY 190504

METCON:

2 Rounds For Time:

18/15 Calorie ski

6 Box jump overs @ 24/20”

400 meter sprint

REST UNTIL RECOVERED

_____________________________________________________________________________________

SUNDAY 190505

METCON:

AMRAP 12 minutes:

12 DB Front squats @ RPE 6 **

55 Double unders

12 Slam balls @ 50/30#

55 Double unders 

**Athletes may use double KB’s as well if they prefer.

Is the Wellness Challenge for You?

You have been hit with reminders in class, via email from your coaches and blogs full of content from me. These next 12 weeks are going to be eye opening for YOU and an absolute blast for me from a teaching perspective. It's not often that I get to teach large groups of adults (we are adults right) and most important, athletes, the importance of nutrition and wellness.

For those of you who still reside on the fence and wonder if this is for you, well I'll give you some fun facts as well as a push in the direction of signing up.

You may have a close friend or a partner at the gym who is embarking in this 12 week journey. A very easy persuasion to join if I may so myself.

You are inquisitive as to what exactly you can learn that you haven't read about in countless articles or internet posts. Nevermind the books or that one time you heard from your friend who lost 25 pounds on a carb cycling, ketogenic, Whole 30, Paleo and Fit tea plan!! I mean, they know it all right?!

Then there are some of you who may have it all figured out. You have the physique you want, you're RX'ing every workout in class and measure your food to a T. You my friend have it all dialed in.

I have news for you. You could use this challenge too. 

Here are the 3 types of people who should join this challenge and the people I work with on a daily basis. Think of this in a scaled, Intermediate and RX nutritional way. 

1. Scaled or level 1: You don't know where to begin, you jump from plan to plan and still are wondering if apples are a fruit or a carb? (They're a fruit with carbs). Compliance with a plan may be difficult and it leads to frustration and starting over after 21 days of "A failed program." You may not have found your sweet spot and that's just fine. A good portion of the population doesn't. Balancing work, the gym, your family, friends, hobbies or life as a whole are tough! We will guide you with day to day habits that you should focus on for these 12 weeks. Holding your hand in a way that is going to make you comfortable and accept these 12 weeks AND your life with wellness is indeed an ongoing process. Just remember, some one else in this group is just like you. That's why we are here!! We will ensure you have an awesome experience.

2. Intermediate or Level 2: I would venture to guess that a lot of you fall into this category? You're an athlete and you are quite compliant. You workout 3 to 5 days a week and are already following a program. While you are doing alright with this, those final 5 to 10 pounds aren't budging. Your clothes are inches away from fitting. Maybe you're on the cusp of RX'ing every workout but need to unlock that piece which may not be a phsyical one. Either that or you want a new wardrobe that makes you like the king or queen of the ball. Even if vanity isn't your goal (I'm looking at some of you) you still realize that there is an element missing and you are stuck in a plateau. That dreaded word, plateau: stagnant and a little perturbed. You my friends will have specific goals throughout this challenge and I for one look forward to hearing all about them! We will get you through this process and do our damnedest to nail down your struggles. There will be information for you that I hope will unlock a missing link to your nutrition and wellness. Now let's go have some fun with your peers!

3. RX or Level 3: You are walking around with a 6 pack, you know what oxidative stress is and you have a macro profile which you have been using for 2 years. Your on point with everything, you look ahead when you go to restaurants and now your ready to jump into competitions in hopes of going solo, performing well in the Open and challenging Mat Fraser or Tia Clair Toomey in 2021. You too need a new challenge. What can you possibly learn? I'm about to dig real deep here and ask you some questions. Are you obsessive about food? Are you starting to experience a bit of burnout from over-training or your food plan? Do you have a balance outside of the gym? Do you have a tendency to binge when you get stressed? These are seriously fucking (needed that for extra emphasis) difficult questions. Here are my thoughts if your on the fence. You'll be supplied more tools to your tool box. You'll be given a questionnaire at the beginning of week 1 which will give you something to shoot for. It's 100% confidential and we will work directly with you to give you healthier, more balanced ways to keep your stress under control and guide you towards the results you so rightfully deserve.

Again, these 12 weeks are about more than wellness and nutrition. It's about community, awareness, and togetherness. It's about learning something new and opening up other ways to go forward on your own personal journey when this is over. 

I'm 100% serious again when I say this: you have my full and undivided attention over these next 12 weeks. I plan on leading you each and every step of the way. You can ask me a question at any point in time. In the gym, via email, in the middle of "Fran", I honestly don't care. This is meant for YOU, the member. I want ALL of YOU to have one of the most memorable experience's that you can imagine. 

That's my goal for this challenge, to ensure that you all have fun, learn something and come out of the 12 weeks with a greater sense of wellness. This is for you Kingfield. The members that I have met in the community are incredible people and I have love for all of you. For those who I have not had the privilege of meeting, I look forward to your presence as well!

To sign-up just click here!

-Jesse Velasquez

Why meal plans might not work for YOU!

Every now and then, I will get asked if I can provide a meal plan for someone. They want to abide by a specific regimen and are likely to go all in on it. While that might be great in theory, think about the confusion that might cause when one healthy choice may be omitted. Example, someone wants to jump on board and try a Ketogenic plan. This person has an average build and is looking for something new to try. I will always ask "What has been successful for you in the past"? and of course "If I were to give you the guidelines, would they be easy to follow?"  Keto may not work for someone with an average build. It would work in the short term for an overweight person. Carbs bind to water, we retain 4 ounces of water for every carbohydrate we eat. Essentially, when we stop eating carbs, we lose water weight. It's science! Once an overweight person dropped 20 pounds of water weight, I'd slowly reintroduce carbs back in their plan UNLESS they enjoy and it's sustainable. If it isn't, we move on. (Note: I'm going to get on a high horse and advise that you DO NOT go Keto and participate in Crossfit activities. As athletes, we NEED carbs for fuel and it could be a detriment over time if you refrain of using them).

You should NOT have to suffer while being on a nutrition plan, it should be the contrary. You should enjoy what you are eating. After all, we eat to live and in some cases (which can get dangerous), we live to eat. So imagine the confusion if oranges aren't listed on a particular plan yet apples are?
There are small differences between the two. Oranges contain more magnesium, calcium, potassium and Vitamin A. If someone had a Vitamin A deficiency, a clinic or a registered dietitian would likely diagnose that. I'm pretty incapable of telling what deficiencies what you may have. I could point to symptoms you may have, but I would NEVER diagnose that. It's not my job.  Point being, they're both fruits and healthy for you. In the grand scheme of things, you should eat both of these without any guilt.

Back to meal plans themselves. Let's say you go on vacation. You're probably going to be miserable for a week if you eat bland salads, grilled chicken, fish, almonds and berries for every meal while you're in Italy. I'm sure you'd like some authentic pasta while you're there!? Yet you choose to be stay the course because you are on a meal plan that tells you avoid these foods. Hogwash kids!! You NEED flexibility in your meal plans. Food is meant to be enjoyed. If we get the general concepts of nutrition and how our performance works when eating specific foods, then we can incorporate foods that aren't necessarily the most vitamin friendly into our plans.
From personal experience, I'm not going to eat a whole pizza two hours before a workout. If I know that I have something big time coming up in my schedule, I go back to my daily regimen for a couple of days. When the big event is finished, it's time for a beer, pizza or something that carries less nutritional value. It's a simple as that! When I have my pizza (which I did Monday night), I enjoy it and then have my normal breakfast, lunch and dinner the next day. Win the long game. I'm not going to tell you "Avoid donuts". I encourage you to eat them if that's your jam. Just be mindful however of how you feel after and what your ultimate goal is in the long run. If you want abdominals... (ah this topic, I'll cover this in the 12 week seminar beginning April 28th 😊).

I will also say something else controversial: There is NO SUCH THING as a cheat meal! I subscribed to that notion for 16 years and drove myself bat shit crazy. Food is amazing, we all know this. However, just because you had a triple cheeseburger with fries shouldn't have you going off the deep end and running a 5K 30 minutes afterwards. Just don't, it's not the end of the World. You're given 21-30 meals to work with throughout your week. If you hit the 80% mark for the week, round of applause for you!

Develop a healthy relationship with food. That's what's most important at the end of the day. You should not be banging your head against a wall if you went off script from a plan. That's not what we as coaches preach. Consistent habits will ultimately win the long game, keep your organs and heart healthy yet also allow you to live a little.


We will be talking more about meal plans along with many other topics in our weekly seminars during our Wellness Challenge starting on April 28th! Here is the weekly seminar:

Week 1: Introduction and goal setting
Week 2: What are Macros?
Week 3: Tips on grocery shopping
Week 4: Cortisol - How to combat it?
Week 5: Sugar - What is it? What are the effects?
Week 6: Alcohol
Week 7: Vitamins, Minerals & Medications
Week 8: Eating for performance/aesthetics
Week 9: Supplements
Week 10: Let's talk about diet fads
Week 11: Gluten free - Vegan - How can we stay balanced here?

Week 12: Summary -Where do I go from here?

This is more than a nutrition challenge. We want to help you to understand nutrition and develop a healthy lifestyle that will last longer than 12 weeks. During the challenge, along with the weekly seminars, we will be doing mini challenges, and helping one another develop healthier lifestyle and eating habits. You will also be part of a private group on Facebook where participants could share ideas and encourage each other. By making small changes to your current lifestyle, you can make a big difference!

Everyone is welcome to join! Participants do not have to be members of Kingfield. So if you know someone who might be interested - sign them up as well!

To sign-up just click here!


-Jesse Velasquez



WEEK OF 190422-190428 - OVERLOAD

MONDAY 190422

For Time:

800 meter run **

35 Front squats @ 95/65# or RPE 5

35 Bar over burpees

800 meter run **

20 minute time cap!

**RUNNING: Athletes are encouraged to use Gear 3 on the 800 meter runs.

**FRONT SQUATS: Athletes may use a weight that is RPE 5 if they choose.  This weight may be heavier or lighter, but should still fit with the RPE 5 metric.

_____________________________________________________________________________________

TUESDAY 190423

STRENGTH:  Tempo Back squat. 4 x 5 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 8.  This is an overload week.  The goal for athletes is to increase weight 5 to 15# from the previous week.  Focus on confidence and position!

METCON: 

3 Rounds For Time:

20 Russian KB swings @ RPE 6

10 HSPU

10 minute time cap!

_____________________________________________________________________________________

WEDNESDAY 190424

ROWING!!

Athletes will work on rowing technique with each 500 meter interval.  The goal of today’s training is efficiency.  Prioritize your mechanics and your breathing above your intensity!

6 x 500 meters **

Rest 2 minutes between intervals

30 minute time cap!!

_________________________________________________________

THURSDAY 190425

STRENGTH: Tempo Bench Press. 4 x 5 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 8.  This is an overload week.  The goal for athletes is to increase weight 5 to 15# from the previous week.  Focus on confidence and position!

METCON:

From 0:00 to 10 minutes complete:

3 Rounds:

15 Slam balls @ 50/30#

35 Double unders

10 Pull ups **

At 10 minutes complete:

30 Box jump overs @ 24/20’

50 Wall balls @ 20/14#

30 Pause Strict push ups 

20 minute time cap!

**PULL UPS:  Athlete may use any style of pull ups they choose

_____________________________________________________________________________________

FRIDAY 190426

STRENGTH:  Overhead squat. 4 x 4 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 4 reps @ RPE 8.  This is an overload week.  The goal for athletes is to increase weight but still maintain a strong and stable position overhead!

METCON:

3 Rounds For Effort:

100 meter Farmer’s Carry @ RPE 7

20 Alternating single arm plank to wall press

5 Sandbag to shoulder @ RPE 6

REST :90 BETWEEN ROUNDS

15 minute time cap!

_____________________________________________________________________________________

SATURDAY 190427

PARTNER WORKOUT!!

Athletes will perform today’s with a partner.  Partners will both complete the required workload individually, however they are encouraged to push one another to increase the intensity!  All 400 meter runs must be completed together! 

“Banded Nicole”

5 Rounds For Time:

400 meter run

Max Banded strict pull ups 

25 minute time cap

_____________________________________________________________________________________

SUNDAY 190428

STRENGTH:  Rear foot elevated DB Split squat. 3 x 8 per @ +5# increase from last week

Athletes will work for 15 minutes completing 3 sets 8 reps per leg at a 5# increase from last week.  The emphasis should be on controlling the descent and driving the middle of the foot through the floor as the DB’s stay close the the down leg.  Athletes should be conservative this week with choosing weights so they can progress week to week appropriately!

METCON:

Every 2 minutes for 12 minutes:

200 ft. Shuttle sprint

5 Box jump to step down @ tall

Having drinks this weekend? Read this blog first!

Time to get nerdy and I apologize for the scientific lingo in advance. You all deserve to hear a little bit about alcohol and it's effects on your body. I get asked frequently about Alcohol: If I have a drink or 2 a night, what will that do to my body?

I have quite a few folks that say: My diet is fantastic, I do have an issue with beer on the weekend though. Why am I still having problems losing weight??

Sure, there are statistics that support the occasional drink is beneficial for your health and wellness. Light to moderate drinking seems to be good for the heart and circulatory system, it helps reduce your risk of cardiac arrest and clot-caused stroke by 25 to 40 percent. In the grand scheme, sure a drink every now and then won't harm you at all.

You should ask yourself however, "What are my long term intentions?" "Am I training for a competition?" "How bad do I REALLY want a six pack?" Also, did you know that alcohol is considered a macronutrient???

Ethanol is formed by the fermentation of plants that are dense sources of carbohydrate (e.g., barley, wheat, corn, fruit).  Ethanol is not an essential nutrient and is rich in energy, providing 7 calories per gram. Carbs and protein provide 4 calories per gram and fat provides 9 calories.

Alcohol is readily absorbed in the gastrointestinal (GI) tract, and the rate at which it’s absorbed is likely affected the most by the presence or absence of food in the stomach.  After ethanol is absorbed through the GI tract, it heads to the liver, which metabolizes more than 90% of it.  The ethanol that isn’t metabolized can enter the bloodstream without any issues. The liver prefers ethanol as a fuel so much that it will replace other substrates when available; in other words, it’ll use alcohol first. What else can alcohol alter??

  • Insulin resistance is a common side effect of alcoholism(your body doesn't process carbs the way they should), which results in a lack of glycogen formation (your carb fuel source) and energy store depletion.

  • Excessive lactic acid production is also prominent.(Your body doesn't recover from workouts optimally AND you have a tendency to be inflamed more oft than not.)

  • Alcohol can also impair amino acid intake and alter protein synthesis in the liver. It also diminishes many vitamins in your body , hence your body doesn't digest the nutrients it needs to be healthy. 

  • As your drinking levels continue to increase, testosterone levels drop from 6.8% with 4 drinks to 23% with 8 drinks. This drop, combined with a slowdown in protein synthesis, can cause havoc when trying to recover from a workout. Finally, with heavy drinking, the breakdown of alcohol can occur for up to 48 hours after your last drink. This means less glucose is reaching your brain and working muscles, making you both more tired and quicker to fatigue if you do exercise.

In short, an abundance of alcohol at one sitting shuts your ability to breakdown the food you eat any where from 12-48 hours, hence EVERYTHING you eat is stored as fat. It also increases your GABA, the neurotransmitter which acts as your body's biggest sleep aid. GABA is increased during your drinking episodes, which causes it later to have less when you are asleep, the common result? You wake up often and your body's circadian rhythm is disrupted.

Is there anything positive about drinking alcohol?? Not much, BUT it does provide relaxation for some and is also used as a social stalwart. "Liquid courage" does indeed exist! Alcohol raises your cerebral cortex and lowers your less critical thought processors in your brain.  Hence, it leaves you more emotional than normal. Why else would you tell your crush that you have feelings for them? (Hello liquid courage!)

Don't get me wrong, I will have an occasional beverage or 2. I enjoy the taste to be honest, but in the grand scheme of things: I also am aware what happens if I get derailed once I overstep my alcohol boundaries. Just keep this as a checklist if you are looking to dive head first into serious fitness goals my friends.

We will be talking more about alcohol along with many other topics in our weekly seminars during our Wellness Challenge starting on April 28th! Here is the weekly seminar:

Week 1: Introduction and goal setting
Week 2: What are Macros?
Week 3: Tips on grocery shopping
Week 4: Cortisol - How to combat it?
Week 5: Sugar - What is it? What are the effects?
Week 6: Alcohol
Week 7: Vitamins, Minerals & Medications
Week 8: Eating for performance/aesthetics
Week 9: Supplements
Week 10: Let's talk about diet fads
Week 11: Gluten free - Vegan - How can we stay balanced here? Week 12: Summary -Where do I go from here?

This is more than a nutrition challenge. We want to help you to understand nutrition and develop a healthy lifestyle that will last longer than 12 weeks. During the challenge, along with the weekly seminars, we will be doing mini challenges, and helping one another develop healthier lifestyle and eating habits. You will also be part of a private group on Facebook where participants could share ideas and encourage each other. By making small changes to your current lifestyle, you can make a big difference!

Everyone is welcome to join! Participants do not have to be members of Kingfield. So if you know someone who might be interested - sign them up as well!

To sign-up just click here!

-Jesse Velasquez

WEEK OF 190415-190421

MONDAY 190415

STRENGTH:  Tempo Back squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The focus of each set is to control the descent as we want a 4-5 second tempo DOWN + a 1 second ascent.  Athletes SHOULD INCREASE SLIGHTLY FROM LAST WEEK!

METCON:

Every 2 minutes for 12 minutes:

12 Alternating DB snatches @ RPE 6

10 Pause Strict Push ups

**PAUSE PUSH UPS:  Athletes should talk with their coaches if the volume of push ups exceeds their ability to maintain a strong and stable position.  Yoga blocks should be used to help build a strong foundation.

_____________________________________________________________________________________

TUESDAY 190416

METCON:  The goal of today’s interval training is to accumulate volume running while remaining in control of breath and cadence.  Athletes should utilize G3 or G4 if they want specific training with breath control.

**Rest intervals should be calculated but should not prohibit athletes from completing at least 5 intervals today.  The goal is 6 total intervals, but only if technique and proper pacing allows!

From 0:00 to 14:00 complete:

3 x 400 meters @ RPE 7 ** 

Rest 2 minutes between intervals

- REST 14:00 to 17:00 - 

From 17:00 to 31:00 complete:

3 x 400 meters @ RPE 8 **

Rest 2 minutes between intervals 

** Athletes May choose to RUN or ROW today.  Rowing intervals will be 500 meters.

_____________________________________________________________________________________

WEDNESDAY 190417

STRENGTH: Tempo Bench Press. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The focus of each set is to control the descent as we want a 4-5 second tempo DOWN + a 1 second ascent.  Athletes SHOULD INCREASE SLIGHTLY FROM LAST WEEK!

METCON:

3 Rounds For Effort:
7 Bar over burpees

14 Box jump overs @ 20’ - FOR EVERYONE

21 Thrusters @ RPE 5 or 75/55# **

- Rest 2 minutes between rounds - 

15 minute time cap!

**THRUSTERS: The goal of the thrusters today is big volume sets.  Athletes should choose a weight that will allow them to complete 21 reps in 1-2 sets max!

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THURSDAY 190418

STRENGTH:  Overhead squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The focus today will be on position.  This week we encourage athletes to be conservative and evaluate their position as the volume accumulates.  Each week we will begin to progress athletes accordingly and help improve strength and positions!

METCON:

AMRAP 10 minutes:

200 ft. KB/DB Farmer’s carry @ RPE 8

:30 Static Dip hold (top position) 

55 Double unders

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FRIDAY 190419

 “CHOOSE WISELY”

**Athletes will choose between workout #1 and workout #2 for today’s training!

WORKOUT 1:

AMRAP 11 minutes:

15/12 Calories assault bike @ G3

4 Sandbag squats @ RPE 5

2 Strict pull ups

OR

WORKOUT 2:

AMRAP 11 minutes:

500 meter row @ G3

35 Air squats

7 Strict pull ups

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SATURDAY 190420

PARTNER WORKOUT!!

Athletes will alternate complete rounds in a you go, I go fashion until each person has completed 3 full rounds each.

METCON:

6 Rounds For Effort:

200 ft. Shuttle sprint @ alternating **

11 UB Power snatches @ RPE 6

6 HSPU

16 minute time cap!!

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SUNDAY 190421

STRENGTH:  Rear foot elevated DB Split squat. 3 x 8 per @ +5# increase from last week

Athletes will work for 15 minutes completing 3 sets 8 reps per leg at a 5# increase from last week.  The emphasis should be on controlling the descent and driving the middle of the foot through the floor as the DB’s stay close the the down leg.  Athletes should be conservative this week with choosing weights so they can progress week to week appropriately!

METCON:

EMOM 10 minutes:

EVEN:  5 DB Push jerks @ RPE 7

ODD:  5 Box jump + step down @ tall