Thursday, October 27, 2022

I saw this nutrition pyramid and I really liked it. What TRULY matters when it comes to nutrition? These five things are all wholly important. Read below ⬇️

In order of importance:
1) Energy Balance aka Calories – whether you are looking to lose fat or gain muscle, the number of calories you eat will always be at the top of the hierarchy
2) Macronutrients – what is the breakdown of protein, carbs, and fat?
3) Micronutrients – are the foods being consumed very nutrient dense (aka high in vitamins and minerals etc)
4) Nutrient Timing – at what time of day are these foods being consumed? Pre or post workout? Before bed or in the morning?
5) Supplements – how can you use supplemental vitamins, minerals, protein powders, herbs, etc to aid in your goals?

Workout of the Day

From 0:00-8:00
Row 500m/400m
60 Single Arm Thrusters (50 / 35)

From 8:00-16:00
Row 500m/400m
50 Toes to Bar

From 16:00-24:00
Row 500m/400m
40 Overhead Walking Lunge Steps (50 / 35)

From 24:00-32:00
Row 500m/400m
30 Handstand Push-ups

Each will be scored for time

Masters: 35/25, hand release push-ups
Rx+ 50/40 Calories,  70/50, strict HSPU

Wednesday, October 26, 2022


Workout of the Day

Deadlifts + Assault Bike
Every 2 minutes, for 16 minutes (8 sets):
10/7c Assault Bike
5-5-4-4-3-3-2-2 Deadlifts

AMRAP in 8 minutes of:
2-4-6-8-10-12-14 etc of:
Deadlifts (225 / 155)
Chest to Bar Pull-ups

Masters: 185/135, pull-ups
Rx+ 1-2-3-4-5-6-7-8 rep rounds of:
Deadlifts 315 / 225
Ring Muscle-ups

Tuesday, October 25, 2022


Workout of the Day

Push Jerk
Every minute, for 10 minutes:
3 reps

For time:
Run 300m
15 Power Clean and Jerks (115 / 75)
Run 300m
12 Clean and Jerks (135 / 95)
Run 300m
9 Clean and Jerks (155 / 105)
Run 300m
6 Clean and Jerks (185 / 130)

**all the cleans are power cleans**

Rx+ 400m runs 155-185-205-225 / 105-125-140-155

Monday, October 24, 2022

Dr. Russ

Workout of the Day

Back Squat
Every 2.5 minutes, for 5 sets, complete:
8 reps

Build to a challenging load

Complete the three AMRAPs below:
5 min AMRAP
14 Box Jump Overs
40 Double-unders
14 Wall-Balls

– Rest 1 minute –

10 Box Jump Overs
30 Double-unders
10 Wall-Balls

– Rest 1 minute –

6 Box Jump Overs
20 Double-unders
6 Wall-Balls

Saturday, October 22, 2022

Workout of the Day

In teams of two, with only one person working, complete five rounds of:

50 Anchored Sit-ups
35 DB Bench Presses
20 Devil Thrusters


Friday, October 21, 2022

Maddi and Allie 

Workout of the Day

A. (repeat)
Every 5 minutes, for 30 minutes (6 rounds):
250m/200m Row
12 Burpees
9 Toes to Bar
6 Power Cleans (155 / 105)

Each round will be scored for time.

Rx+ bar facing burpees, UB TTB, 185 / 120

Thursday, October 20, 2022

Sisco didn’t finish the race till Sunday. It started on Saturday, FYI.

Workout of the Day

For 40 minutes, working 1 minute, then resting 1 minute, complete:
100/75c Assault Bike
100 Hang DB Snatch (50 ea. arm)
10075c Ski
100 Wall-Balls

Score is total reps accumualted

If you finish, start over doing 25 cals/reps of each

25/20c bike
25 DB Snatch
25/20c ski
25 WB

Wednesday, October 19, 2022

See, I told they you they finished 😜 Silvia and Huff

Workout of the Day

Deadlifts & Sprints
Every 2 minutes, for 16 minutes (8 sets):
Run + Deadlifts

B. (repeat)
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Sumo Deadlift High-Pulls
Box Jumps

Tuesday, October 18, 2022

The After Photo from the Spartan Race. We were missing a few people in this pic, but the others crossed the finish line just after this pic was taken. And yes, I was the only one in our group who walked around the Mud Pit Obstacles instead of jumping in and rolling around like a pig in sh*t 🤣

Workout of the Day

Power Jerks
Every minute, for 10 minutes:
3 reps

B. (repeat)
AMRAP in 16 minutes of:
20 Kettlebell Swings
15 Pull-ups
10 Jerks

Rest exactly 60 seconds after each round

Rx+ KB snatch (10 each arm), chest to bar, 155/105

Monday, October 17, 2022

Spartan Race Crew! It was a pretty good and challenging time. Would recommend👍

Workout of the Day

Back Squat

Build to a challenging set of 10
Perform sets every 2.5 minutes

For time:
40c Assault Bike
40m Walking Lunges w DBs
40c Row