10 Wall Ball
10 DB Ground2Shoulder
10 Russian Twists
(1:30 hill/:30 flat; 1:00 hill/1:00 flat; :30 hill/1:30 flat)
Fat does not make us fat!
It’s a simple fact to learn…just like 2+2=4.
People only still ape “Ooh fatty bacon?” thanks to marketing and advertising.
Hmmmm, what marketing and advertising might that be?
It’s time to put a filter on it. Next time someone is going to eat a heaping ladle of mayonnaise
…and you want to say, “But all the fat?!”
…stop yourself, hold the tongue, and say, “Good thing that ain’t brownie batter.”
So, it’s 2016…enough with the greasy burger and fattening fries and oily chips misconception…done, over.
SUGAR MAKES US FAT…SUGAR, SUGAR, SUGAR!
Let’s all repeat…how did we become the fattest nation on earth during the fat-free craze? Because we started eating more SUGAR.
Eat fat, love fat, caress fat!
And if you want to get and/or stay lean, reduce inflammatory diseases, and on and on…LOSE THE SUGAR.
Not to mention (as has been mentioned before)
…being a Fat Burner makes you way more efficient than a Sugar Burner
…be a FURNACE!
…Sugar Adapted vs Fat Adapted
DB Chest Press (flat and incline), Shrugs, Tri Ext, Bent Over Rows, Leg Press
Mobility (3 rds)
10m Spider Lunge
Oh boy…it’s here.
When you feel that morning chill.
And breathe the crisp, clear air.
And see Orion’s Belt bright in the SW sky…sometimes so bright and low like it’s right on top of you.
Oh, it’s a comin’!
25 min. clock
1 Sled push
3 Burpee/3 Step Ups
1 Sled push
3 Pull ups/3 Deadlift
(every 5 minutes Row 15 cals)
What’s an easy way to lose weight?
What’s an easy way to build lean muscle?
What’s an easy way to eat right?
How can I easily get my insulin response under control?
“If there is no struggle, there is no progress.
Those who profess to favor freedom,
and yet depreciate agitation,
are men who want crops without plowing up the ground.
They want rain without thunder and lightning.
They want the ocean without the awful roar of its many waters.”
(Douglass, F., West India Emancipation, 1857)
2mi warm up
12 Heavy KB Swing
10 Ball Pass
8 Back Extensions (on ground)
6 Plank Knee Touch
4 Side Plank (l/r)
10 GH Raises
5 Back Squat
5 Push Press
“For it is not light that is needed, but fire;
it is not the gentle shower, but thunder.
We need the storm, the whirlwind, and the earthquake.”
Douglass, F., What to the Slave is the Fourth of July?, 1852)
If we want different, then we gotta do different.
Increases, gains, improvements, and growth rarely originate from the same thought and behavioral patterns
…that got us into the position of needing “increases, gains, improvements, and growth.”
Wishing and hoping that change will only require a light shower…(oh, please let it be the calm!)?
…well then just keep on eating that sleeve of Pringles.
It takes a thunderstorm of MFT!
Destroy your goals…make it ‘over before it even starts‘.
Welcome the storm!
Aerobic, 5mi, PDR (last mile RPE 7-8, hold to the fire)
Smokey the volunteer! Dutiful, loyal, a go-gettin’ doer (as far as Coonhounds go).
The Corporation for National and Community Service indicates that 62 million Americans volunteered 7.9 billion hours worth $184 billion in estimated value of service. And according to the National Philanthropic Trust, Americans donated $373 billion in 2015.
Volunteering and donating to charities is appealing because of the intrinsic benefits: it can reduce stress, it enhances social relationships, it is related to positive emotional experiences and life satisfaction. It is a pure opportunity to execute intrinsic motivation.
So that’s why alleged misappropriation of donated funds like that in the news currently is exceptionally off-putting.
(Yeah, just keep your jock strapped, this isn’t a partisan post)
Because our volunteerism or donation is motivated by altruism and a desire to serve others,
…to think that the use of the time and $ is driven by greed, incompetence
…just might erode people’s intrinsic interest in helping.
Certainly, no one thinks their charitable donations are being used in some “for profit” capacity, or to make car payments, or pay the rent, or buy the groceries of foundation executives (or any other irresponsible use of time and funds).
The spirit of intrinsic engagement (livin’ life like Smokey!)
…the ability to help others, the feeling of being a part of something bigger than the self
And since helping and giving are have such a positive influence on our physical, psychological and social selves
…that’s the last thing we need.
…there’s only a handful of people I’d considering doing those workouts with.
Though it’s true that high-intensity training yields the greatest fitness benefits
…that’s only true if the person is willing to go HIGH INTENSITY.
And that, people, is NOT for everyone.
Not everyone will endure pain.
Not everyone can put aside negative thoughts.
Not everyone is able to minimize that booming voice in the head that says “Quit.”
HI training is a magic pill…if and only if…the person has that little bit wrong with their mind.
Chasing pain, grinding the burn deeper rather than letting up
…almost an effort to reduce the self to nothing.
And that’s the mental barrier for most folks
…too much ego involved in being better, or looking good, not messing up or looking stupid.
…actually looking for something.
The handful of folks…free the ego,
…intentionally go out of their way to make it ugly, jump into the pain.
“Nothing isn’t better or worse than anything. Nothing is just…nothing.”
Arya Stark (and keep watching clip for the great comedic relationship between her and the Hound.)
WORKOUT: Power Endurance
2 x 12 minute rds
Start w/ Tabata Assault Bike, 4 mins
Remaining 8 mins
1 MB Suicide
5 Slam Ball
After Rd 2, end with: 1 x 10/20 Assault Bike Tabata
Gotta tap into the dark, the struggle…drive to the depths of our potential.
On a Power-Endurance workout,
…you could push the envelope
…YOUR COULD SHOVE IT THE HELL THROUGH!
“…speak to the beauty of our dark sides and how much creativity, growth and light actually comes out of those difficult struggles that we have on the inside of our heads that no one else can see.”
Aerobic 35/2x mobility sequence
A little fun with OCEAN traits.