Workout of the Day (WOD)

Thursday 1/8/15

This is the week of tips, here are a few more fitness and nutrition tips to keep you going.

1.  You can’t just train weaknesses. It’s too depressing. Every now and then, pick something you are amazing at and crush it.

2.  Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble.  I preach this to my kids too, even though I do fight them almost every morning to eat before they run out to school.

3. Don’t look for the quick fix when setting goals or trying to lose weight.  The newest two day detox is not the path to lasting change. The greater the effort, the greater the reward.  Be realistic, how long did it take you to get into how you are now?  So you can’t expect years of that to be changed permanently in days or weeks.

4. Water is vital to rehydrate the body especially after a great work out. The Food and Nutrition Board at the Institute of Medicine offers a ballpark estimation: Women should drink approximately 2.7 liters (about 11 cups) and men approximately 3.7 liters (more than 15 cups) of total water a day. Water is also essential if you are wanting to shed some pounds.  So grab a water bottle and keep it filled so you drink at it throughout the day.


Congratulations to Ryan K. and Alicia on their new addition, Bain Christopher.

Front Squat

Front Squat (Mx 95/65, Rx 135/95, FB OHS 135/95)
Toes to Bar

After seeing this video, next I want to see someone rock some Metallica on the recorder

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