[vc_row][vc_column][vc_single_image image="9073" img_size="large" alignment="center"][vc_column_text]I have written more "meal prep" posts over the years than I care to remember. They all say the same thing, with new containers. So why repeat it again and again? Because it's the simplest way to get a handle on your diet. Period. Meal planning sounds...
[vc_row][vc_column][vc_single_image image="8649" img_size="large" add_caption="yes"][vc_column_text]We start our metcon Friday with a bench press with reps of 5-5-3-3. No alternate. Next we'll hit some core work before addressing the metcon for the day...Megan. Megan is an unofficial benchmark workout - not an official benchmark girl (BMG). We'll see a rep scheme of...
[vc_row][vc_column][vc_single_image image="7828" img_size="large" add_caption="yes"][vc_column_text]Wednesday strength starts with week 4 of 10 of our 10 rep back squat. Onward! Next, we'll work a heavier barbell hang power clean and jerk - grip strength and eccentrically loading the hammies, glutes, and low back while learning to cycle the bar. We'll keep the...
[vc_row][vc_column][vc_column_text] Happy Birthday, Charlotte! We miss you, Girl! [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="8939" img_size="large" add_caption="yes"][vc_column_text]Our Monday four-rounder starts with alternating DB C&J from the deck - one head touches the deck. Followed by some rope work - working doubles or singles. Continuing the "cardio" with high rep kettlebell swings overhead and crushing your...
[vc_row][vc_column][vc_single_image image="8958" img_size="large"][vc_column_text]Today's metcon, a version of "Annie", will be your meat and potatoes for the day. Those of you who have been working on double unders will do them in the workout. If you're working on single unders, you'll those. And jumping and step-jacks, and toe-ups are also options....
[vc_row][vc_column][vc_single_image image="8953" img_size="large"][vc_column_text]Hump Day! Today we are on week 3 of our 10 rep squat cycle. Continue adding weight when possible. After squatting, we'll press from a seated position, and our DL will be a barbell DL with a descending rep scheme and an ascending load. Finally, an 8 min...
[vc_row][vc_column][vc_single_image image="8967" img_size="large" alignment="center"][vc_column_text] That cake above was AWESOME! And the circumstances after which that we ate it were active...just a note: treats and dessert should not be a part of every meal of every day, and maybe not every day if you're health isn't where you want it. Just...
[vc_row][vc_column][vc_single_image image="9007" img_size="large" alignment="center"][vc_column_text] Happy 7-year Legends/GMRX Anniversary to you and us! It's been 7 years to the day since Ed created the concept of the Legends Program for "living members" of Clearwater Osteoarthritis Study by The Arthritis Research Institute of America. A change of direction for the organization from...
[vc_row][vc_column][vc_single_image image="8954" img_size="large"][vc_column_text]Our four-round Monday has some snappy stuff in it! The heavy HPC's will be exciting -how fast can you get under the bar? The rig knee-ups are being scaled up to work straight leg raises (which will yield strict toes to bar...eventually). Push-ups at a higher level and...
[vc_row][vc_column][vc_single_image image="8961" img_size="large" alignment="center"][vc_column_text]This is a big Friday - Benchmark Girl Friday! (as well as St. Patrick's Day!) But first, we squat. Then, we tackle the Benchmark Girl Helen, as a team. Helen, as it's written, is 3 RFT (rounds for time) 400M Run 21x KB swings 55/35 12x pull-ups...