Deadlift

6×3

3 Rounds, not for time

Chinups 30X1 Tempo x 5
Kettlebell Swings x 20 unbroken

Coaches Notes

In case you have never done a movement with a prescribed tempo, here is how it works. Don’t worry, it will be explained again in each class. The first number represents the time taken to perform the eccentric portion of the movement (downward). The second number represents the pause taken once you have reached the bottom of the eccentric movement. The third number represents the time taken to complete the concentric portion of the movement (upward). The fourth number represents the pause taken once you have reached the top of the concentric movement. When there is an X it means to perform that portion of the movement at maximum explosiveness. In this case, you will do a chin up, pause 1 second with chin over bar, spend 3 seconds lowering till lockout and then explosively pull your self back up.

I am going to keep my salt isn’t bad for your speech very short. Sodium is crucial for our bodies to function properly. You can do a quick google search to learn more since it is quite a bit. Like with most things though, too much of a good thing can be bad. Processed foods, especially those that have removed the fat are extremely high in sodium in order to add / replace lost flavor. Why do they need to add so much flavor? Because processed, nutritionally devoid crap requires a lot of it. Since most people have a diet high in processed foods and the fact that grains leach the body of important nutrients, the unhealthy result is then blamed on the sodium content. How bout this, eat real food, and you can season with salt to your heart’s content. And for those that were surprised to hear grains leach the body of important nutrients, here is why “phytic acid has a strong binding affinity to important minerals, such as calcium, magnesium, iron, and zinc. When a mineral binds to phytic acid, it becomes insoluble, precipitates and will be nonabsorbable in the intestines.” Grains have phytic acid.