Strength: Overhead Squat 3 x 12 (keep it light, focus on form and work full ROM)

WOD: for time

21 - 15 - 9

Push Press (60% of body weight)

Ring Dips

post loads and time to comments

Food Nazi: Nuts to You

by Chris Shugart

Anabolic Almonds

Fiber, healthy monounsaturated fats, protein... Yawn.

Yeah, yeah, you know almonds are good for you, but here's something really cool:

In a study published in the International Journal of ORMD, one group of reduced-calorie dieters enriched their diets with almonds while another group ate the same amount of calories but consumed no almonds.

The result? The almond-eaters lost more body fat and more inches off their waists than the non-almond eaters. Remember, the study participants ate the same amount of calories.

This result may be partly due to the fact that the fiber in almonds prevents some of the calories from fat from being absorbed. "The fiber binds with a portion of the fat so that it doesn't come into contact with the intestinal wall," researcher Dr. Michelle Wien, explained. "It just gets flushed out of the body."

So, almonds are sorta like that Orlistat weight loss drug and its impotent cousin, Alli, only, you know, without all the anal leakage and explosive shitting.

Dr. Jonny Bowden notes that epidemiologic studies universally show that those who eat the most nuts also tend to have the lowest levels of body fat. No, you can't eat them by the handful all day long when in a fat loss stage, but the good fat, the protein, and the fiber content combine to make almonds super satiating (filling).

Long story short, make three ounces of almonds part of your summer lean-down or your next contest prep and you'll lose more body fat than if you didn't.

Not on a diet? Wanting to get so big that an ox yoke looks more appropriate on you than a necklace? Well, for the mass-seeking bodybuilder, almonds provide clean calories and have been recommended by bodybuilding nutritionists like Mike Roussell for those seeking to ditch the "skinny-fat" look.

Keep a bag of natural almonds in your car, your laptop case, or at your desk and snack on them throughout the day. Just a handful here and there can help you reach the 800 to 1000 additional calories per day that most hypertrophy experts say are needed to fuel muscle growth without gaining ridiculous amounts of body fat.

Now, since we all love to eat, here's a badass way to get more almonds into your diet. As a bonus, if you make this for your wife or girlfriend, her panties will fly right off and hit the ceiling... and stick.

Almond Orgy Cheesecake (it's not a "clean" recipe but it does look tasty. click the link above to read on)

2010 Oscar Nominated - Food Inc.

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***GYM NEWS***

-Temporary Schedule change-

There will be no Fri 6pm class on 2/5.  Noon and 5pm class are still ON

There will be no Saturday classes on 2/6.

_____________________________________________

Starting Tuesday February 9th, we will offer a 6-7am morning class Tuesday and Thursdays.

Skill: Turkish Get-ups  5 x 3 (each side)

Get-up Sit-up, Jeff Martone...[wmv][mov]

Turkish Get-up Part 2, Jeff Martone...[wmv][mov]

Turkish Get-up Part 3, Jeff Martone...[wmv][mov]

Turkish Get-up Part 4, Variations, Jeff Martone...[wmv][mov]

WOD: for time

6 rounds

7 L-Hold Pull Ups

14 Knees to Elbows

21 Double Unders

Post times to comments.

2010 Winter Olympics begin in 8 days!

Many athletes make sacrifices daily with the hope of achieving their goal of reaching the Olympics.  Kevin Pearce was one of the American snowboarders who was in a great position to make the U.S. Olympic Snowboard team prior to a tragic accident during a training run on 12/31/09 in Park City, Utah.  Below are two clips, one of Kevin taking on the Oly bar at the USSA National Training Center and a second video of well wishes.  We too wish KP the best with his many battles ahead on his road to recovery from his traumatic brain injury.

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...or make up a previously missed WOD.

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***GYM NEWS***

-Temporary Schedule change-

There will be no Fri 6pm class on 2/5.  Noon and 5pm class are still ON

There will be no Saturday classes on 2/6.

_____________________________________________

Starting Tuesday February 9th, we will offer a 6-7am morning class Tuesday and Thursdays.

Skill: Muscle Up practice for 20 minutes.

Skill: Freestanding Hand Stand Practice for 20 minutes.

WOD: 3 rounds, 1 minute each.  (no rest between rounds)

10 Hang Power Cleans-(demo) Go as heavy as possible.

each round starts at the TOP of the minute.

5 burpee penalty for not completing the reps in any given minute. Tally the penaltys and perform them immediately upon finishing.

post loads and any penalty's to comments

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***GYM NEWS***

-Temporary Schedule change-

There will be no Fri 6pm class on 2/5.  Noon and 5pm class are still ON

There will be no Saturday classes on 2/6.

_____________________________________________

Starting Tuesday February 9th, we will offer a 6-7am morning class Tuesday and Thursdays.

Strength: Pistols 3 x 10 (each leg)

Pistols, Part I (Adrian Bozman) …[wmv][mov]
Pistols, Part II (Adrian Bozman) …[wmv][mov]
Pistols, Part III (Adrian Bozman …[wmv][mov]

WOD: AMRAP 15 minutes

7 Deadlifts (75% of 1RM)

15 Push Ups

post loads AND rounds completed to comments

2010 Winter Olympics start in 11 days!

Lindsey Vonn has already locked up the 2010 FIS World Cup super G title with 3 World Cup wins this season.  Check out her training video and get ready for an exciting February!

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***GYM NEWS***

-Temporary Schedule change-

There will be no Fri 6pm class on 2/5.  Noon and 5pm class are still ON

There will be no Saturday classes on 2/6.

_____________________________________________

Starting Tuesday February 9th, we will offer a 6-7am morning class Tuesday and Thursdays.

150 Honest Push-ups in as few sets as possible.

Honest Push-up: From full extension, lower down until your chest touches the floor (not your ribcage, your chest!) and push back up to full extension without breaking at the hip (the body stays completely rigid the entire time).

Post sets to comments

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***GYM NEWS***

-Temporary Schedule change-

There will be no Fri 6pm class 1/29 and 2/5.  Noon and 5pm class are still ON

There will be no Saturday classes on 1/30 and 2/6. 

_____________________________________________

Starting Tuesday February 9th, we will offer a 6-7am morning class Tuesday and Thursdays.

WOD: 30-20-10 reps for time

Wall Balls

Double Unders

compare results to 090814

Post time to comments

Smoking Candy Cigarettes - Kurt G. Harris MD

"I am on record as stating that eating anything sweet should be totally avoided if you do not want to have difficulty avoiding sweets. I cannot prove it, but it seems plausible that eating and drinking artificial sweeteners is a physiologic version of “smoking candy cigarettes”. There is likely to be some neuro-hormonal conditioning along with three diet sodas a day. Is there any way a diet soda habit makes it easier to avoid the hyper-ubiquitous sweets we are surrounded by?

I think “cheat days” make just as much sense as a weekly Marlboro red for ex-smokers or lines of coke once in a while after you have left Hazelden. But I admit that is a mere common sense observation, and if it “works” for you to go hyperglycemic or have an extra BM once a week, go for it."

***GYM NEWS***

-Temporary Schedule change-

There will be no Fri 6pm class 1/29 and 2/5.  Noon and 5pm class are still ON

There will be no Saturday classes on 1/30 and 2/6. 

_____________________________________________

Starting Tuesday February 9th, we will offer a 6-7am morning class Tuesday and Thursdays.

WOD: for time

21-15-9

Dumbbell Thrusters (50/35)

Chest to Bar Pull Ups

post time to comments

***GYM NEWS***

-Temporary Schedule change-

There will be no Fri 6pm class 1/29 and 2/5.  Noon and 5pm class are still ON

There will be no Saturday classes on 1/30 and 1/6. 

_____________________________________________

Starting Tuesday February 9th, we will offer a 6-7am morning class Tuesday and Thursdays.

It is almost the end of the first month of the new year.  Many people make a "New Years Resolution" to loose weight.  Mark Sisson has come up with 17 Reasons You're Not Losing Weight.  Could any of these reasons be relevant in your life, what changes need to be made to get you to where you want to go.  We are here to help, share your goals and we will do all that we can to point you in the proper direction.

***GYM NEWS***

-Temporary Schedule change-

There will be no Fri 6pm class 1/29 and 2/5.  Noon and 5pm class are still ON

There will be no Saturday classes on 1/30 and 1/6. 

_____________________________________________

Starting Tuesday February 9th, we will offer a 6-7am morning class Tuesday and Thursdays.

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