Overhead squats
Workout of the Day
Warm up
Row 500 m or run 400 m or jump rope
Strength – Olympic lifts
Take 15 minutes to establish a squat clean (as heavy as possible)
Conditioning
AMRAP in 15 minutes of:
50 Double unders
12 Burpees
3 Wall walks
Every accomplishment starts with a decision to try. – Unknown
ANNOUNCEMENTS: 1) We need a voided check by the end of the week from all of you.
2) The Paleo Challenge comes to an end today. For those of you who participated, thanks. Even though it was organized poorly (I apologize), many of you showed initiative and followed it loyally. And many of you who did participate did see great results, which is AWESOME. Some of you I talked to lost up to 20+ lbs in the month or so of adhering to eating paleo. That is outstanding! I hope that makes you as happy as it makes me. And if you’ve been seeing great results – you feel, look, and perform better – why stop? Keep eating this way. Make it part of your life. Eat real, whole foods all the time and the benefits you’ve seen in the past month will continue. I promise the next one we do will be better. FYI – for those of you who paid the $20, we will be giving you you’re money back. However, there will still be prizes to a couple of winners, though.
3) CJ Hastings recently got CrossFit Level 1 Trainer certified. He is Rich Froning approved (Rich Froning was one of his instructors at the cert). He will soon be added to the very small coaching staff here at Forte (we are looking forward to growing our staff promptly *hint*). Which classes will he be instructing? That has yet to be determined. But either way, if he happens to be instructing one of the classes you attend, treat him like you treat me: like shit. JUST KIDDING! Treat him with respect and dignity. Bow in front of him and kiss his hand. Swear your allegiance. Or the Shake Weight it will be!
How many proposed causes of obesity are there? If you guessed 82, you were correct! And there is at least one medical paper legitimizing each theory. The 82 Putative Causes of Obesity
Ultimate Post-Workout Testosterone Booze: Hard Liquor Increases Late PWO Testosterone Levels by Almost 100%
Motivational Video of the Day: