Invincible Ignorance by Coach Greg Glassman.

Simply awesome!

FRIDAY

Warmup: 800m Run

Tech: Push Press

5,5,5

WOD: Teams of 2 complete Karen

150 Wall Balls

Here is the deal: Each partner has to complete a 150 Wallball shots, one partner working at a time

Great work so far everyone!

Ana.

“You are imperfect, you are wired for struggle, but you are worthy of love and belonging.”

“Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy—the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”

― Quotes by Brene Brown

Brené Brown is a research professor at the University of Houston Graduate College of Social Work. She has spent the past ten years studying vulnerability, courage, authenticity, and shame. She spent the first five years of her decade-long study focusing on shame and empathy, and is now using that work to explore a concept that she calls Wholeheartedness. She also wrote the book called The Gifts of Imperfection.

She talks about how connections are so very important to us and how we fear that we are not worthy of this connections.

Sense of worthiness, love and belonging makes us believe that we are worthy.

Fully embrace vulnerability and have to courage to be imperfect.

Click The Power of Vulnerability to watch this TED Talk video. It’s a bit long but very good.

THURSDAY

Tech: Today we are going to be working on the second half of our strength program. Monday we did fixed weight 5 sets of 5. Today we are going to do:

Deadlift

5, 5, 3, 1, 1, 1

So its going to be heavier as you will work up to onezies…

Ring Dips

As for the Dips keep it lower reps and also heavier than Monday.

4×2 (4 sets of 2 reps)

More weight and less volume!

WOD: A little “metcon” after the heavy stuff to end the class. TBear posted this one before and it was a goodie!

300m Row

30 Burpees

300m Row

Enjoy your day!
Fancypantsy!

Tonight…

Try your  full BRIDGE and it will instantly reveal your restrictions. Most individuals will have difficulty  to perform a “Full Bridge” properly but as with any complex movement, it can be broken down into a series of progressive steps…

Benefits of performing the bridge:
Conditioning of the spinal muscles – in progression. Promotes flexibility in the ‘Anterior line’ – Pectoralis group, intercostals, hip flexors, quadriceps, and abdominals. It also builds ‘Posterior line’ strength – includes the spinal erectors (ALL of them), glutes, hamstrings, shoulders, arms, and legs.  Remember your mom telling you to stand up straight? Well the bridge also combats poor posture, such as slumping over a computer or slouching, caused by the weakening and lengthening of the posterior upper-back and neck musculature, and the tightening and shortening of the anterior and opposing musculature.   Join us today and unlock those restrictions one by one.  It’s a perfect way to finish your day after the Tabata Squats!  xx  G:)

What if somebody told you that Free Will does not exist?

How would you feel about it?                    

Many of us, human beings, feel empowered by the thought of having free will. Deciding what we want to do, who we want to be with, what to wear, what to eat… we have the unique sense that we are in control. Own our very own lives!

But what if its all an illusion??

Sounds crazy! But it made perfect sense after I read this article saying that “people thoughts and actions are determined entirely by their genetic and social conditioning.”

Read full article here -> Free Will is an illusion

I also looked it up online on Wikipedia and this is what it says:

“Free will is the ability of agents to make choices free from certain kinds of constraints. The existence of free will and its exact nature and definition have long been debated in philosophy. Historically, the constraint of dominant concern has been the metaphysical constraint of determinism. The two main positions within that debate are metaphysical libertarianism, the claim that determinism is false and thus that free will exists (or is at least possible); and hard determinism, the claim that determinism is true and thus that free will does not exist.”

It also mentions that:

“The principle of free will has religious, ethical, and scientific implications. For example, in the religious realm, free will implies that individual will and choices can coexist with an omnipotent divinity. In ethics, it may hold implications for whether individuals can be held morally accountable for their actions. In science, neuroscientific findings regarding free will may suggest different ways of predicting human behavior.”

Very interesting stuff…

WEDNESDAY

Guess what peeps?!?! We are testing our first day all over again!

Warmup: 400m Ball Run (20/12lbs)

Tech: Max Pushups/ Pullups/ Dips and Situps in 1 minute.

WOD: Tabata Squats (good ole tabata squats!)

8 Rounds of:

20 seconds on

10 seconds off

Score this as your ball run time in seconds minus your total reps (max push ups + max pull ups + max sit ups in a minute + max dips). Yes, some will have a negative score.

Now… Sheppy making me put “First Day” every time I program is a very real proof that  Free Will IS an illusion… just saying.

Love yas!

FP <3

More and more I hear people around me talking about fasting and my question was:

Why does it work and how does it work?

Had this conversation with Andy once a while ago and always kept that in the back of my mind. Andy told me that he used to do it every once in a while and explained a lil bit.

I thought it was cool but didn’t really know the benefits of fasting.

So I did some research!

Study after study shows that whatever you want to call the protocol – intermittent fasting, fasting, alternate day fasting, or alternate day caloric restriction – it works very well for weight loss.

But does fasting work solely through caloric restriction, or is it doing something special?

That’s the real question. There’s no question that fasting causes weight loss through caloric restriction. Obviously, when you don’t eat anything, your body turns to its own stored energy reserves, reserves that take up physical space and have mass. Depletion of those energy stores reduces mass and thus weight. Total and absolute caloric restriction. That’s elementary stuff and studies from the 1960s show that.

To dig a bit deeper, let’s look at how weight loss occurs during a fast.

Secretion of growth hormone, one of the premier fat burning hormones, increases during a fast. In a five-day fasting protocol, men experienced increased GH secretion on day one and day five (the only two days where GH was measured). A later study showed that during two-day fasting sessions, growth hormone secretions increased in both frequency and intensity in men. They experienced more frequent GH bursts and each burst secreted a higher mass of GH. A more recent study found that 24-hour fasts increased GH by 1300% in women and almost 2000% in men.

Fasting decreases fasting insulin levels. The presence of insulin inhibits lipolysis, the release of stored triglycerides (body fat). Without lipolysis actually releasing stored body fat, it’s rather difficult to, well, burn that body fat for energy. During a fast, fasting insulin decreases and lipolysis increases. This insulin-blunting aspect of fasting quite literally allows the fast to be successful, because without the ability to access stored body fat for energy, making it through a period of zero caloric intake will be nigh impossible.

Fasting improves insulin sensitivity. 20-hour fasts were enough to improve insulin sensitivity in men.

Fasting increases the catecholamines, both adrenaline (epinephrine) and noradrenaline (norepinephrine). Both catecholamines increase resting energy expenditure during a fast, and guess where your fasting body finds the energy to expend? From body fat. Catecholamines activate hormone sensitive lipase present in adipose tissue, spurring the release of said fat. This makes intuitive sense, doesn’t it? If you’re hungry in the wild, you need to hunt (or gather, or fish, or somehow procure food) and you need energy to do it. The catecholamines help provide some of that energy while burning fat in the process.

Today kicks off another 5 week Strength Program.   Our focus will be off the traditional squat-strength approach as we switch to a deadlift and ring dip routine.

As Glassman says “The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end…” (see complete article here:  The Deadlift).

Improving our ring dips transfers over to increasing strength in other movements we do, overhead presses and muscle-ups being just a couple of examples.

Monday Tech:

Deadlift

5,5,5,5,5

Do all 5 sets with the same weight – about 60-70% of your one rep max.

Ring Dips

Ring Dips to be done in between Deadlift sets (4 sets total, wrapping up with Deadlift again).

For those who have a ring dip, do 3 – 5 reps of weighted dips per set.   If you don’t have a ring dip yet, complete 3-5 reps of negatives.  No band progressions today people.

WOD

10 rounds of:

10 KB Swings / 10 Situps / 10 Box Jumps

Let’s have a great week!

Fancypants

Picture this – a crowd watches someone get away with stunted movement – within minutes the crowd is a group of haters that now don’t like the judge that was counting the shorted reps but everyone in the crowd were raising their eyebrows and commenting like “he doesn’t deserve it” and avoided contact with him post WOD where he was celebrating a personal best with a huge smile on his face.

We all saw movements at regionals that we thought should have not been allowed! We saw judging errors that damn right annoyed us but we were not the ones making the calls, we had not stepped up and judged. So it is time we put those things behind us and move forward and help develop all those around us so it does not happen any more!

HOW DO WE DO THIS??

Well first of all check out the new sign on the front wall of the school. Make sure you are doing these things every day you walk in, particularly look at number 6! This also goes for the people around you! Remind them if they are boarder-line, remember we only cheat ourselves out of the best quality improvements and gains. Lets all stick together and do things right and of course.

HAVE FUN!

Saturday

Sunday: Makeup Day

Have a great Weekend everyone!

Dashie and Tbear