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Wednesday July 15, 2015 CrossFit Stapleton- Denver, CO


Wednesday July 15, 2015 CrossFit Stapleton- Denver, CO

Log Log Log!!


Are you looking for a quick and easy way to clean up your nutrition this summer??

Log your food… all of it! Drinks included. Food logging is one of the best ‘self correction’ methods I have come across, when it comes to improving your eating habits.

Food logging holds us accountable and gives us the opportunity to look back and review what nutrition practices have worked and not worked for us.

Many of us are not truly connected with our food or hydration habits. We have no idea what correlations our food has with our performance and energy levels. Taking a deeper look and understanding what foods we eat promote/decline our energy levels, weight loss/gain goals, etc. will help us to better hone our own individual ‘nutrition prescription’. After all everyone is different… we metabolize at different speeds, some of us tolerate foods others cannot, etc.

I cannot stress the importance of food logging enough. Whether you are the only one reviewing it, your coach is reviewing it, or even a friend, you will without a doubt clean up your choices once you know you have to write it down. Accountability is HUGE! If you are about to pick up that big soft chocolate chip cookie, or butter croissant at Starbucks to accompany your coffee you will for sure think twice about that decision knowing you are going to have to log it.

I challenge you to log your food/drinks for the next 7 days… ALL seven days! Be as detailed as possible when recording. Include date, time (exact time), amount, cooking method, mood, energy level before and after that meal, etc! You cannot provide yourself or whomever will be reviewing it enough information.

After 7 days sit down and review it. Note your ‘better days’ verses your ‘not so hot days’… What were the major difference between those days? Did you skip meals and feel lethargic? Did you eat a high acid dinner (tomatoes, vinegars, etc.) and feel heart burn during your 5am WOD the next day? Did you not skip a meal, implement good snacks all day and drink tons of water then CRUSH the WOD at 6pm? This is ALL fantastic information you can use to tweak your diet in a way that is sustainable and more geared towards your individual goals.

Need more help? I am happy to give you 1 free 7 day log review to help point you in the right direction, if you feel as though you are not sure what to look for!

Please email me at Tayler@CrossFitStapleton.Com and I will email you over a blank log template for you to fill out. Once you complete your log you can drop it in the office in the ‘Log Drop Box’ right on my desk. I will review and provide you feed back!




A. Bench Press @ 20X1 tempo

(We will be doing this MOB Seshh in class today… take a look!! The second one is a little tricky!) 


Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages:

* Set 1 – 60% of 1-RM x 3 reps

* Set 2 – 75% of 1-RM x 2 reps

* Set 3 – 85% of 1-RM x 1 rep

* Set 4 – 90-95% of 1-RM x 1 rep

* Set 5 – 101-103% of 1-RM x 1 rep

* Set 6 (optional) – Exceed Set 5 weight

B. Complete as many rounds and reps as possible in 6 minutes of:

15 Burpees

10 Push Press (75/55 lbs)



Four sets of:

Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1

Rest 45 seconds


B. Complete as many rounds and reps as possible in 6 minutes of:

15 Burpees

10 Push Press (75/55 lbs)



Partner Up:
2k Row Time Trial
1 partner does row sprint, 1 works on skills, then switch
MyZone: Pace/ Yellow

Rest 3-4 minutes… then…

10 KB Swings (55/35)
10 DB Push Presses (30/20)
10 Weighted Sit-ups (30/20)
MyZone: Pace/ Yellow

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