Thursday January 12th

– Midday 3.o from 10:30am-12:30pm

WOD

“Helen”
3 rounds for time of:
400m run
21 KB Swings (1.5/1pd)
12 Pull Ups

*Pack & Pups
Scale as needed

Cool Down:
2-3 sets of:
1 minute Couch Stretch/Side
25ft V-Step
1 minute OH Banded Stretch/Side

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Back Squat
*Sets 1-3 x 5 reps @ 7RPE
*Sets 3-6 x 3 reps @ 8RPE
Rest 2 minutes b/t sets

B. 3 rounds for time
“Helen”
400m run
21 KB Swings (1.5/1pd)
12 Pull Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Back Squat x 5 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

B. Every 2 minutes x 6 sets
TnG Power Clean
*Sets 1-2 x 8 reps @ 65%
*Sets 3-4 x 6 reps @ 70%
*Sets 5-6 x 4 reps @ 75%

C. 3 sets of:
RDL’s x 5-8 reps (Moderate)
Rest 30 seconds
L-Sit DB Press x 3-5 reps (Tough)
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Back Squat x 5 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

B. Every 2 minutes x 6 sets
TnG Power Clean
*Set 1 x 15 (115/85) Set 2 x 15 (135/95)
*Set 3 x 10 (165/115) Set 4 x 10 (185/125)
*Set 5 x 5 (205/145) Set 6 x 5 (225/155)

C. 3 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Strict HSPU x 3-5 (4/2″)
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:
5 rounds for time:
5 Man Makers (45/30)
1 Rope Climb

Level 3:
For time:
5.4.3.2.1
Rope Climb
1.2.3.4.5
Wall Walks

 

Healthy Habit #5

Here is our last Healthy Habit for you leading into our Nutrition and Lifestyle Challenge launch this Saturday!

Most people are ready to get going and make some major change at this point with holidays wrapped up for another year and dreams of warm summer days dancing in your heads while getting through this cold snap! Dr. Gagné has written this excellent information packed post for you so please read, learn, commit and shift your thinking to “I can. I will. I am.”  

 

FOCUS Avoid added sugars or sweeteners

AKA: Don’t put splenda in your coffee or honey in your smoothie!

GOAL/FOCUS

  • Learn to not rely on added sugars or artificial sweeteners for taste and recalibrate your palate to the taste of real foods
  • Focus on whole foods for added sweetness or flavour: e.g., 1/2 banana in smoothie, coconut milk in coffee

POSSIBLE REALITY

Many people consume an astounding amount of sugar on a daily basis, not aware of the fluctuations in insulin that it causes, which leads to energy roller coasters, mood swings, and weight gain.  Can your afternoon low, morning grogginess, or “love handles” be a consequence of too much sugar in your diet?

WHY

What is insulin anyways and why is it important to stabilize it?  Insulin is like the air conditioner in the blood.  This hormone, secreted by the pancreas when carbohydrates (“carbs”) are consumed (think vegetables, fruits, grains, beans, legumes, and sugars like maple syrup and honey), is responsible of many basics functions, including maintaining your blood sugar level, balancing the fat-burning and carb-burning metabolisms, and controlling hunger.  Once you ingest carbs, insulin is secreted in the blood to mobilize the sugar into storage, in the liver and in the muscles as glycogen, which is your body storage of energy.  Once needed, glycogen is broken down to produce ATP, your cells’ fuel!

When you eat a lot of carbs during the day, insulin is constantly secreted in the blood to reduce the blood sugar level.  Once the maximum amount of glucose (sugar in the blood) that can be stored as glycogen in the liver and muscles is exceeded, there is a problem!?!  The liver then converts the excess of glucose into fatty acids (read fats)!  When the system is regulated to burn sugar due to the excessive consumption of carbs, the metabolism does not use your fat storage as an energy source, but rather accumulates more fat in your cells while being too busy burning that excess sugar!

Hence, to prevent that vicious cycle that leads up to gaining fat mass and, ultimately, insulin resistance, you need to control your carb intake and the type of carbs you eat.  The Nutrition Challenge focus’ on this nutritional aspect by eliminating all sugar intake, as well as artificial sweeteners.  You therefore need to get your required amount of carbohydrates from whole foods, like fruits, vegetables, and whole grains, that contain fibre, which slows the release of insulin into the blood, as well as being packed with essential nutrients like vitamins and minerals!

HOW

Sugar is very addictive to the brain, and some studies have even shown that it is more addictive than cocaine!?  We recommend going “cold turkey” on this one!  Cut the sugar out now!  But what about artificial sweeteners Dr. Gagné?  Well even worse.  Not only did it fail at solving the American obesity epidemic since their insertion in the food industry in the 1980s, it is now considered to cause “diabetes of the brain” – by that I mean they increase the chance of developing neurodegenerative diseases like Parkinson’s, Alzheimer’s and multiple sclerosis!?

The rules are simple:

  • No simple sugars like sucrose, fructose, dextrose
  • No natural sweeteners like honey, maple syrup, agave nectar
  • No artificial sweeteners like aspartame, sucralose, or acesulfame potassium

You might want to look at:

  • Sugar alcohols, for example xylitol, maltitol, sorbitol or erythritol: sugar alcohols are naturally occurring in fermented fruits and don’t raise insulin levels and might be beneficial for your good intestinal bacteria
  • Stevia: stevia is extracted from plant leaves and does not have any impact of insulin and it is about 300 times sweeter than table sugar
  • Fruit purees: make applesauce, berries compote, and dates paste to use in recipes as a replacement for sugar

Things to consider:

  • Check your workouts supplements!  For natural supplement brands, I suggest looking, for example, into Paleoethics or PVL essentials
  • Check your energy/protein bars!  For good protein bars brands, I suggest looking into, for example, Elevate Me or Quest Nutrition (the stevia-sweetened ones, not the ones with sucralose)

 

TRACKING

Looks at food labels and search for added sugars!  It takes some practise to get used to spot these easily!

RECAP

FOCUS/GOAL: Avoid simple sugars, and natural and artificial sweeteners

BONUS CHALLENGE: Avoid fruit and vegetables juices (devoid of fibre), and dried fruits (really just simple sugars!)

 

Good luck!! As always, if you have questions, please ask and get some answers,

Sully and Marie-Éve

Vanessa Sullivan, affectionately know as Sully, is a Coach and Owner at Taranis Athletics. She is passionate about helping people live healthier lives. “It’s not enough to get by, we should have the opportunity to thrive.”  You can read more about her here

Dr. Marie-Éve Gagné is a physicist who has taken her inquisitive mind into the world of nutrition. At first it was a life changing need for her own health and now she wants to share this knowledge with everyone to help improve lives. You can visit her site and find out more about her back ground and mission here

Wednesday January 11th

– No Midday 3.0

WOD

Rest Day

or

For time, In Pairs:

30 Alt DB Snatch (Buy in)
Into…
100 Burpees
50 Box Jumps
1000m Row
50 Box Jumps
100 Sit Ups

*Each Athlete will perform 30 DB Snatches before moving. You may work at the same time here.

*Only one Athlete can work at a time on the remaining exercises. Break reps as needed.

Class Times:
6:00am, 7:00am, 10:30am, 4:30pm, 5:30pm
Phase 3.0:
4:30-6:30pm

Tuesday January 10th

– Midday 3.0 from 10:30am-12:30pm

WOD

7 rounds for time:
10 HSPU
2 Rope Climbs
*Kipping or Strict HSPU

*Pack
5 rounds
10 HSPU or DB Press
1-2 Rope Climbs
*Pup
7 rounds
10 DB Press
1 Rope Climb or 3 Stand to Lowers

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Power Snatch + Hang Power Snatch
*Sets 1-3 x 3+3 @ 7RPE
*Sets 3-6 x 2+1 @ 8RPE
Rest 2 minutes b/t sets

B. 7 rounds for time
10 DB Press
5 Strict Pull Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Hang Power Clean
*Sets 1-2 x 3 reps @ 60%
*Sets 3-4 x 3 reps @ 65%
*Set 5 x 1 rep @ 70%

B. Every 2 minutes x 4 sets
Push Jerk x 3
Split Jerk x 2
*Sets 1-3 @ 65% of P.Press
*Sets 4-5 @ 70%
*Not TnG reps.

C. 4 sets of:
Clean Grip Rows x 10 reps (Moderate-Heavy)
Rest 30 seconds
Ring Push Ups x 8-10 reps
Rest 60 seconds
*Pause for 2s in bottom of each push up.

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Hang Clean
*Sets 1-2 x 3 reps @ 65%
*Sets 3-4 x 3 reps @ 70%
*Sets 5-6 x 1 rep @ 75%

B. Every 2 minutes x 5 sets
Push Press x 3
Push Jerk x 2
Split Jerk x 1
*Sets 1-3 @ 70% of P.Press
*Sets 4-5 @ 75%
*Not TnG reps.

C. EMOM x 10 minutes
Min 1: Man Mankers x 5 reps (55/35)
Min 2: GHD Sit Ups x 10-15 reps

2-A-DAY

L2:
3 rounds for time:
20 Cal Row
15 TTB
10 Burpee Box Jumps (24/20″)

L3:
4 rounds for time:
30 Cal Row
20 KB Swings (2/1.5pd)
10 Burpee Box Jumps (24/20″)

 

Monday January 9th

– Midday 3.0 from 10:30am-12:30am

Weightlifting Skill:

EMOM x 10 minutes
Power Clean + Hang Clean+ Push Jerk + Split Jerk
*60-70% of 1RM Power Clean

WOD

“Karen”
For time:
150 Wall Balls (20/14)

*Pack
100-150 Wall Balls (20/14)
*Pup
75-100 Wall Balls (Scale as needed)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Front Squat x 5 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

B. Every 90 seconds x 5 sets
Snatch Pull + Power Snatch
*Sets 1-2 x 3+1 @ 65%
*Sets 3-4 x 3+1 @ 70%
*Sets 5-6 x 2+1 @ 75%

C.”Karen”
For time:
150 Wall Balls (20/14)

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Front Squat x 5 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

B. Every 90 seconds x 6 sets
Snatch Pull + Snatch
*Sets 1-2 x 3+1 @ 70%
*Sets 3-4 x 3+1 @ 75%
*Sets 5-6 x 2+1 @ 80%

C.”Karen”
For time:
150 Wall Balls (20/14)

2-A-DAY

L2:
4 sets of:
L-Sit DB Press x 6-8 reps
Rest 30 seconds
TEMPO Pull Ups x 3-5 (3s Up,3s Down)
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

L3:
4 sets of:
Wtd P-Bar Dips x 6-8 (Heavy)
Rest 30 seconds
False Grip Ring Pull Up x 3-5
Rest 30 seconds
Med Ball V-Ups x 10-15 reps
Rest 90 seconds

 

Saturday January 7th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

WOD

Deadlift
1-1-1-1-1

A. 1 set of:
Deadlift x 5 reps @ 50-60%
B. 2 sets of:
Deadlift x 3 reps @ 60-70%
Suggested Increases:
Set 1 x 1 @ 70%
Set 2 x 1 @ 75%
Set 3 x 1 @ 80%
Set 4 x 1 @ 85%
Set 5 x 1 @ 90% +
* Pack – 5 sets x 3 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

CashOut
EMOM x 5 minutes
3 Deadlifts @ 50-60% of 1RM
5 Burpees over the Bar

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Back Squat
*Sets 1-3 x 4 reps @ 70%
*Sets 4-5 x 2 reps @ 75%

B. EMOM x 10 minutes
Min 1: Unbroken TTB x 8-12 reps
Min 2: DB Reverse Lunges x 10-12 Alt (Tough)

C. 3 sets of:
Goblet Squat x 20 reps (Moderate)
Rest 30 seconds
DB Tate Press x 10 reps (Light-Mod)
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-3 x 4 reps @ 75%
*Sets 4-6 x 2 reps @ 80%

B. EMOM x 10 minutes
Min 1: GHD Sit Ups x 10-15 reps
Min 2: Legless Rope Climb x 1-2

C. 3 sets of:
DB Step Ups x 20 Alt reps (Moderate)
Rest 30 seconds
DB Tate Press x 10 reps (Mod-Tough)
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 90 seconds

2-A-DAY

Rest Day

Friday January 6th

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
50 Cal Row
150 Dbl-Unders
50 Alt Stationary Lunges

*Pack
3 rounds for time:
50 Cal Row
100 Dbl-Unders
50 Alt Stationary Lunges
*Pup
3 rounds for time:
30 Cal Row
50 Dbl-Unders or 200 Skips
30 Alt Stationary Lunges

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Power Clean + Push Jerk
*Sets 1-3 x 3+3 @ 7RPE
*Sets 3-6 x 2+1 @ 8RPE
Rest 2 minutes b/t sets

B. 3 rounds for time:
75 Dbl-Unders
50 Alt Stationary Lunges
25 Sit Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Power Clean+Hang Sq Clean+Jerk
*Sets 1-3 @ 65%
*Sets 4-5 @ 70%

B. Complete
10.8.6.4.2
Unbroken Hang Power Cleans
Men: 115-135
Women: 75-95
*Rest 60 seconds b/t sets

C. 3 sets of:
Single Leg RDL’s x 10/Side
Rest 30 seconds
Russian KB Swings x 15 reps
Rest 30 seconds
Hollow Holds x 30-45 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Power Clean+Push Jerk+Hang Sq Clean+Jerk
*Sets 1-2 @ 60%
*Sets 3-4 @ 65%
*Sets 5-6 @ 70%

B. For time:
10.8.6.4.2
Unbroken Hang Power Cleans
Men: 185-225
Women: 125-155

C. 3 sets of:
RDL’s x 10 reps (Heavy)
Rest 30 seconds
Single Leg Box Squat x 10/Side (20/16″)
Rest 30 seconds
L-Sit Hold x 20-30 seconds
Rest 90 seconds

2-A-DAY

L2:
3 rounds for time:
7 CTB Pull Ups
14 Box Jumps (24/20″)
21 Wall Balls (20/14)

L3:
3 rounds for time:
7 Muscle Ups
14 Box Jumps (30/24″)
21 Wall Balls (30/20)

 

Thursday January 5th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
21 Thrusters (115/85)
400m run
18 Thrusters
400m run
15 Thrusters
400m run

*Pack
21.15.9 Thrusters (95/65)
400m run b/t rounds
*Pup
15.12.9 Thrusters (Scale as needed)
200m run b/t rounds

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Front Squat
*Sets 1-3 x 5 reps @ 7RPE
*Sets 3-6 x 3 reps @ 8RPE
Rest 2 minutes b/t sets

B. For time:
21 Push Press (95/65)
400m run
18 Push Press
400m run
15 Push Press
400m run

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 5 reps @ 65% of 1RM
*Sets 3-4 x 3 reps @ 70%

B. Every 2 minutes x 6 sets
TnG Power Snatch
*Sets 1-2 x 8 reps @ 60%
*Sets 3-4 x 6 reps @ 65%
*Sets 5-6 x 4 reps @ 70%

C. 3 sets of:
Incline DB Rows x 10 reps (Tough)
Rest 30 seconds
Turkish Get Ups x 3/Side
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 5 reps @ 65% of 1RM
*Sets 3-4 x 3 reps @ 70%

B. Every 2 minutes x 6 sets
TnG Power Snatch
*Sets 1-2 x 15 @ 95/65
*Sets 3-4 x 10 @ 135/85
*Sets 5-6 x 5 @ 165/105

C. 3 sets of:
Incline DB Rows x 10 reps (Heavy)
Rest 30 seconds
Turkish Get Ups x 3/Side
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

2-A-DAY

L2:
For time:
50 Cal Row
30 Thrusters (75/55)
80 Dbl-Unders

L3:
For time:
50 Cal Row
50 Thrusters (65/45)
100 Dbl-Unders

 

Healthy Habit #4

Happy 2017!

 

FOCUS N.E.P.A. or N.E.A.T.

Non Exercise Physical Activity or Non Exercise Activity Thermogenesis

AKA: What do you do for movement outside of your gym or sport time.

 

GOAL/FOCUS is either A or B

  • A. Track Steps: Minimum 7500 – 10,000. Your number for this goal really depends on your current baseline and job activity. Will discuss further below.
  • B. Minimum 40 mins of NEPA added into your daily routine.

 

Possible reality

Many people work a desk job and don’t have the same opportunity to get large volume of NEPA in their daily life. We have given you the range in steps, 7500 – 10,000 to take this into consideration with the overall goal of time conditioning yourself to have a daily minimum of 10,000 steps. Start slowly by looking for small areas to get extra steps in. See the strategies below.

 

WHY

Working out 5 x a week for 1 hour, working a desk job, going home to take care of home chores, kids, pets etc followed by an evening in front of the TV is actually considered a sedentary lifestyle. You might say, “but I train at your gym 5 days a week Sully, I’m active!”. Yes you do and I am thankful you choose Taranis to get after building your strength, CRCV and General Physical Preparedness but we need more non exercise activity in our lives for balance and the overall picture of wellness.

Think about this equation for calorie burning: BMR calories + Calories spent digesting food +  WORK OUT Calories + NEPA = total calories used in the day. Science tells us that investing more time in non exercise activities (read low stress) adds to the benefits of the time we spend in exercise specific activities. So where is the easiest place to get that? Walking. And now you understand why we have a walking goal.

Walking is a great way to combat the hours we spend sitting at desks, on couches and in cars. You know how sitting in chairs has been tagged as the new smoking regarding our health. Low back pain, tight hip flexors, poor neck posture, poor breathing patterns… these all lead to chronic unhealthy movement patterns and then possible injury or chronic pain.

Walking is great for your state of mind and thus it helps lower your stress and cortisol.

 

HOW

Places you can add walking into your life are all around you. A bit of effort needs to be made but once the habit is formed, you will wonder how you ever thought it would be a hard thing to add to your routine.

  • Park further from the office or store entrance.
  • Pick a location to eat your lunch away from your desk
  • Take the stairs instead of elevators and escalators
  • Book walking meetings or coffee dates. I know people in the corporate world that use this strategy for meetings and i personally ask friends to go for a walk these days.
  • Fill up your water bottle from the neighbour’s house… hahah just kidding! But perhaps use a fountain at work that is further away or make a lap around the office 3 times before you fill the bottle?
  • Walking dogs and taking kids to the park are the norm for some people but if you don’t have either of these as a reason, borrow someone’s! Or just go for a walk yourself without any destination in mind.

You will be amazed at how quickly your steps increase when you look for these moments to increase them.

Here’s an example for you: In September I committed to walking to and from my dance class as a way to increase my NEPA. My studio is downtown so I park around the Delta and walk 15 mins each way. This gives me an extra 4000 steps in my day! Based on my heart rate while walking (I’m not going slow) my Fitbit tells me I’m burning an extra 225 cals just by doing that. It gives me mental time to let go of my work day, review my dance steps and then on the way home I get to walk and enjoy all the beautiful endorphins that are rolling from the 60 mins of flamenco stomping and clapping (additional 350 cal burn).

TRACKING

Fitness tracker

Smart Phone. Most phones these days have step counters built in. Of course you might not have your phone with you non stop. Perhaps for the next week see if you can make it happen just to have a look at the reality of your steps.

No tracking device? That’s ok, we have included the 40min goal for you! Break this down any way you like but the accumulated total should get you hitting a target. 

RECAP

FOCUS/GOAL: 7500- 10,000 steps per day as a minimum OR 40mins of NEPA in your day.

BONUS CHALLENGE: Surpass 10,000 steps per day! 

Good luck!! As always, if you have questions, please ask and get some answers,

Sully and Marie-Éve

Vanessa Sullivan, affectionately know as Sully, is a Coach and Owner at Taranis Athletics. She is passionate about helping people live healthier lives. “It’s not enough to get by, we should have the opportunity to thrive.”  You can read more about her here

Dr. Marie-Éve Gagné is a physicist who has taken her inquisitive mind into the world of nutrition. At first it was a life changing need for her own health and now she wants to share this knowledge with everyone to help improve lives. You can visit her site and find out more about her back ground and mission here

Page 3 of 41234