The Shed Strength and Conditioning

WOD:
PVC Dislocates
20 Squats
20 Puships
20 GHD Situps

Deadlift 60%Max +5lbs from yesterday 3-5 reps, then 90% of first set
Press 60%Max +5lbs from yesterday 3-5 reps, then 90% of first set

5 rounds
10 KB Snatches
10 1 Arm KBS (5 each arm)
10 Burpees

I think I can say that although we all have made significant progress in our fitness goals but I can also say that we can do more. The “more” is what I want to address.

The effort that you all put forth daily, in The Shed, continues to amaze me. I am now asking for that effort in other parts of your lives....Yeah, I am going to talk about your nutrition....again!

As you know, I am a huge fine of the work Melissa and Dallas from Whole9 have done and cannot say enough about the benefits my family and I have reaped by making changes in the way we eat.

Below is taken verbatim from their site.

“Eat real food – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
6. Do not drink alcohol, in any form.
7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
8. Most importantly… do not try to shove your old, crappy diet into a shiny new Whole30 mold. This means no “Paleo-fying” existing less-than-healthy recipes – no “Paleo” pancakes, pizza or Fudge Babies.
A few concessions, based on our experience, and those of our clients. These are less than optimal foods that we are okay with you including in moderation.
1. Processed Meat. On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky.
2. Nuts. We do not want you cracking out on nuts and nut butters, people. Sunbutter is acceptable – buy the organic (no sugar added) if possible.
3. Dried Fruit. In general, careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.
4. Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.
5. Coffee and black tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.
6. Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.
7. Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.”
The reason I am bringing this up yet again is not just a desire to see you improve as athletes but more importantly for your long term health and wellness. Take it from me, being sick sucks! I honestly didn’t know how bad I felt most of the time until I finally felt well. F’ing amazing.
Give it 30 days...Trust me, it is manageable.