WOD – 1/1/2015

Happy Holidays!

To help you recover from your New Year’s celebrations, here’s a simple plan for the day:

Round 1 (Lower):

-Drink 8 ounces of water
-Stretch for 5 minutes, focusing on lower back, hips, & legs
-20x Single Unders
-3 sets of 10 Squats + 10 Back Extensions + 10 Sit-ups
-30 sec rest between sets

Round 2 (Upper):

-Drink 8 ounces of water
-Stretch for 5 minutes, focusing on torso, shoulders, & arms
-20x Single Unders
-3 sets of 10 Push-ups + 5 Pull-ups
-30 sec rest between sets

Round 3 (Cool Down):

-Drink 8 ounces of water
-Stretch for 10 minutes, whole body

Lastly, eat a good breakfast including at least 25-35 grams of Protein, 10-12 grams unsaturated Fat, and about 15 grams Carbohydrates. As an example, you can have the classic bacon, eggs, & toast to hit your macros like this:

  • 2 large whole Eggs (5.4 g unsaturated fat/3.2 g saturated fat  |  1.2 g carbs  |  12 g protein  |  130.2 calories)
  • 3 ounces egg white (0.1 g unsaturated fat  |0.6 g carbs  |  9.3 g protein  | 40 calories)
  • 2 slices bacon (4.8 g unsaturated fat/2.3 g saturated fat  |  0.2 g carbs  |  6.3 g protein  |  90.7 calories)
  • 1 slice whole wheat toast (1 g unsaturated fat/0 g saturated fat  |  16 g carbs (1.5 g Fiber)  |  3.5 g protein  |  81 calories)

This meal will end up providing 31.1 grams protein, 11.3 grams unsaturated fat (5.5 grams saturated fat), & 16.5 grams carbohydrates (medium GI food, good for recovery) for a total of 341.9 calories.

Now go enjoy your new year!