Workout of the Day

B.
Five rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Double-Unders x 30 reps

Don’t Forget!  Physical Therapy tonight from 4-6pm, and you can see what the Games wod will be by going to this website at 6pm.

Workout of the Day
A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Five rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps (24/16 kg)
200 Meter Run

Workout of the Day
A.
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
Wall Climbs x 4 reps
Rest 3 minutes

B.
For time:
40 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Handstand Push-Ups
600 Meter Run
10 Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
40 Double-Unders

1 week into the challenge, and, from what I can see on the online journals, everyone is doing really well!  Remember, paper journals are due tonight, so drop them off with Mike, and I’ll review them over the weekend and post scores and journals Monday.   Stay focused, find healthy alternatives for your cravings, and make sure you maintain a diversity of vegetables in your meals.

Each week, try to add one new meal from thefoodee.com.  Any questions, you know where to go, and keep talking on the FB page!

Workout of the Day

B.
Every minute, on the minute, for 10 minutes:
Barbell Ground to Overhead x 5 reps (135/95)
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Workout of the Day
A.
Take 15-20 minutes and find today’s 1-RM Clean and Jerk.

B.
For time:
500 Meter Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row

Workout of the Day

On each ring dip, finish with pinky to your side and thumb turned out away from your body.

2012 Spartan Race

Workout of the Day
A.
Four sets of:
Front Squat x 5-7 reps @ 30X1
Rest 90 seconds
Ring Rows x 10-12 reps @ 2111
Rest 90 seconds

B.
In teams of two, partners alternate to complete 10 rounds each of:
135/95 lb Power Cleans x 5 reps
24″/20″ Box Jumps x 10 reps

What a great weekend!

Saturday was a busy day at Cactus!  It finished with the Spartan Race at Rawhide in Chandler, and they really raise the bar this year!  We had a great time out there and I’m looking forward to getting a larger group out there next year!  The obstacles were great, the water was invigorating on the legs, and everybody finished.  Evan finished the 8.5 mile race in 1 hour and 40 minutes!    Thanks for coming out Gina, Rob D, Mike L, and Evan!  Rob and Mike even got a couple of friends to join the Cactus team!

Register for next year’s Spartan Race (Yes, that’s right, 2013!) at this link and use the code ‘AZ45′ to register for just $45!  It’s the cheapest price we’ll see, and it’d be awesome to get a bigger team out next year!

Saturday started with our 2012 Paleo Partner challenge kickoff, and we had a great turnout.  We learned about the challenge rules and guidelines, but today I want to talk about the considerable lee-way within the paleo framework.

Saturday we discussed our true aim with our nutrition challenge for the next 7 weeks: Insulin management.

The challengers are going to fill out their food logs each week, and they are going to ask themselves “Is what I’m about to eat Paleo?”

And I’ll tell you the truth.  You can eat 100% Paleo, and still not lose weight.  You can do super-size me on Paleo.

How?  Sugar.  You can cut out all the artificial crap (and you should), and still get too much sugar through fruit.

So while fruit, honey, ‘natural’ sweeteners, and nuts are permissible on the Paleo Diet, (and you won’t get marked down on your food logs), for the best results, experiment with your recipes with cutting the quantity of sweetener or eliminating it all together.

Over the next 7 weeks, our challengers will be surprised at how sensitive they become to sweets.  Little bits of natural sweeteners will become incredibly potent on their tongue.  Get ready for your transformation!

Workout of the Day

The goal is to focus on putting yourself in the correct positions, and then executing the lift with speed and intensity.  Do not sacrifice speed for weight.

B.
Every minute, on the minute, for 10 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Don’t forget!  Paleo Challenge starts at 8am Saturday morning!   Get a partner, or find a partner at 8am, learn about what foods are acceptable, the logistics of the food journal, how to set yourself up for success in cooking and eating, and plan with your partner how you are going to be successful for the next 7 weeks!

See you then!

Workout of the Day
Every four minutes, for a total of six sets, complete:
135/95 lb Front Squats x 10 reps
400 Meter Run

 
Weight must be taken from the ground – no racks.

No Partner? No Problem!

We have a list going at the gym of Paleo ‘Free Agents’ who are looking for a partner for the challenge (Saturday 8am!).  So let a coach know you are looking for a partner, and come to the meeting on Saturday morning and we will get you paired off so you can enjoy the challenge!

The challenge is all about taking the stress OFF your willpower and self-discipline.  The above graph is true.  We only have so much willpower in a day, and we can use it up, just like we get tired of doing tabata air squats!

This book, WillPower, discusses the fact that we have limited will power each day, something we have discussed before.

You have to introduce systems, accountability, and a greater fear, or desire, than your momentary wishes in order to get past the willpower barrier and into forming NEW healthy habits.  The challenge will help you get there!