Archives For hanley

Angie’s been on the Lotta Nutrition program for a while now but it’s only recently that she’s buckled down and started to trust the process, which for her meant being consistent. Her progress is awesome and she’s nowhere near finished.

Sarah had 3 strict pull ups prior to doing Coach Erin’s 8-week pull-up program. Now she has 9. It also doesn’t hurt that’s she been on the Lotta Nutrition program!

APRIL 3RD
Chest 41.5
Upper arm 13.25
Waist 39.5
Hips 45
Thigh 26.5
Weight 189.6
MAY 17TH
Chest 38.5
Upper arm 12.5
Waist 35.25
Hips 42.5
Thigh 25.5
Weight 176.8
CHANGE in 6 WEEKS
-3″ chest
-.75″ upper arm
-4.25″ waist
-2.5″ hips
-1″ thigh
-12.8 lbs.

 

I have dominated Whole30 challenges and trimmed down for weddings and swimsuit season like a champ but moderation has always been a weakness. I was a meal prepper and (mostly) ate clean healthy food, but my “cheat” days were quite intense. I had no grip on serving size and no self-control when it came to trigger foods.

Enter Lotta Nutrition. I have learned the macros system, how to appropriately measure and plan my meals, the magic of consistency, the power of accountability through coaching, and the discipline of quick recovery when I allow myself to enjoy holidays and gatherings with family and friends. With the addition of the precision nutrition programming, I have gained an element of mental and emotional (for the most part, let’s be honest here) control over my diet.

This programming has followed me through moves around the country and changes in training from being sidelined due to injury to almost exclusively cardio intense rowing and back to CrossFit, I have lost weight, changed my body composition, and I am eating more that I ever have…..not of anything I want, but of high quality, nutrient dense foods. I feel fueled by my food and freed from it.

I have two recent nutrition wins:

1. In my kitchen, I currently have three servings gone from a week old open bag of Siete Foods Lime Tortilla Chips. I also have a dark chocolate bar with two servings missing. These are foods that I once “couldn’t be trusted alone with”. I know they will still be there tomorrow and I can fit them into my macros another day.

2. Last week I attended a wedding. I didn’t have to change my diet nor workout routine in the weeks before in order to slim down to feel good in a dress. I was quite compliant in the weeks leading up to it, but I didn’t have to crash to make that happen.

These wins can’t be measured on a scale or with a tape measure, but they make my efforts worth it.

LEARN MORE

MURPH DAY 6-17-17

hanley —  April 25, 2017 — Leave a comment

5th Annual Navy SEAL Memorial Challenge | Murph Day 2017US_Navy_SEALs_insignia

In honor of Medal of Honor recipient Lieutenant Michael Murphy and all fallen veterans, CrossFit Hud is excited to host “Murph Day 2017” on Saturday, June 17th – 9:00 AM

EVENT SPECIFICS:

  • $30 to participate
  • proceeds go to the Navy SEAL Foundation
  • entry fee includes an event t-shirt
  • event open to all – members and non-members
  • “Smurph” workout will be offered as a scaled option for beginners

INSTRUCTIONS:

  • If you are participating – REGISTER HERE!
  • Not participating in the workout, but still want to donate. Click HERE
  • Once you have registered/donated, please fill out the following form T-SHIRT Shirts will be printed on Next Level shirts. Shirts for participants only.
  • All registrations after June 1st will not receive a t-shirt

The Workout:
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

“Smurph”
For time:
1/2 mile run
50 pull ups
100 push ups
150 squats
1/2 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

When:

Saturday, June 17, 2017 from 9am – 1pm

Where:

CrossFit Hud
4340 West 96th Street, Suite 106
Indianapolis, IN 46268

Lieutenant Michael Murphy:

Murph-2

Medal of Honor Citation:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Put weight overhead often

hanley —  April 11, 2017 — Leave a comment