Wednesday, January 25, 2012

Represent

Daniel took 16th in the Rx division and Kyle took 2nd in the open division at The Next Level Fitness Competition!  Congratulations to both of you!

This guy has lost more weight than some families weigh.  Amazing story.

Recipe of the Week

Ever had one of those days where you are running just a little bit behind and along comes meal time, you are starving, but you don't have the _______ (time, energy, money, etc.) to go out.  That's the time for Emergency Protein, aka Garbage Stir-Fry.  Thank you to NomNom Paleo.

Today's WOD

Front Squat * 

Set 1 – 50% of possible 1-RM x 5 reps 

* Set 2 – 75% of possible 1-RM x 3 reps 

* Set 3 – 85% of possible 1-RM x 1 rep

 * Set 4 – 90-95% of possible 1-RM x 1 rep 

* Set 5 – Test 1-RM

 * Set 6 (optional) – Exceed Set 5 weight; 

and then, 

 Four sets for max meters of: 

30 seconds of Rowing

30 seconds rest