Thursday 04.17.14


Guys remember we have a meat share event coming up soon.   If you haven’t signed up to get some quality grass fed meat do it today.  the deadline to sign up and pay is this coming Friday, so get on it.

Prather Ranch is best known for its premium dry-aged natural beef program. The philosophy that drives this operation is “a deep understanding of the importance of low stress cattle handling, responsible stewardship of the land and a desire to provide a stable and satisfying life for those who work on the ranch.” This creates a “win-win-win” situation – the cattle live in an ideal environment, the ranch practices ecologically progressive and sustainable farming and ranching methods, and the customers are guaranteed they are receiving the most wholesome, sustainably raised beef available.



Seated DB Press-
5x8 (arms together)
work up to something heavy
12 Min AMRAP
3 Push Press (135/95)
7 Front Squats
1 Rope Climb (SUB 3 Rope Pull ups)
Then 3x10 BB Side Bends

Wednesday 04.16.14


Carbohydrate Refeeding to Drop those Pesky Pounds:

Low carbohydrate diets such as the Zone Diet, Atkins or the Paleo Diet, give people results and are very appealing because of that! When first starting a new low carb diet, results happen quickly because your metabolism increases rapidly and weight comes off fast… Sometimes though, we hit plateus where we just cannot lose any more weight and we cannot understand why! We are sticking to strict paleo, we are eating our veggies and chicken and eggs and almond butter and nothing else! What is going wrong?

If this is you, something called a carbohydrate refeeding could be in your best interest. What a carbohydrate reefed does is replenishes the leptin levels in your body. When we cut calories, we reduce leptin, when we do this, we increase hunger and our ability to stick to a diet plan can fail. Our energy levels suffer, our immune system suffers, and our cravings are uncontrollable. This lack of leptin causes hormone mayhem and down regulates metabolism and energy expenditure.

If you are eating low carb and you feel 100% great, you do not need to do this, but if you feel a lack in your energy, performance, willingness to stick to your diet plan, or overall lethargy, reintroducing carbohydrates back in could help!

How to do this:

1) On your heaviest days of training, increase your carbohydrate intake and limit fat intake. Limit fat intake to around 50 grams and emphasize lots of carbohydrates! Fat has a very short term affect on leptin, we want to increase leptin short term so limit fat without overdoing it on total calories, and you will feel a difference! Do not change your protein intake. Keep it the same. Do this only once or twice per week! For your carbohydrates, focus on things like sweet potatoes, yams, squash, plantains, and fruits!

Weighted Bar Rows
2x3, 2x2, 3x1
Run 400m
100m DB Farmer Walk (Arms 90 Degree) (30/15)
21 KB Swings (53/35)
21 DU
Run 400m
100m DB Farmer Walk (Arms 90 Degree) (30/15)
15 KB Swings
15 DU
Run 400m
100m DB Farmer Walk (Arms 90 Degree) (30/15)
9 KB Swings 9 DU 400m Run

Tuesday 04.15.14

Skill Pwr Snatch
and setup weights
Proceed through the sequence below
completing as many reps as possible in 10 minutes of:
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)
Snatch (210/120)
as many reps as possible
10 Min Mobility and Flexibility
Lacrosse ball work on Gluts, Hamstrings, IT Band,
Hip Flexer, Shoulder, Pectoral, Traps.

Monday 04.14.14


What motivates you? What pushes you? …

When you are standing in front of a challenge, an obstacle?  What makes you decide to go forward? Is it helping your friend reach their best, and you will match paces with them?  Is it the competitive spirit that burns in your soul that makes you go the extra mile? Is it the euphoric high that you reach when your body just works and your mind can zone?  Do you know? Do you know how to push yourself?

Today make it count!!  Give your best… always!!

Power Snatch
4x5 at
60,65,70,75 1RM
30 Front Squats (185/135)
1000m Row
2 min rest
5 min AMRAP
in teams of 2
Shuttle Relay Run 10, 25, 50m (have to touch line) •
Each round counts as a point