400M Run
21 Thrusters (95/65)
21 Pull Ups
400M Run
15 Power Cleans
15 Box Jumps
400M Run
9 Push Press
9 Up/Downs
400M Run
~For Time~
Going Overhead!
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Today, I want to look at what I consider to be a couple of minor vices, provided their consumption is “moderate”. Moderate…how’s that for a word that has a million meanings? One person’s “moderation” is another person’s “excessive”. So today, we’ll look at two very common “drugs” used by the general populace, myself included, and try to figure out what is a “moderate” intake that won’t cause any health problems for most people. First things first, obviously there are many other sources of caffeine besides coffee, but tea has very little and you already know I can’t get with energy drinks. So for me (and most other healthy folks), my only real source of caffeine is coffee. Sure, I drink some green or white tea, but the overall caffeine content is low (we’ll discuss that further in a couple sections).
Entire article HERE
8am we will be Meeting at the South Gate Pond.
It is supposed to be breezy, so dress warm. You can always take off what you don’t need.
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Thursday ONE WORKOUT! An 8am partner affair. If you don’t have a partner we will find you one. Be there (on time!)
10-5-3
DB Thruster
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10-5-3
Back Squat
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10-5-3
Bench Press
Shoot for 3 rep max!
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10 Burpees
10 Jump Squats
5 Rounds For Time!
Allot of guys Jake’s age spend time working on “window dressing” muscles that “look good”. At 14, Jake put up 175lb back squat for 3 reps in a solid fasion. Strong is strong and jake is strong! Nice job.
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A big question this week is about dealing with nutrition over the Holiday. We are here all week, and have a pre-turkey group work out on Thursday at 8:00am. Stay SUPER clean all week. Drop a few blocks here and there (especially carb blocks) and stay active and hydrated. The folks that have been making good gains have reduced their carb blocks (especially fruit) from a traditional Zone. If you are having a 3 block meal and have fruit, you may want to look at 3protein, 3 fat and 1 carb. Carbohydrates are NOT essential like protein and fat.
10 Deadlifts (115/75)
20 Wall Ball
10 HPC (115/75)
20 KBS
10 Front Squat (115/75)
20 Box Jumps
10 Push Press (or Jerk) (115/75)
20 Pull Ups
10 Back Squats (115/75)
~2 Rounds For Time~
NO WORKING OFF RACKS, PINS, BOXES, or MATS! You must lift everythiong from the floor!
With the weights on the lighter side (relatively speaking) this was a great way to work with form…it got heavy FAST though!
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We’re meeting at the South Gate Pond in Ocean Pines, under the flags @ 8am.
The run can be as short as a mile and as long as 3, all abilites welcome.
I’ll post by 7am if the weather gets bad.
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25 Double Unders
25 Hang Squat Cleans (85/135)
25 Push Press/Jerk (85/135)
1000M Row
~2 Rounds For Time~
Karen doing a nice job on today’s workout. We are ending our latest food challenge and Karen has done great and is a front runner for the cash!
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