The Fourth!!

Wednesday, July 4, 2012

We are only open from 9am-Noon Today!

Mobility:
Jog 600 meters
Hip Mobility on Box, 2 minutes
DROM

Warmup:
2 Rounds of
4 Strict Pullups
6 pistols, (3 each side) weighted if possible
8 Kettlebell Press
10 GHD Situps

Workout of the Day:
“Half-Strange”

4 Rounds for time
600 meter run
1.5 Pood weighted Pull up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kbs
1.5 Pood kb thruster

Notes:  Sub dumbbells if needed for any warmup or workout movement (workout weight in pounds is 55/35).  Both the Walking lunges and the thrusters require two kettlebells or dumbbells.  For the weighted pullups, kipping or strict is permitted and the weight must be hanging below your waist.  No weight vests allowed for today.

  If you cannot perform 3 strict unweighted pullups in a row, this is the skill you will be working on…even if you can perform weighted kipping pullups!

Cool down:
Max Pushups in 60 seconds
Max Situps in 60 seconds
3 Position Wall Extensions, 30 seconds each
Hip Mobility on Box, 2 minutes

Have a Fun Day!

Normal class structure will not be in effect today.  Coaches will still be around to help, but we want you to get in, get your work done and get outside!  The weather is supposed to be beautiful today and we encourage everyone to take advantage!  Some people will be biking down to the South Bay, others playing volleyball, and most will be grilling out and enjoying a few daytime cocktails!

Below is a recipe for my preferred summertime drink, along with a few other comments from Robb Wolf on the topic of booze.  Enjoy your day responsibly and feel free to post what you’ll be up to today!

  Happy 4th of July everybody!

Drink one or two of these on an empty stomach early in your evening.  Wrap up the night with some protein and fat, and you are set….There is also some chemistry behind the recommendations.  The lime juice blunts insulin release and the carbon dioxide bubbles in the soda water act as what’s called a “nonpolar solvent.”  This actually extracts the alcohol from the drink and delivers it to your system faster…

…Beer is generally loaded with gluten.  If you can find a gluten-free variety, give it a shot, but keep in mind it does have significant sugar content…If you go for wine, opt for dry varieties, as they have less sugar…