Level Up by Training

06/10/2020

06/10/2020

3 position clean, push press
3 position clean, push jerk
3 position clean, split jerk

Don’t let go of the bar 🔥

28/07/2020

20 min time cap
50 jump and double tap
50 sit ups
50 up downs
50 squats
50 step ups
50 kb swings
50 step ups
50 squats
50 up downs
50 sit ups
50 jump and double tap

#50

24/07/2020

10 minutes
5/5 dumbbell power clean
5 seated press

18/07/2020

3 rounds
20 burpees
7/7 dumbbell push press
14 trx row

Took less than 15 min

17/07/2020

30 dumbbell power clean and jerk
30 dumbbell sn**ch
30 dumbbell bench press

Followed by
2x 25 deadlifts with 25 lb kettlebell
3x15
4x10

**ch **ch

09/07/2020

Yoga straight out of the bed.

New habit starting this week.

So far I have done 10 min sessions following

Result higher focus and calm throughout the day

22/06/2020

𝐈𝐜𝐞 𝐜𝐫𝐞𝐚𝐦 - 𝐍𝐨𝐫𝐦𝐚𝐥 𝐯𝐬 𝐝𝐢𝐞𝐭 ⁣
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Diet ice cream such as halotop has less fat, less sugar, less calories (less satisfaction 😅)⁣
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It is a good substitute if you are a big ice cream fan and want to have it more often while working on your fat/weight loss, but you need to still look at it as a 𝘵𝘳𝘦𝘢𝘵 and not a “𝘩𝘦𝘢𝘭𝘵𝘩𝘺” snack.⁣
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If it is a once in a while treat real ice cream will be totally fine in reasonable amounts ⁣
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1 container (2 cups) of halo top⁣
10 g fat, 72 g carbs (17 g fiber), 19 g protein, 350 cal⁣
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1 container (2 cups) Ben and Jerry⁣
60 g fat, 126 g carbs, 18 G protein, 1110 cal ⁣
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@ Redwood Shores

15/06/2020

𝐘𝐨𝐮𝐫 𝐫𝐞𝐪𝐮𝐢𝐫𝐞𝐝 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐢𝐧𝐭𝐚𝐤𝐞 𝐝𝐞𝐩𝐞𝐧𝐝𝐬 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐥𝐞𝐯𝐞𝐥⁣
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Swipe to see table based on body weight and activity level from for women⁣
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Maintenance is about finding where your weight is stable, you are not gaining or losing weight. More than weight loss this is what you need to get a handle on.⁣
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Note that these are averages based on multiple studies/metabolic equations. Your body composition, baseline metabolism, age, ... will all play a role.⁣
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So the number you find here or anywhere else is just a generic guideline. To find what works best for you, start with the suggested calorie intake, if you are gaining weight reduce 250-500 cals (depending on your starting point) and track over a week to see if your weight stabilizes. If you are losing weight increase by that amount. Keep doing that until you find your baseline. ⁣
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Always use weekly average of your weight instead of basing it off of one instance.⁣
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I’ll talk about how to evaluate workout/activity level in another post.⁣
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@ Redwood Shores

09/06/2020

𝐌𝐞𝐚𝐥 𝐩𝐫𝐞𝐩 𝐚𝐧𝐝 𝐦𝐚𝐜𝐫𝐨 𝐜𝐨𝐮𝐧𝐭𝐢𝐧𝐠⁣
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Here is the hack⁣
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Know total amount of protein from the basic ingredients you are using (this could be from various protein sources, meat, beans, ...)⁣
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Know how much protein you need for each of your meals⁣
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number of meals = total protein/protein per meal⁣
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Know how much carbs you need per meal⁣
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total carbs you need to cook = number of meals x carbs per meal⁣
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Invest in some quality food storage containers⁣
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When your cooking is done divide it up (now you can eyeball no need to measure again), refrigerate/freeze individually ⁣
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When it’s time to eat you have no measuring to do⁣
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All the calculation might be overwhelming at the beginning, it was for me the first week, but then it become so easy you do it without knowing it, and the outcome is you are eating balanced meals to fuel your body 😋⁣
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Happy meal prepping and macro counting ⁣
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@ Redwood Shores

07/06/2020

I have been silent on all that’s going on, because I know from what we have gone through in my country that posting a black square, and sharing similar thoughts with your circle of like minded people doesn’t do anything in promoting change.

I am extremely undereducated on the depth and history of this injustice, so I am actively learning and reaching out to my friends in the community to see what I can do to help. But one thing I know is that until we start seeing this pain and injustice as our own and not someone else’s problem, things won’t change...

Today is a sad day for the Crossfit community and will change things moving forward for sure. Promising to see many affiliates and athletes speaking up.

07/06/2020

‏𝐄𝐱𝐚𝐦𝐩𝐥𝐞𝐬 𝐨𝐟 𝐬𝐨𝐮𝐫𝐜𝐞𝐬 𝐨𝐟 𝐜𝐚𝐫𝐛𝐬...⁣
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‏Bread⁣
‏Rice⁣
‏Pasta⁣
‏Barley⁣
‏Quinoa⁣
‏Potatoes⁣
‏Peas, corn, ...⁣
‏Beans (lentils, ...)⁣
‏Breakfast cereal⁣
‏Dairy⁣
‏Fruits⁣
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‏When counting carbs for your diet subtract grams of fiber from total carbs. Beans for example have more fiber compared to rice.⁣
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‏ ⁣
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—————————————————-⁣
نمونه های کارب:⁣
نون، برنج، داستان، کینوا، سیب زمینی، حبوبات، میوه، لبنیات⁣
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موقع حساب کردن کارب غذاها گرم فایبر رو از کل‌کارب کم کنین⁣
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#نون #برنج #میوه #غذا #تغذیه #کارب #فایبر ⁣

@ Redwood Shores