Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
30-sec single unders
5 dynamic squat stretch
3 sky reacher squats (each side)
3 Up downs
3 muscle snatch + 2 power snatch + 1 squat snatch
-into-
6 min to build to working snatch weight for WOD
**2. Workout Prep**
1 set
1 Squat Snatch (At workout weight)
2 Burpee Over Bar
10 Double Unders
Opie
Every 2:30 (10 sets)
1 Squat Snatch (185/125)
10 Burpees over bar
30 Double Unders
* Record each set
Accessory
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
DAILY LAZY MACROS POINTS
+2 points for 800g+
+2 points for Protein target
+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep
Notes:
6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).
WHAT’S THE PROPER FRUIT TO VEGGIE RATIO?
People have asked about the ideal ratio of veggies to fruit. There isn’t one!! Depending on which nutrient or phytochemical we are talking about, a fruit might be better than a veggie or vice versa.
“Fruit” and “vegetables” are culinary and botanical nomenclatures… not classifications of nutritional value. So you optimize the #800gChallenge® by eating as diverse an array of plant matter as possible. The more diversity across all fruits and veggies, the better.
And here’s the other thought about fruits “versus” veggies. Suppose someone eats more fruit than veggies because they don’t like veggies. It’s a pretty big diet win because the next option for them is to eat more grains or processed carbs.
EATING MORE VOLUME VERSUS MORE CALORIES
One of the primary ways people judge if they ate a lot is by how full they feel (“I’m so stuffed.”). The problem is different types of food have different amount of calories. You can get full on salad and you can get full on ice cream. Even though on both you feel “full,” eating the salad results in a fraction of the calories compared to ice cream.
But even in cases where you don’t stuff yourself, you don’t have to eat “that much” ice cream, cookies, chips, etc., to eat a LOT of calories. You could have eaten “just one cookie,” but that could have been multiple bowls of veggies or a bowl of fruit. This illustrates the concept of “caloric density.” You can think about it as “per bite” you get way more calories on processed foods and don’t feel as full.
This is some of the “magic” behind the #800gChallenge®. People feel full on all the fruits and veggies, but they are actually eating less calories than from most other food choices.
LEADERBOARD
Check out your standings here:
https://app.sugarwod.com/athletes/challenges/lazy-macros?date=20210503
