Friday, January 30, 2015

Don't be a Mouse! 
Wk 1, Day 6

"When University of Utah biologists fed mice sugar in doses proportional to what many people eat, the fructose-glucose mixture found in high-fructose corn syrup was more toxic than sucrose or table sugar, reducing both the reproduction and lifespan of female rodents." Read more.

2 min MAX effort Sit-Ups
2 min MAX effort Double Unders

15 min AMRAP
50ft Farmer Carries
10 Dumbbell Deadlifts
10 Dumbbell Power Cleans


Thursday, January 29, 2015

Wk 1, Day 5

"By consuming so much sugar we are not just demonstrating weak willpower and indulging our sweet tooth—we are in fact poisoning ourselves according to a group of doctors, nutritionists and biologists..." Read More.

Workout of the Day (WOD)
For Quality (and Strength):
Find your 1 RM Squat Clean & 1 RM Power Clean
(if you missed last Thursday, then you can find your 1 RM Front Squat)
3 Rounds:
20 Double unders or attempts
3 Rope climbs or 6 attempts working on your footing
10 Muscle Up progressions

Wednesday, January 28, 2015

Wk 1, Day 4

20 rep back squat
(with remaining time join Endurance)

Tabata - accumulate TOTAL reps
- Mountain Climbers
- Sit-ups
- Burpees

For time complete,
400m Run
50 Double-Unders
400m Run
50ft Handstand Walks (or 200ft bear crawls)
400m Run
50 Double-Unders

Monday, January 26, 2015

Wk 1 Day 2

20 rep back squat
(with remaining time join Endurance)

- Reverse plank holds
- Flutter kicks
- Jumping lunges

Thrusters (95/65#)

Sunday, January 25, 2015


Let us know how you are doing today!

So, if you gain + 5lbs of muscle and lose - 5lbs of fat the scale would not change, right? But you would be smaller since the 5lbs of fat took up so much more space. Got it? This is why we lose inches, our clothes fit baggy, and our friends are telling us how lean we look. But when we step on the scale we don't always see a big weight loss. Stop worrying about the number on the scale. More muscle= burn more calories throughout the day! We want more muscle!

30 Nights of Paleo Crockpot Recipes