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WOD Thursday 7.20.17


Every 15 seconds for 5 Min (20x)1 Push Up @ 32X2 tempo -3 seconds to lower, 2 second hold at bottom with legs and chest off the floor, fast up and 2 second at the top of the plank.

-use vest if appropriate

Every 75 seconds x 10
1 Strict C2B Negatives -start with your chest in full contact with the bar 

 :03 pause at the top + a :07 descent back to lockout

-wear vest is applicable

Every 90 seconds x 4

5 Strict, top half ring dips. -starting from lockout to half way down and press back up. 

10 Seated Double KB press -make sure elbows track forward.

3 sets:

20 GHDSU Trunk rotations w/ pvc pipe 

-PVC held like a back squat, lean back to a 45 degree angle, and twist right to left while maintaining that 45 degree angle.

By | 2017-07-19T19:53:21+00:00 July 20th, 2017|Categories: Workout of the Day|0 Comments

TCL Personalized Nutrition Success Story: Jennifer Tully

Congratulations to Coach Jen Tully on a remarkable 12 week transformation!  Jen’s goal was to just feel better and more confident.  Her hectic schedule made this a challenge but by putting herself first and making herself a priority she was able to impact her life in so many areas!  Very proud of you Jen!  Great job!

Physical Changes

  • Lost 12.8 pounds
  • Lost 4.3% body fat
  • Gained 1.5% muscle
  • Lost 7 years body age
  • Lost 2.25 inches – waist
  • Lost 1.25 inches – chest
  • Lost 3 inches – hips

from Jen:

Before I started the program, my husband had already been in it for several weeks. I saw tremendous results with him but to be honest, even though I had been in a rut with my nutrition and overall fitness, I wasn’t sure that I wanted to commit to TCL for myself. I am not typically a believer in the scale and it kind of scared me as I didn’t want to become obsessed with measuring and weighing food, and with weighing myself daily.
I knew I needed to do something for myself, however, as I was beginning to spiral downward, which affected my mood and self confidence. I tried to do it on my own without much success. I knew that I needed the accountability and guidance. This is when I decided to give TCL a shot. I went in with the notion that I was going to stick to the numbers, log everything even if I did go off-track, and I would allow myself to go off-track when I wanted and be honest about it, communicating with my coaches…all without becoming obsessed with the scale.

The first couple of weeks were tough, trying to hit my numbers. Tull (my husband) was a big help in finding foods to fit my macros. I was lucky to have him by my side! Cindy was always there too to answer questions and to offer suggestions. I loved the spreadsheet with feedback from my coach. I logged daily, I weighed in and recorded daily, I noted my hours of sleep along with exercise and how I felt daily on a scale of 1-5 with anecdotal notes. There were days that the scale went up and I was not happy. Having access to “My Fitness Pal” and by looking at my macro-tracking spreadsheet, Cindy was good at pinpointing where I may need to adjust (i.e. if my sodium may have been too high or if perhaps I should be drinking more water or getting more sleep). Her feedback on the spreadsheet was also very helpful. Cindy always assured me not to get hung up on the scale. There are days that you may go up by a fraction of a pound, or up by 1-2 pounds; but it will go back down if I kept following the plan and hitting my macros. The number on the scale was just part of the big picture. That proved to be true when I saw my overall numbers in the end. All along, more importantly, I felt better and better about myself as the weeks progressed. I feel like “myself” again, more confident and comfortable in my own skin.

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

The TCL program not only offered support with eating and nutrition, but they offered powerful articles that made sense and hit home. I know that it is important that I put myself first sometimes and focus on my own needs. When I take care of myself, it in turn benefits my kids and my husband. Taking the time to be sure to eat right and being sure that I get the exercise that I need is important for my mental health. The happier and more confident I am with myself, the more patience and positivity I have with my family.

What is your greatest accomplishment?

When I went off-track, I did not derail.
With three kids and a hectic schedule, I tend to get wrapped up in all of the running around with late nights and no time to eat. These are the days that (before these 12 weeks) I would typically skip meals or pick here and there at whatever was near.
In the summer, I always go ice cream shop hunting with my kids. Once I indulge in a guilty pleasure, I would typically throw in the towel, leading to a downward spiral of eating like crap and feeling like crap. In the past 12 weeks however, I did not allow this to happen. 

Like I said at the beginning, I went into this saying that I was going to stick to the program but allow myself to indulge a bit when I wanted to, while staying honest in my tracking and logging. I found that even when I did indulge in ice cream or a drink, I could plan for it and not totally “derail.”
Looking at my before and after pictures was very rewarding. It’s crazy that my body could transform so much in 12 weeks of tracking what I eat with the proper guidance. One goal of mine was to feel comfortable in a bikini again. I’m not quite there yet, but I don’t think I’ll be wearing the Granny skirt bathing suit that I had bought myself for my Easter basket.


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

By | 2017-07-18T13:40:44+00:00 July 19th, 2017|Categories: Uncategorized|0 Comments

WOD Wednesday 7.19.17


Every 90 seconds x 3

Clean Pull Clusters 1.1.1 -10 seconds between each single

@ 90% 1 RM Clean
7 Minutes

3 TnG Squat Cleans 

Build to a tough set of 3 in 7 minutes

No max efforts 
3 sets:

5 OHS @ 22X1 tempo

-slightlyheavier than last week

-rest 1 minute
EMOM 12

Min 1: 50 Double Unders (L2 35 Double Unders), (L3 Attempts for the minute)

Min 2: 1 Rope Climb + 5 HSPU (L2 Climb Pull + 1-3 HSPU), (L3 Climb Pull + 1 Wall walk)

Min 3: 10/7 C2B (L2 10/7 Pull Ups), (L3 3-5 Eccentric pull ups)

*repeat for 3 more rounds

By | 2017-07-18T20:55:17+00:00 July 19th, 2017|Categories: Workout of the Day|0 Comments

TCL Personalized Nutrition Success Story: Frank Canapino


Congratulations to Frank Canapino on a fantastic transformation these past 12 weeks!  Frank had some tough days but remained consistent and on track!  Watching the improvements he has made in his performance has been equally impressive!  Looking forward to what his next 12 weeks will bring!  Great work Frank!

Physical Changes

  • Lost 24.6 pounds
  • Lost 8.8% body fat
  • Gained 4.8% muscle
  • Lost 9 years body age
  • Lost 5 inches – waist
  • Lost 2 inches – chest
  • Lost 3.25 inches – hips

from Frank :

I’ve dieted before but I have been going up and down for the past few years. This time, as always, I was hoping to get back down to the weight I was at my wedding. In the past while dieting using macros was probably the most effective way for me to not only lose weight but still being able to train and keep strong.
Not just did I end up at a lower weight than I have been in over 3 years but I also ended up being at a lower body fat % than I think I have ever been. I was able to keep getting new PR’s even while losing weight and other than a few days I didn’t ever feel like I was “starving”.

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

I have gone up and down in weight a ton of times past few years. While I have been working out at the gym basically the entire time its been my diet that has been the one thing that changes. Its also amazing to look at food I used to eat especially at work and realize how eating things like that were working against me.

What is your greatest accomplishment?

Making it through the 12 weeks of,
turning down free food at lunch,
measuring everything,
working out as much as I did And,
wanting to do this again!
Even at my lightest in my adult life I wasn’t in nearly as good shape as I am now. I was “skinny” but at a higher body fat % and didn’t feel nearly as good as I do now.


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

By | 2017-07-18T12:58:32+00:00 July 18th, 2017|Categories: Uncategorized|0 Comments

WOD Tuesday 7.18.17

3 Rounds:
12 Push Jerks @ High effort-moderate loading
1 Min Max Double Unders
2 Min rest
+
After 3rd set, rest 4 Min
+
3 Rounds:
8 Snatch Grip Deadlift @ 21X1 tempo-Mod Loading @ 85% of 1 RM Snatch
1 Min Sled Drag for Distance-non stop concentric movement in a walk
2 Min Rest
+
After 3rd set, rest 4 Min
+
5 sets:
1 Negative Ring Dip (5 second descent with Max Effort Hold below parallel)
Rest as needed between sets

Accumulate 2 Min Bar Hang-engaged lats
*add weight if applicable

By | 2017-07-17T22:05:33+00:00 July 18th, 2017|Categories: Workout of the Day|0 Comments