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WOD TUESDAY 11.21.17

12 Min
Split Jerk- build to a max for today
-Take 75% of your max today and complete
5 sets of 1 Split Jerk
-rest 1 min between sets

EMOM 20
“Death by Clean and Jerk” 135/95 (L2 115/85), (L3 95/65)
-Complete 1 Clean & Jerk every minute adding one rep each minute
-If you fail to complete the necessary reps within the minute, then rest the next minute and complete the remaining EMOM with the set prior to the missed set for the remaining sets.

By | 2017-11-20T22:00:22+00:00 November 21st, 2017|Categories: Workout of the Day|0 Comments

TCL Personalized Nutrition Success Story: Ricciann Kingman Sheridan

Congratulations to Ricciann on an incredible 12 week transformation. I admit I was worried when she first came to me knowing what she was dealing with at home with 3 young boys, working various shifts as a nurse and finding time to work out. Her plate was very full. She put 110% into every day – reading her journal notes I often wondered how she was managing it – but her results speak volumes about her consistency and dedication! So proud of what you accomplished Ricciann!

Physical Transformation:

  • Weight lost: 12.8 pounds
  • Body fat lost: 6.6%
  • Muscle gained: 2.8%
  • Waist: 2.75 inches lost
  • Chest: 2.25 inches lost
  • Hips 1.75 inches lost

What was your expectation prior to starting the program?

I knew that this program could work, I would always see the posts of the transitions from other people doing it, I just was not sure that I could do this. Did I have enough willpower to do something like this? I had spoken to some of my friends that have done this and they made it seem really interesting, it definitely sparked my interest.

Did we meet your expectations?

Yes. I reached out to Dianne a while back, I had just had my 3rd baby boy at 30 weeks. I had spent 4 weeks prior to having him on bed rest. Dianne was so honest with me, she had said that this was going to take a lot of preparation and devotion and reach back out when life settled a bit, and honestly I had no time. I had 2 little boys at home and a baby boy in the hospital, I was having a hard enough time splitting my time among them, never mind then having to food prep.

When life settled down a bit and I was able to look in the mirror, I knew the time was now. I needed to make a change, so I reached back out. Dianne was great, as well as everyone else that helped support me during this process. The days that I felt were difficult and I was not doing my best, Dianne made me feel that I was doing such a great job.

What are some of the most powerful lessons you are walking away with?

The first lesson I learned was that I am stronger than I ever thought I was. I walked into this 12 weeks ago doubting myself, wondering if this was something I was strong enough to accomplish. And 12 weeks seemed so far away at that time. Every week I conquered was that much closer to my first 12 weeks being done. I finished this 12 weeks feeling better than I have ever felt and looking better now than I have ever looked in my life, including pre kids. I don’t think I have been this lean in my life.

The second lesson is FOOD is so important, GOOD food. Everyone that asks me what kind of diet I am on…I usually say, I’m not on a diet, I can eat whatever I want, but I try and make the best choices. I eat real food. I feel like all I do is eat all day. I’m not saying it is always easy to eat the good foods. There are days that I want to eat the entire bowl of M&M’s but I have learned self-control and I know that I will regret that decision the next day. I made it 12 weeks without one piece of candy! And my 12 weeks was during Halloween. And I have 3 kids, so imagine the amount of candy we had in our house.

What is your greatest accomplishment?

Doing it all. I was able to complete this first 12 weeks doing it all. I have 3 young children, age 4, 2 and 8 months. I am a nurse, I may not work full time, but I work 1-2 times a weeks, all while being a full time mom and wife. I was able to find the time to make my health a priority. There were days that it was hard, but I tried to make sure I had the right food choices available at all times. I was very lucky that my husband stepped up and decided to do this with me, and he is a great cook ;).

I finished this 12 weeks a much healthier woman than I was 12 weeks ago and I am very excited to see where the next 12 weeks take me. I love this program and I am beyond thrilled with the results.


For more information, check out TCL Personalized Nutrition. And take our Free Health Assessment to see if this is right for you!

By | 2017-11-20T16:47:14+00:00 November 20th, 2017|Categories: Nutrition, The Cynergistic Life|0 Comments

WOD MONDAY 11.20.17

Congratulations Bob on your 3rd Place Finish at the Well Seasoned Masters Comp!

12 Min:
3 Front Squats + 3 Back Squats
-Build to a heavy complex, not a max

Take 70% of what was established above for the following workout:

AMRAP 5
5 Front Squats
5 Strict HSPU

Rest 2:30

AMRAP 5
5 Back Squats
5 Strict C2B Pull Ups

Rest 2:30

AMRAP 5
7/5 Calorie Row
10 HR Push Ups

Rest 2:30

AMRAP 5
5 Burppes
5 KBS

By | 2017-11-19T23:06:59+00:00 November 20th, 2017|Categories: Workout of the Day|0 Comments