Today Adrian elaborates on part 2 of our talk on nutrition. Part 1 covered food quality, and today we talk about all things food quantity! Measuring food brings accuracy and precision to your diet that allows you to achieve higher level goals of body composition, performance and confidence!

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Today Adrian dives food and nutrition! He tries to help people understand it doesn't have to be complicated or fancy to get great results. Eat meats and veggies, nuts and seeds some fruite, little starch and no sugar. Do this 90% of the time and you will be and lead a pretty healthy lifestyle. This is a simple and effective way to each that CrossFit teaches very well. Eat more real food, do it consistently and buy less junk and processed food so that you aren't tempted to eat it when you are in a pinch or a hurry.

The follow up to this episode is coming, we take just another step forward into the nutrition discussion.

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In this episode Adrian begins a series about destroying obstcles that often exist between our optimal health and well being and where we currently find ourselves. Essentially everyone creates excuses and reason for themselves not to get to work or not to improve. Sadly, many of these reason seem justified but it's simply due to ignorance. Adrian removes the obstacle by removing the ignorance and reminding us that "training" is quite simple and that we all have ample resources and time to do it.

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Today Adrian goes through the intention behind the current training block for TTRU Competitor as we lead into the CrossFit Quarterfinals competition. If you are in the top 25% and need some good programming to follow, we've got you!

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Today Adrian finally gets a chance to sit down and record the review for 24.2, 24.3 and the overall CrossFit Games Open! He catches us all up on what he's been up to the last 2 weeks and of course kicks this episode off with a healthy rant that covers mindset, complainers, whiners and oh so much more!

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Tap in for my tips and strategies for 24.3! The CrossFit Games Open is coming to a close but we have one more big test left. This is a big one for any athlete on the cusp of qualifying to be a part of the top 25% in the world and punch a ticket to the CrossFit Games Quarterfinals. This is also a big workout for anyone trying to get their first bar muscle up or simply have the goal of finishing such a test under the 15:00 time cap! It will be a great test for all regardless of your ability or goals to finish this CrossFit season!

The CrossFit Games week 2 is underway! Today Adrian gives his thoughts on 24.2 announcement and gives tips and strategies for you to consider prior to taking this for a spin!

Take a look below for warm up help and tips.

Suggested Warm up:

Tissue prep/ static stretching: 

1:00 foam roll low + mid back

1:00 quad smash each leg

1:00 hamstring smash each leg

1:00 glute smash each leg

1:00 forearm smash (foam roller against wall, arm behind back against foam roller) each

+

1:00 Couch stretch each leg

1:00 Pigeon stretch each leg

1:00 forearm stretch

(Dynamic)Warm Up: 

20 Jumping jack

10 Toe touch + reach overhead

3 rounds

__________

3 Inch worm

6 Scorpion

8 Spiderman

20-30 Double Unders

3 rounds

__________

100m Row

5 Light to moderate deads (build each round to load for 24.2)

10-30 Double Unders

3 rounds not for time but quality and practice

Primer: 

This is where you want to attack just like you will in the test! Focus on fast transitions and pacing on each movement as you must maximize downtime. It will allow you to select a more casual / sustainable pace on the rower. 

__________

150m row at intended WOD pace

6 Deadlifts

25 Double Under (or scale)

2 rounds for time.

Rest 3:00-5:00

Go time!

RXConditioning:

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts 

50 double-unders

♀ 125 lb (56 kg)

♂ 185 lb (83 kg)

Today Adrian dives into what we should hav learned from 24.1. The takeaways from failing, from excelling and how it should guide our training going forward. If you are like some of our athletes, the first taste of this intensity was a kick in the teeth. How do we explore this in our training on a regular basis so we know we are better prepared for tests like this in the future? How can you learn from this experience and be better? And how does your personal limitations here reflect your own real life limitations? Do they correlate at all? Explore those aspects and much more as we dive into week 1 of the CrossFit Games Open.

Today Adrian dives into the essential perspective of programming and training. More is not better, better is better. And the harsh truth is that each day in the gym doesn't have to punish you or leave you feeling exhausted. In fact, it is best for your long term health and performance that many days leave you feeling like you could do more! Tune in to hear about how and why this is a prominent problem in the CrossFit space and how to better navigate this issues as both an everyday gym member or even an elite athlete.

Adrian jumps into a moderate length episode today that evolves a bit around programming and also the psychological approach to training. Not all training is created equal, and you know that if you listen to this podcast on a regular basis. Adrian describes today how athletes with a well rounded bank of fitness train at the tip of the spear vs. how athletes still trying to catch those athletes should be training. There is a distinct difference, be sure you listen to the full episode to get all the details.

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