Open Workout 13.4

7minutes of:

3 Clean & Jerks (135/95)

3 Toes to Bar

6 C&J


9 C&J


12 C&J 

12 TTB

15 C&J

15 TTB

...and so on until 7 minutes is up

*********Please arrive at the gym tomorrow at either 10am or 10:30am*********

April Challenge: DLG’s and More!

Here is what you are going to need for this challenge:

1. A food journal (you can also use your WOD notebook at the gym)

2. Fish Oil (more on this later, I will give brand recommendations)

3. Access to a farmers market or Whole Foods or any other good produce store

 Here is how the challenge works:

Every day, for the month of April you will record everything you put into your body (except water). The more detailed you are  in your recordings, the better. Now, some of you may see this as a huge pain in the ass, but it’s only for one month and I promise, food journaling is one of the most powerful tools in improving overall nutrition. So, suck it up. This will paint a very detailed picture of what goes into your body on a daily basis and you will begin to recognize patterns of both good and bad eating habits. It will also serve as your scorecard for the challenge. At the end of April (and other checkpoints along the way), we will add up the scores and see how everyone did. Prizes will be awarded!

Here is how the scoring works:

*Take your fish oil pill +1 (Vegetarians Only: 1 TBSP ground flaxseed)+1

**Eat a serving of DLG’s (dark leafy greens) +1

Eat a serving of organic DLG’s +2

Eat a serving of grass-fed meat, chicken, or eggs +1

Eat a serving of wild caught fish +1

-do not get too hung up on what constitutes a serving. For example, if you eat a salad with a bunch of leafy vegetables (more than 1 fist size), we’ll call that 2 servings. If you have a small side of boiled kale with dinner (about the size of your fist) we’ll call that 1 serving. Use your best judgment! Each fist is about 1 serving

You get 1 alcoholic drink per day. Any and every drink after that is -1

You get one cup of coffee per day (if your one cup is from Coffee Kenny's Green Roast +1). Any and every cup after that is -1

Any sugary treat (cookie, cake, ice cream, candy, crackers, processed snack etc) -1

Any soda whether diet or regular -1

You get one bread, rice, pasta, or potato product per week! Any and every other is -1

 You get one serving of dairy per week. Every serving thereafter is -1

Neutral Foods: vegetables, fruits, nuts, seeds, sprouts, sweet potatoes. These are encouraged but do not gather points. Protein powders must not have sugar added to them or they will be gather minus points. Same for protein bars.

*I recommend Carlson’s brand:

I recommend Dr. Barry Sear’s fish oil:

**List of Leafy Greens:

Eat These:


Mustard Greens

Collard Greens


Dark Romaine Lettuce


Swiss Chard


The Kale Side Challenge

Kale is one of the most nutritious foods on the planet. Whoever eats the most pounds of Kale (both men and women) during April will get a side prize for the competition. Here are the rules:

-the kale must be consumed raw, cooked or in a smoothie (juiced kale, although healthy does not count towards this challenge)

-use the bag weight to determine the amount you've eaten. Example, Trader Joe's sells bagged organic kale in 1 pound bags. This bagged kale will be  best way to attack the challenge

-buying the whole leaf, although totally legitimate, will be difficult to weigh and figure out how many ounces you've actually eaten. If you can figure out a good method of weighing it, go for it, but ultimately I want to count up how many pounds of kale the gym ate at the end of the month

-chocolate covered kale, kale chips, etc will not count for this challenge