We do have classes today at 6am, 7am, 9:15am, Noon and 3pm. The gym will be closed for Christmas but will re-open Wednesday back to our regular schedule.
Strength: chin-ups 3 x 6 – as heavy as possible
*rest 2 minutes between sets
*if unable to perform weighted reps, do using your own bodyweight or the thinnest band possible to achieve all reps/set
7 Muscle Ups (17 Ring Dips)
70 Air Squats
5 Muscle Ups (15 Ring Dips)
50 Air Squats
3 Muscle Ups (13 Ring Dips)
30 Air Squats
Christmas Health Tips Santa Should Learn.
After 30 days of the crazy holiday shopping season, for many of us December 25 is a welcome reprieve from the madness. The stores finally close up as families come inside for a day off work.
But for one man, the real work is just beginning. We’re looking at you, Santa.
That’s right — Santa Claus is coming to town. And while he spends most of the year enjoying a flexible work schedule, monitoring naughty-and-nice behaviors around the world, everything revs up in December.
To be honest, I’m a little concerned about Santa’s health. Especially since we’re not sure what North Pole health insurance policies are like, we think it’s time for an intervention. Here are seven things that really have me worried about Santa’s health.
1. Pulling An All-Nighter: He may know when you are sleeping, but the only way for Santa to get the job done is to stay up all night on December 24 -- and that can lead to some serious health concerns.
2. That Heavy Sack Of Presents: "We've got to change Santa's bag," You should never carry something that weighs more than 10 percent of your body weight, especially when one shoulder is taking on most of the burden. In fact, doing so can cause back strains and sprains, muscle pulls, back spasms, difficulty walking the next day and tingling and numbness down the arms and legs.
Santa should change the bag to have two wide straps that go across either side like a backpack. Better yet, he should switch to a rolling suitcase -- and, seriously, the man needs a few assistants to help carry the load.
3. Excess Weight: The health risks linked to obesity are well-known, including, among others, Type 2 diabetes, coronary heart disease, stroke, hypertension, certain types of cancer and osteoarthritis. Belly fat, in particular, can cause serious health problems, especially among men. Belly fat can increase risk for insulin resistance, high triglycerides, heart disease and metabolic syndrome, among other problems -- most increased risk happens with a waist size over 40 inches.
4. Lurking Germs In His Beard: Call us germaphobes, but the idea of letting thousands upon thousands of kids sit on your lap at the mall sounds a little... iffy. A big beard can harbor germs and viruses, which means that if Santa touches his beard followed by his eyes, ears or mouth, he's bound to catch something, especially in the midst of cold and flu season. Santa needs to always have hand sanitizer near by and he needs to get a flu shot, no doubt about it.
5. A Lack Of Visible Sleigh Safety: Seat belts save more than 13,000 lives every year, making them the most effective safety device for preventing traffic deaths or injuries. Forty Nine states and the District of Columbia have mandatory seat belt laws. The facts speak for themselves, Santa -- buckle up. Also, since that sleigh is an open one, it wouldn't hurt to be a good role model and strap on a helmet, as well.
6. A Vitamin D Deficiency: Living with the short days in the North Pole, not to mention working the night shift in December, can cause a serious deficiency of Vitamin D, the sunshine vitamin. Santa should aim to take a supplement that provides 1,000 IU of the nutrient. In addition, he should consider increasing his consumption of Vitamin D-rich foods, such as salmon or fortified milk (make sure to leave him some!).
After Christmas day, Santa and Mrs. Claus should immediately head to the tropics for a sun-soaked vacation to replenish. Added bonus: this can also help to reset his circadian rhythms for better sleep.
7. That Thin Red Suit: We'll give Santa props for covering his head with a hat, but traveling outside all night in a red velvet suit and a touch of faux fur seems ill advised. Your body can lose heat faster than it can produce it in cold temperatures when it's not bundled correctly, resulting in hypothermia. In addition to the hat, throwing on a scarf, sleeves that are snug at the wrist, mittens, a water-resistant coat, shoes and a few layers of loose-fitting clothing -- Santa should make sure those items are all on his wish list this year.