181002 - Tall Sock Tuesday!

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My TIP for today is all about healthy snacks! With our nutrition challenge, you get a whole point for eating one healthy snack during the day! This snack can help stave off cravings for fast food runs and reaches for the candy bowl!

200 CALORIES OR LESS WELL BALANCED ON-THE-GO SNACKS
(SOURCE - FUEL FOR WELLNESS BLOG)
https://fuelforwellness.com/2015/10/07/well-balanced-snacks-on-the-go/

  • 1 (6 oz) container non-fat, plain Greek Yogurt + 1/2 cup sliced strawberries + 8 almonds

  • 1 (6 oz) container non-fat, plain Greek yogurt + 2 tbsp trail mix                                           

  • Light string cheese + 1 small apple                                                                                                                 

  • 5 Akmak crackers + 2 Laughing Cow cheese wedges                                                                       

  • 10 baby carrots + 3 tbsp hummus mixed with 1/2 cup cottage cheese/Greek yogurt     

  • 1 packet plain instant oatmeal + 1/2 scoop protein powder + 5 chopped almonds 

  • 1 hard boiled egg + 1 tbsp hummus + 1 lightly salted rice cake                                           

  • 3/4 cup plain Cheerios + 1/2 scoop protein powder + 1/2 cup 1% milk                                 

  • 1 oz turkey jerky + 100 calorie pack of almonds                                                                           

  • Quest protein bar                                                                                                                                         

  • 1/4 cup dry roasted edamame + 1 cup air popped popcorn + 2 tsp chocolate chips  

  • 3/4 scoop protein shake + 2 tbsp dried cherries + 1 tbsp peanuts                                              

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WARM UP -
Jog 100m
Single Arm Farmer Carry (Out Right and Back Left)
Single Arm Front Rack Carry (Out Right and Back Left)
10 Suitcase Deadlifts on each side

MOBILIZE - PVC Good Mornings and Hammy Banded Activation

STRENGTH - Deadlift
10 @ EB
5 @ 30% +40#
3 @ 50% + 40#
2 @ 65% + 40#
3 sets of 1 @ 75% + 40#

WOD - AMRAP 8:
1 Rope Climb
10 Front Rack Step Ups 75/55 with 20”
20 Double Unders or 40 Singles

COOL DOWN - 100m Walk with Forearm Stretch