Thursday, January 10th, 2013

Hey Folks!

I hope you had fun Squatting and doing todays WOD – it was a lung burner.  I challenged Kristin to beat my score… She did.

There has been lots of love for the extended warm ups (even if they do occasionally contain something brand new that needs to be demo’d).  I’d also recommend that everyone take Fish oil and Vitamin D.  You should be taking a MINIMUM of 1g EPA + DHA (from your fish oil) and 1000IU of vitamin D.  Sometimes a little Natural Calm will help with sleeping (magnesium supplement).  I would suggest leaving out the protein shakes until we’re done the paleo challenge.  They tend to reduce our chances for shedding excess body fat.

If you need any of those things, let me know as I may either have some, or have a good suggestion as to where to get it from.  Avoid Kirkland brands or life brand or whatever, as they usually get last dibs on quality and don’t actually do any quality control testing.  In some cases you may be worse off taking them than not.

Warm up

2 Rounds – T spine stretch for 30 seconds, 10 second superman hold x2, bear crawl the length of the gym, crab walk the length of the gym

5 Rounds for time:
10 Front Squats
10 burpees
10 pull ups
10 box jumps
10 wall ball

Stretch – Quads/Psoas, Hamstrings, Glutes & Calves

See you in the gym!
Adam, Eric & Katie