In Teams of Two
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

The work can be divided between you and your partner however you choose. Only 1 person can be working at a time and you must complete everything in order.

Reminder

The 7:30am and 11:00am Trial Period begins today! For two weeks these classes will be held on Monday, Wednesday, and Friday. Please attend regularly if you want to see them added to our full lineup.

Coaches Notes

If you haven’t seen this, watch it. It is about Laura Dziak, a former fashion model. Healthy reminder that lifting weights does not bulk you up, and that the number on the scale is very misleading.

Monday / Wednesday / Thursday
7:30am and 11:00am

We want to see consistent attendance before adding these to our full lineup.

10 Unbroken Power Snatches (95#/65#)
400m Run
Rest 2 minutes

Coaches Notes

We do a lot of jumping, running, squatting, etc and all require plenty of ankle mobility. Needless to say, our ankles, achilles, and other ligaments that support the foot take a beating. Make sure you spend time outside of the gym mobilizing your ankles and working the soft tissues of the calf and down towards the achilles as well. Here is a great Mob from Kelly Starret. Find your superfriend in the gym and work on this stuff.

Round 1
Burpees x 60 seconds
Pull-ups x 60 seconds
Squats x 60 seconds
Pushups x 60 seconds

Round 2
Burpees x 45 seconds
Pull-ups x 45 seconds
Squats x 45 seconds
Pushups x 45 seconds

Round 3
Burpees x 30 seconds
Pull-ups x 30 seconds
Squats x 30 seconds
Pushups x 30 seconds

Round 4
Burpees x 15 seconds
Pull-ups x 15 seconds
Squats x 15 seconds
Pushups x 15 seconds

There is no rest between rounds, the clock is constantly running.

Coaches Notes

Important reminder about our new class trial period. Next week we will begin holding 7:30am and 11:00am classes on Monday, Wednesday, Friday. This trial period will only be for two weeks. If you really want these classes to be added to our full lineup, please attend!

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.

5  Rounds
400m Run
30 Box Jumps (24″/20″)
30 Wallball (20#/14#)

Coaches Notes

Had a friendly debate with Rachel Derman and felt like I should post some stuff about cholesterol. There are lots of misunderstandings about the role of cholesterol, how it’s made, and why. Tomorrow I will discuss the war on salt / sodium and why the problem lies in processed foods, not sodium itself.

21-15-9
Cleans (135#/95#)
Ring Dips

Refer Back - January 2nd

Coaches Notes

Alright everyone, Elizabeth is back and it’s time to see if all the work you’ve put in over the last four weeks has paid off. Before you hear 3,2,1.. go today, make sure and think back on how you felt the last time and where you had the most trouble. You are better prepared, stronger, and fitter than last time. All that is left is to mentally prepare for the task and dig in. Remember, PRs aren’t exclusive to your time. The quality of motion and the amount of weight used are equally important indicators of improvement.

Corey looks a little tired i’d say.

100 Double Unders
75 Wallball (20#/14#)
50 Pushups
25 Burpee Box Jumps (24″/20″)
800m Run

Coaches Notes

Do you like the taste of wood? If you’ve ever eaten anything processed recently, chances are you do but didn’t know it. Cellulose is a common additive in many food products, especially from General Mills and Kraft. Cellulose is a virgin wood pulp that’s been processed for functionality and is “safe” for human and animal consumption according to the FDA. One little problem is that humans lack the proper enzymes to digest this stuff. Our friendly USDA has set a limit of 3.5% on the use of cellulose. Just another reason we should all be throwing out packaged, processed, fake food. I’m all for eating a little dirt every now and then, but this is just another example of why eating real food is healthier and safer in every way.

Here are my top faves:
Spaghetti Meat Sauce with Spaghetti Squash
Grass Fed Sliders
Paleo Chili
Sun Dried Tomato Chicken Bake

6×4

Handstand Pushups

6×5

Alternate between each movement once you begin your working sets. The goal is to find the hardest variation of HSPUs you can perform 5 perfect reps at. Paralettes always make them a lot more interesting if you need a harder variation.

Coaches Choice

It will be up to the coach today to decide what fun is in store after the strength work is complete!

Coaches Notes

This is going to sound like a plug for Sara Fragoso’s book but it really isn’t. Since she started Every Day Paleo I have been a big fan and often check her site for good paleo recipes. Funny thing is that it was only recently that I found her before and afters. What some don’t realize is that she found paleo eating through one of the best Strength and Conditioning Gyms in the US, NorCal S&C. This gym just so happens to be run by Robb Wolf and his wife Nicki Violetti. If the name Robb Wolf doesn’t ring a bell, he kind of wrote this little book called The Paleo Solution. It is awesome by the way. Back to the original topic. Take a look at Sara Fragoso’s inspirational transformation after joining NorCal and hopping on the paleo bandwagon. Quite a number of our members are currently doing the Paleo Challenge so this is a reminder to them but also to all of our members that we aren’t kidding around when we say eating real food will change your life.