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Fuel your performance, complement your training

Hey Team,

Watching you guys throw down this week with great intensity has been an awesome thing to witness. There's definitely something about PUSH week (and our other in house competitions) that really ramps up the excitement and effort in the workouts. There have been lots of PRs and firsts this week, and we've still got two wods to go!

I've been focusing a lot on nutrition coaching lately, and I always think about the potential that solid nutrition creates. It's not about eating less or trying to be skinny... it's about complementing the effort that you put in. Your body is a machine, and it needs clean, consistent fuel to function at its best.

"You can't out train a bad diet" is a phrase that's thrown around a lot. It's true. You can definitely pull in enough calories eating poor quality foods, but your overall health will not be optimized, nor will your performance or recovery. I would take that one step further and say that "you can't optimize performance and health WITHOUT a good nutrition base", and I've seen that so many times with both myself and my nutrition clients.

If you're working hard in the gym, and care about your short and long term health, you owe it to yourself to take a look at your nutrition. Just imagine how healthy and fit you could be by adding this vital component to your training. If you're not sure where to start, or just want to get to know MORE about how to build, track, and adjust your nutrition, sign up for my 6 week Nutrition Basics course. It will give you all the information you need to step in the right direction!

You can sign up by clicking the link HERE. Sessions will be live via Zoom on Sunday nights from 745-830 and also will be available as recordings if you can't make that time.

It all kicks off this Sunday the 18th, so get on it!





Spiderman lunge with twist x 3/side

Dowel dislocates x 6

Plank with leg raise x 6/leg

Jumping jacks or single skips x 20


Well, it won't be easy! Bigger classes will run heats, so be prepared for that ... to cheer on your buddies! Stay tough and fight through :)


4 rounds for time of:

15/10 Assault Bike Calories

15 Hanging Knee Raises

20 Dumbbell Hang Power Snatches, 35/20 lbs

10 Burpee Over Dumbbells


4 rounds for time of: 25/20 Assault Bike Calories 15/10 Toes-to-bars 20 Dumbbell Hang Power Snatches, 50/35 lbs 10 Lateral Burpee Over Dumbbells


4 rounds for time of: 30/25 Assault Bike Calories 20/15 Toes-to-bars 30 Dumbbell Hang Power Snatches, 50/35 lbs 15 Burpee Over Dumbbells


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