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September 21, 2018

Clean (EMOM 5: 1 squat clean) build each set. Finish around 70-75% of 1RM – use this weight for the MetCon if scaling is necessary. Metcon (Time) For Time 9-7-5 AB cals 3-2-1 squat cleans (225/155)GOAL: Sub 3min CAP: 5min COOKIES: 3 sets 6-8 tough bent over rows – rest 1min 6-8 tough bench press

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August 1, 2018

Kalamazoo Strength and Conditioning is a community. A group of people with diverse characteristics who are linked by social ties, share common perspectives, and engage in joint action in geographical locations or settings. This is important for a couple different reasons. Most importantly, the opportunity to meet new people with two notable traits: a common

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July 30, 2018

Just because you’re alive, doesn’t mean you’re living. Be intentional. Weightlifting 15min to build to “Tough” Clean single Metcon (Time) For Time 21-15-9 ring dips pull-ups box jumps (24″/20″)

July 26, 2018

Use rest / active rest days to make a conscious effort to recover. Take action to improve your overall health and/or performance. Here are just a few of my favorite techniques to help me make the most of my rest days: Swimming or Bike ride Both of these allow us to get out of the

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June 20, 2018

Snatch (Every 1:30 x 6 sets: 1+1+1) Each set = 1 Sn. Liftoff + 1 Sn. Pull + 1 Power Snatch *Focus on mechanics and hitting each position. Weight should be light – moderate. * Those that know their 1RM snatch – working sets of 65-75% of 1RM snatch Metcon (AMRAP – Reps) 10x 1-minute

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Coconut Rice with Brussel Sprouts

This has been hands down one of my favorite (vegan) recipes. Cooking the rice in coconut milk is a GAME CHANGER. This recipe comes from Jeanine Donofrio’s cookbook, “The Love and Lemons Cookbook,” which I highly recommend. This dish is filling and offers up an incredible flavor profile, while also providing lots of great nutritional

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Whole 30 Wedge Salad / Dressing

Green Tea for GAINS??

Most of us associate green tea with quiet, peaceful practices. Yogis, monks, Japanese elders and grandmothers worldwide are common culprits but, what about everyone else? Well I’m here to tell you that green tea, especially matcha, offers up a LOAD of additional benefits, from helping prevent cancer, to increasing your gains. Check it out… First, let’s go

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Whole30 Avocado Tost

With the new year in full effect, many of us have volunteered for challenging resolutions. One of the most popular resolutions in the health and fitness world is some form of “diet.” While we like to encourage a lifestyle change (not temporary food changes) Whole30 is actually a little more like a diet – designed

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What is Whole30 ? Should You Try It?

Whole30 is all the buzz. It offers and points to countless benefits like losing weight, fighting disease and directs its focus to “resetting” the body over 30 days of “clean eating.” So, what exactly is Whole30? Whole30 is a short-term nutrition reset, designed to help you put an end to unhealthy cravings and habits, restore a

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