Week Commencing 23/10/17

Monday

Fortifit

Front Squat 4×3 @ 30X1 /w DB Floor Press x12

3 Rounds 30s Wall Facing HS Hold 10 Front Foot Elevated Split Squats EL

WOD

EMOM x12

Min 1 – 6-12 Pull-Ups

Min 2 – 30-60 Double Unders

Min 3- 5-8 Push ups+20-30s Hollow hold

Min 4 – 45s Max cals

Strength and Conditioning

Back Squat x6 /w DB Floor Press x6 /w Straight Arm Hold x40s (x4)

8 minute AMRAP

10 Supine Ring rows

12 Banded Bridges

40s Straddle Hold

Capacity

Partners

10 minutes

20 Dball Slams

100m Carry Each

20 Incworms

30 Cals

Team Fortitude Barbell

Snatch Balance – Build to a comfortable set of 3

Low Hang Snatch + Hang Snatch + Snatch  Build to heavy set then 3×1 @ 90%

Floating Clean Deadlifts build to heavy 5

Front Squat x5 (x3) – 75-80%

Tuesday

Fortifit

Every 30s x 6 minutes  1 Squat Clean @80% Best Clean

Snatch Grip RDL x10 /w Ring Row x10-15 (x4)

WOD

2 minutes on 30s off x5

12 TTB

9 KBS 24/16

6 Down Ups

Strength and Conditioning

Tempo Goblet squats x12  /w Banded Face Pulls x15 (x4)

10 minute AMRAP

20-30s Front Support Hold

10 Single Arm Db Rows

12 Reverse Crunches

Capacity

60s Bike

60s Row

60s Ski

60s rest

x3

Wednesday

Fortifit

Partners

For time

400m Run together

20 Power Cleans 60/45

30 Burpee Box Jumps

40 Wall Balls

50 DB STOH

60 TTB

70 Sit Ups

80 Cals

400m Run together

Strength and Conditioning

Front foot elevated Split Squats x10 EL /w DB RDL x8 (x3)

Slow DB Strict Press x6 /w Clam Shells x12 Each side /w Straight Arm Hold x45s (x4)

Capacity

45s on 15s off x9

Cals

Carries

Tuck Ups

Thursday

Fortifit

Floor Press 8-8-8 /w Front Support hold x30-45s

8 Minute AMRAP

1L Walking Lunges 20s Chin over the bar hold 40s Planche

WOD

For time

50 Wall Balls

100 Double Unders

25 Wall Balls

50 Double Unders

Strength and Conditioning

Step Ups x10 EL /w SA DB Rows x10 /w Side lying leg lifts x15 ES (x3)

10 minute AMRAP

10 Ring Support Pull-Ups

12 Banded Bridges

Push Ups x10

Capacity

90s Cals

90s Slams

90s Plate GTOH

rest 60s

x2

Team Fortitude Barbell

Clean from the hip build up to a comfortable set of 3 (focus is on speed under the bar)

Low Hang Clean + Hang Clean + Clean (x5) – 80%

Split Jerk build to a triple then 2×3 @ 90% 

Snatch Deadlifts x5 (x4)

Back Squat x7 (x4) 80%

Friday

Fortifit

5 rounds

Max HSPU

rest 30s

Max TTB 

rest 30s

Max Box Support Hold

WOD

Partners 1 round on 1 round off x5 each

200m run

12 Box Jumps

15 Cals

Strength and Conditioning

Deadlift x4 /w  Front Support Hold x30s (x5)

10 minute AMRAP

DB Push Press x8

Ring Row x12

Straddle Hold x30s

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

Snatch 8×1 – 75-80% – 3s pause in catch

Clean + Front Squat + Jerk x2 – 70-75% (x4)

Front Squat 4×6 /w no pause- build up

Team WOD

 

Team of 3

40 Minute AMRAP

24 Hang Cleans 50/35

36 Burpees Over the Bar

48 KBS

60 Cals

900m run

Control your food environment to accelerate your weight loss success

Food environment is essentially our individual capability to access food, such as, how easily accessible are certain foods around us or food outlets. 

It turns out food environment can have a bigger  impact on our dieting success than we may give it credit for.

On average we subconsciously and consciously make 200 decisions per day about food. Minimising these decisions, or designing our environment to help us make better decisions, can have large impacts on our weight and weight loss efforts.

Brian Wansink in his book slim by design puts it well stating “It’s easier to change your environment than to change your mind”

Firstly – Willpower

Studies have shown that Willpower is not infinite (we have it in limited supply). 

Creating a poor food environment that includes easy access to foods we can be tempted to over eat on will require us to use more willpower. From what we know about willpower is that the more choices made using it, the lower the willpower becomes throughout the day. This basically means if we are constantly surrounded by temptation we are more likely to give into these cravings as the day goes by.

Ensuring our food environment compliments our dieting efforts can be super important for preventing this happening. 

The two main environments we can seek to have more control over and save relying on a limited supply of willpower our are homes and work place.

Home 

Forman et al 2017 found through his research that most people lapse on their diets at home, in the evening.

Sound familiar?

Another study also found that women who left their breakfast cereal visible in the kitchen weighed on average 2lbs heavier than their counterparts. The same things hold true for other common foods such as crackers, cookies, crisps and soft drinks. 

 – Out of sight out of mind. 

Other tips for preventing poor food choices at home include, 

Not allowing your kitchen to be empty, this can lead to ordering in poorer food choices. Keep lots of high protein snacks handy and ready to eat veg in sight.

Make tempting/trigger foods inconvenient, invisible or best of all non existent. Likewise make healthier lower calorie foods more visible and convenient.

Make a plan of your evening meals for the week. We are much more likely to stick to these and ensure we have only certain foods in the house meaning we are less likely to buy trigger foods in the first place.

(Note – trigger foods are foods that we struggle to not overeat/binge on. Common examples include biscuits, sweets, chocolate, ice cream etc.)

These may seem like stupidly simple pieces of advice but implementing these little tricks will make dieting a whole lot easier for yourself and significantly improve your chances of being successful.

Workplace

According to Brian Wansink the average worker has 476 cals within their desk or at arms reach.

People who store sweets and chocolate at their desks are on average 15lbs heavier than those who don’t. 

Prepare your lunch at home, this will avoid you buying food while hungry leading to poorer food choices.

To summarise

Willpower alone is not enough, our food environment can be responsible for overconsumption of foods and therefore weight gain.

The more we see and think about foods the more we are likely to consume.

We can make more effort to design our food environment (home and workplace) to help us make better choices.

Week Commencing 16/10/17

Monday

Fortifit

Deadlift 4×6 (No touch and go, control the eccentric)

10 Minute AMRAP 12-15 Supine Ring Rows, 30-45s Box Support hold, 2L Front rack Walking Lunges

WOD

12 minute AMRAP

10 TTB

20 DB Snatches

30 Double Unders

Strength and Conditioning

Back Squat x8 /w DB Floor Press x8

10 minute AMRAP

10 Supine Ring rows

1L Front Rack Walking Lunges

12 Banded Bridges

Capacity

 

Partners

10 minutes

12 Dball Squats

16 Plate GTOH

20 Cals

Team Fortitude Barbell

Snatch Balance x2 + 3 OHS /w 2s pause -5 sets nice and light

Snatch Pull to knee (2s Pause) x2 +  Snatch x2 – 70-75% (x5)

Floating Clean Deadlifts x8 (x4)

Front Squat x6 (x4) – 75-80%

Tuesday

Fortifit

Every 30s x 8 minutes

1 Squat Clean @75% Best squat clean

WOD

5 RFT

9 Hang Power Cleans 50/35

6 Front Squats

3 STOH

200m run

Strength and Conditioning

Tempo Goblet squats x8  /w Plated W’s x12 (x4)

10 minute AMRAP

20-30s Front Support Hold

10 Single Arm Db Rows

8 Plank Walks

Capacity

60s Bike

60s Row

60s Ski

60s rest

x3

 

Wednesday

Fortifit

For Time –

800m run

100 Double under

40 DB snatches

40 Burpees

40 Single Arm Push Press

40 Sit-ups

100 Double under

800m Run

Strength and Conditioning

DB Push Press x6 /w Split Squats x10 EL (x4)

Clam Shells x12 Each side /w DB RDL x12 (x3)

Hanging Knee Raises x10 /w Straight Arm Hold x45s  (x3)

Capacity

45s on 15s off x8

Cals

Carries

Thursday

Fortifit

12 minute AMRAP 8 RDL 35s Wall Facing Handstand Hold 8 Split squats EL

10 Minute AMRAP 10 Pendlay Rows 12 DB Push Press  30s Bent hollow hold

WOD

Partners 10 Minute AMRAP

10 Burpee to Plate 16 Goblet Squats  20 Cals

Strength and Conditioning

Step Ups x8 EL /w Prone Rows x12 /w Side lying leg lifts x10 ES (x3)

10 minute AMRAP

10 Ring Support Pull-Ups

12 Banded Bridges

45s Plank

Capacity

90s Cals

90s Slams

90s Plate GTOH

rest 60s

x2

Team Fortitude Barbell

1 Clean Pull to knee (2s Pause)  1 Clean Pull to mid thigh (2s pause) + Clean from hip (x4) – (Light use as a warm up)

Hang Clean + Clean (x5) – 80%

Split Jerk /w 2s pause in dip x2 (x5) – 

Snatch Deadlifts x6 (x4)

Back Squat x 8 (x4) 75-80%

Friday

Fortifit

EMOM x12

Min 1 Split Jerk x3

Min 2 – Straddle body hold x30s 

3 Rounds 8 DB Strict Press 15 Banded Bridges

WOD

14 Minute AMRAP In partners alternate exercise

10 Wall Balls

10 Cals

10 Box Jump Over

Strength and Conditioning

Deadlift x6 /w  Front Support Hold x30s (x4)

10 minute AMRAP

DB Strict Press x8

Ring Row Hold x30s

Straddle Hold x30s

Capacity

60s on 30s off coaches pick x3

Saturday

Team Fortitude Barbell

Snatch 6×2 – 70-75% – 3s pause in catch

Clean +2  Jerks  4×3 – 75%

Front Squat 4×5 /w no pause- build up

Team WOD

Teams of 3

32 minute AMRAP

8 Clusters 60/40

12 Box Jumps

16 TTB

20 Sit Ups

(1 team member completes 300m Med ball run while 2 split work)

Fat V Carbs for losing weight?

Fat V Carbs for successful Dieting.

Which is best?

Low Fat + High Carb?

Low Carb + High Fat? 

Which is best for weight loss? 

This is a common debate held by many within the nutrition realm. 

Some people believe low fat everything is the key to dieting success.

Others are adamant Carbs are the reason we can’t shift weight and eating more Fat is key.

It’s no wonder so many people are left so confused by this whole dieting malarkey.

Fortunately there are some studies on this exact topic that can help!

Study number 1 

‘Dietary interventions for weight loss and maintenance’ (Wu, 2012).

Wu looked into diets such as low carbohydrate, Low GI and the Mediterranean diet as an alternative to commonly seen low fat diets. 

The result??

Screen Shot 2017-10-09 at 12.07.23

Study Number 2

‘Comparison of weight loss among named diet programs in overweight and obese adults. (Johnson, 2014)

This study was pretty cool! 

It looked at data from 59 studies and also looked at weight loss at 6 and 12 months (a lot of studies only show results from a shorter time period such as 6-8-12 weeks and maintaining weight loss is one of the hardest parts of dieting).

The study looked at low carb diets such as the Atkins diet, South Beach diet and Zone diet.

Low Fat diets such as the Ornish diet and Rosmary Conley diet. 

Moderate diets (an even % of carbs and fat) such as, Weight Watchers.

The result??

Screen Shot 2017-10-09 at 11.44.35

Study number 3 

‘Obesity Energetics – Body Weight regulation and the effects of Diet Composition’ (Hall and Guo, 2017)

This study examined 32 controlled feeding scenarios with matching calories and protein intakes just varied carbohydrate and fat intakes.

The result??

‘For all practical purposes a calorie is a calorie between calorie controlled diets varying in ratios of Carbohydrate and Fat. – AKA Calorie balance is what matters

So What are the take homes form these 3 studies??

 

  • Both Carbohydrates and Fats are essential for health and performance, so we shouldn’t significantly neglect either.

 

  • As long as we eat within our calorie budget (avoiding any extreme calorie restriction) we are free to eat  the diet we feel we can best stick to!

 

  • So overall, nothing exciting, eat foods you enjoy that keep you in a calorie deficit.

 

Calories win again!

 

Week Commencing 9/10/17

Monday

Fortifit

Back Squat 4×6 /w Single Arm Strict Press x6 EA

10 minute AMRAP 12 Kip Swings 30s Straddle Hold 8 Split Squats EL

WOD

Partners 14 minute AMRAP

12 Box Jump Overs

16 Down Ups

20 GTOH 42.5/30

Strength and Conditioning

Back Squat x10 /w Lying Leg Lifts x 8 Each Side (x3)

12 minute AMRAP

8 Db Floor Press

10 Ring rows

1L Front Rack Walking Lunges

Capacity

45s on 20s off (x9)

Cals

Bent Hollow Hold

Carries

 

Team Fortitude Barbell

Snatch Balance x2 + OHS -5 sets nice and light

Snatch Pull to knee (2s Pause) + Snatch Pull + Snatch x1 – 70-75% (x5)

Floating Clean Deadlifts x12 (x4)

Front Squat x8 (x4) – 70-75%

Tuesday

Fortifit

Every 90s x10

1 Power Clean start at 80% and build up

WOD

16 minute EMOM

1- Sub max HSPU

2- 8-12 Burpees

3- Kipping Pull-ups /Kip Swings

4- Assault Bike Cals

Strength and Conditioning

Tempo Goblet squats x10 /w  Plank to push up x20 (x4)

10 minute AMRAP

20-30s Front Support Hold

10 Ring Support Pull-ups

45s Bent Hollow Hold

Capacity

Partners

12 minutes

20 Inchworms

30 Cals

40 Slams

Wednesday

Fortifit

Mid-week madness

10 Minute AMRAP  10 cals 8 Split Squats EL 10 Sit-ups 100m run

EMOM x8

Min 1 15-20 KBS

Min 2 10-15 Box Jumps

Rest 3 mins

EMOM x8

Min 1 6-12 Pull-Ups

Min 2 – 8-15 Cals 

Rest 3 mins

EMOM x8 

Min 1 6-12 HSPU

Min 2 8-12 Burpees

Strength and Conditioning

DB Push Press x6 /w Single Arm DB Rows x10 EA (x4)

Clam Shells x12 Each side /w DB RDL x12 (x3)

Hanging Knee Raises x10 /w Straight Arm Hold x45s /w Reverse Flies x12 (x3)

Capacity

45s on 30s off x8

Cals

Slams

Thursday

Fortifit

12 minute AMRAP

8 Snatch Grip RDL

30s Wall Facing Handstand Hold

10 Strict Hanging Knee raises

1L Walking Lunges

8 Minute AMRAP

15-30s Front Support Hold

8 SA DB Rows

12 DB Push Press

WOD

9 minutes Ascending Reps

5-10-15-20 

Power Cleans 50/35

10-20-30-40

Double Unders

 

Strength and Conditioning

RDL x10 /w Reverse flies x12 /w side lying leg lifts x10 ES (x3)

12 minute AMRAP

10 Ring Support Pull-Ups

8 Split Squats EL

12 Banded Crunches

Capacity

90s Carrys

90s Cals

90s Plank

rest 60s

x2

Team Fortitude Barbell

1 Clean Pull to knee (2s Pause) + 2 Clean  (x4) – (Light use as a warm up)

Hang Clean x2 (x5) – Increase from last weeks clean complex

Split Jerk /w 2s pause in dip and catch x2 (x5) – 

Snatch Deadlifts x12 (x3)

Back Squat x 10 (x4) 70-75%

Friday

Fortifit

Push Press + Power Jerk + Split Jerk Every 90s x8 – Build Up

8 minute AMRAP

5 CTB Pull -Ups

1L Front Rack Walking Lunges

15 Reverse flies

WOD

For time – Partners 1 Round on 1 Round off x10 rounds

8 Cals

10 TTB

12 Down ups

Strength and Conditioning

Deadlift x8 /w  Banded Bridges x15 (x4)

10 minute AMRAP

DB Strict Press x8

Bent over Rows x10

Straddle Hold x30s

Capacity

60s on 30s off Tyres Prowler Cals Tuck ups x4

Saturday

Team Fortitude Barbell

Snatch 6×3 – 65-75% – 3s pause in catch

Clean _ Jerk  5×3 – 75%

Front Squat 4×5 /w 3s pause in bottom of 1st rep – build up

Team WOD

Part A

In pairs 2 minutes on 2 minutes off x4 Each

10 Cals 8 Push Ups 8 Air squats Max BBJ 

Part B 

Teams of 3 ‘Adapted Angie’

25 minute AMRAP

90 Pull Ups

300m run

90 DB Push Press

300m run

90 Sit-ups

300m run

90 Goblet Squats 24/16

300m run

You got 99 problems but is sugar 1?

Sugar – The nutrition scapegoat

It gets one hell of a hard time. 

Constant negative press, demonised publicly, associated with every health issue under the sun, frowned upon and avoided by dieters.

It gets treated differently to other foods and even has books and documentaries made about it!

but,

Is sugar as bad as people think it is?



Lets start with some studies.

(I like studies).

Firstly, is sugar bad for our health?

Rippe and Angelopoulos (2016) looked at links between sugar consumption and a range of health related issues such as;

Energy regulating hormones 

Obesity

Cardiovascular disease

Diabetes

Accumulation of liver fat

Neurological Responses

“The data from these sources did not support linkages between sugar consumption at normal levels within the human diet and various adverse metabolic and health related effects”

This basically means sugar consumed in normal amounts has 0 effect on any health markers.

Secondly, is sugar Fattening??

Surwit Et al (1997) – Put 20 overweight women on a 6 week diet. They had the same protein, fats and carbs, however 1 group had 43% of their total calories from sugar, the other consumed 4% of total calories from sugar. 

 “Both diet groups showed equal significant reductions in weight and percentage body fat”. 

These results provide no Justification for the exclusion of added sugar in a weight-reducing diet so long as a calorie deficit is maintained/

What does this all mean??

Sugar is neither good or bad, it just has little nutritional value.

So why does it get so much stick?

Because high sugar items taste so good! 

Unfortunately they don’t do a great job at making us feel full, making it is easy to overeat them.

As we know, over consuming calories will cause us to gain fat.

High sugar foods are super hard to maintain self control with.

(Like that time after a meal out where your about to burst but you can still make room for ice cream…)

Many individuals cut down on high sugar foods and replace them in their dieting efforts for more filling and satisfying options. This is great and as a result total calories are reduced and weight is lost.

Its important to note that sugar itself is not to blame but the calorie reduction was.

So what are your take homes?

  • Sugar isn’t fattening (Excess calories are).
  • Sugar directly will not harm your health (Excess calories will).
  • If you have any trigger foods that you regularly consume and overeat on then these are foods we’d recommend on removing and replacing with alternatives to minimise your chances of over eating.
  • Other than that when consumed within a calorie allowance sugar can be enjoyed guilt free and should not be demonised, feared or frowned upon within diets.
  • Including sugar within moderation can help maintain adherence to your diet and make it more varied and interesting.

It all comes back to those magical things called calories!

Week Commencing 2/10/17

Monday

Fortifit

Front Squats 4×5 (3s eccentric) /w DB Floor Press x12

WOD

4RFT

400m run

15 Power  Cleans 50/35

12 Bar hop burpees

Strength and Conditioning

Back Squat x5 /w Side Bends x 8 Each Side (x4)

12 minute AMRAP

8 Db Floor Press

10 SA DB Row EA

1L Walking Lunges

 

Capacity

45s on 20s off

Cals

 

Slams

Tuck Ups

Inchworms

 

Team Fortitude Barbell

Snatch Balance + OHS -5 sets nice and light

Snatch Pull + Snatch x3

Floating Clean Deadlifts x10 (x4)

Front Squat x7 (x4) – 70-75%

Tuesday

Fortifit

EMOM x10 1 Power Clean @90%

10 minute AMRAP

1L Walking Lunges

6-8 Pull-Ups

30 Double Unders

WOD

60s on 30s off x8

5 Box Jumps

7 KBS

Max Down Ups

Strength and Conditioning

Tempo Goblet squats x8 /w  Plank Rocks x20-30 (x4)

10 minute AMRAP

10 Ring Rows

10 Push ups

12 Reverse Crunches

Capacity

Partners

12 minutes

20 Plate GTOH

30 Cals

40 Slams

Wednesday

Fortifit

Mid-week madness

Part A – 15 minute AMRAP (aerobic pace)

200m run, 12 Slam Balls 12 KBS 12 Walking Lunge Steps

Part B – Partners 10 minute AMRAP

12 Thrusters 50/35

18 Sit ups

24 Burpees

Rest 3

AMRAP 12

30 Cals

20 STOH 50/35

30 Box Jump Overs

Strength and Conditioning

Push Press x6 /w Prone Rows x10 (x4)

Ring support Pull -ups x8 /w DB RDL x10 (x3)

Hanging Knee Raises x10 /w Straight Arm Hold x45s (x3)

Capacity

45s on 45s off x8

Thursday

Fortifit

RDL x10 /w Strict Pull ups x6-8 /w Push Ups @ 3010 x Max (x4)

WOD

30 Cal Check in

4RFT 15 GTOH 42.5/30 12 TTB

30 Cal check out

 

Strength and Conditioning

RDL x6 /w Reverse flies x12 /w side lying leg lifts x10 ES (x3)

12 minute AMRAP

10 Ring Support Pull-Ups

10 DB Strict Press

12 Banded Crunches

Capacity

90s Carrys

90s Cals

90s Plank

rest 60s

x2

Team Fortitude Barbell

2 Clean + 2 Hang Cleans (x6) – (try to hit same weight as last week)

Split Jerk /w 2s pause in dip and catch x2 (x5)

Snatch Deadlifts x10 (x3)

Back Squat x 8 (x4) 70-75%

Friday

Fortifit

Push Press x8 /w Prone Row x10 /w Front Rack walking lunges x 1L (x4)

WOD

5RFT /w 60s rest between rounds

8 CTB

12 HSPU

16 Down Ups   

Strength and Conditioning

Deadlift x10, /w Fire Hydrants x 10 EL (x4)

10 minute AMRAP

Split Squats x8 EL

Bent over Rows x10

Straddle Hold x30s

Capacity

60s on 30s off Tyres Prowler Cals Tuck ups x4

Saturday

Team Fortitude Barbell

Snatch 5×3 – 65-75% – 3s pause in catch

Clean _ Jerk  4×3 – 75%

Front Squat 4×5 /w 3s pause in bottom of each rep – build up

Team WOD

Team adapted ‘Morrison’

In teams of 3 complete

75-60-45-30-15-30-45-60-75

Wall Balls

Box Jumps

KBS 24/16