Friday 12.12.14

For time:
Run 1,000 meters
50 dumbbell snatches, 10 lb dumbbells
Run 750 meters
35 dumbbell snatches, 10 lb dumbbells
Run 500 meters
20 dumbbell snatches, 10 lb dumbbells

These are one-arm squat snatches, alternating arms.

Post time to comments.

no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
 drink water every day
no fried food
8 hours of sleep


are not good for you. Simple as that. Your body does not need them nor
does it want them. Here is some info taken from livestong.com 

What Are the Dangers of Preservatives?
Manufacturers use preservatives in many
products that people consume and depend on for health. Many companies
also use them in cosmetics. The intent of preservative use is
well-meaning, because they prevent botulism, mold and bacteria, which
gives products a longer shelf life and protect people from illness.
Unfortunately, many preservatives have dangerous side effects that cause
cancers, hyperactivity, nervous system damage and other problems. It
should be noted that many studies incorporate feeding massive amounts of
a preservative to laboratory rats, so some preservatives consumed in
small amounts may not be as dangerous as some studies suggest.

Sodium Benzoate

Many soda manufacturers use sodium benzoate
to prevent mold. This chemical can damage mitochondria in cells, which
leads to neuro-degenerative diseases. Professor Andrew Kemp from the
University of Sydney mentions in an editorial for the May 24, 2008,
edition of the “British Medical Journal” that children “were
significantly more hyperactive after they ate a mixture of food
colorings and a preservative [sodium benzoate].”

Sodium Nitrate

Sodium nitrate, which is found in many
packaged meats like hot dogs, sausages and bacon, is used as a curing
agent. The curing of meats reduces the possibility for botulism-causing
bacteria. Although MeatSafety.org, a website sponsored by the American
Meat Institute trade association, says that sodium nitrate is “safe in
the levels used” according to a study done by the U.S. National
Toxicology Program, some studies link pancreatic and lung cancers to an
increased consumption of meats containing sodium nitrate.

Propyl Gallate

Food manufacturers use propyl gallate as a
stabilizer in packaged meats, dried milk, candy, potato chips and baked
goods. It is also used in cosmetics and pharmaceuticals. The National
Toxicology Program, an agency in the U.S. Department of Health and Human
Services, reports that this preservative causes prostate inflammation
and tumors of the thyroid, brain and pancreas.

Potassium Bromate

Many bread companies still use potassium
bromate to strengthen bread dough. Although countries like Britain and
Canada banned the preservative as a carcinogen because significant
evidence shows that it causes cancerous kidney and thyroid tumors in
rats, it is still found in some baked goods in the United States.
Potassium bromate is especially dangerous if the food product is not
baked long enough at a high enough temperature.


Food manufacturers use BHA (butylated
hydroxyanisole) and BHT (butylated hydroxytoluene) to prevent
oxygenation. This keeps many breads and snack foods fresh for longer
periods of time because the fats cannot turn rancid from exposure to
oxygen. The Center for Science in the Public Interest cites studies
which show that BHA causes cancer in animals. It also asserts that the
safety of BHT is unproven.

there is nothing better for you body than eating fresh, natural, whole
foods- eating clean. I challenge you to not buy or consume anything in
the next 32 days that has a preservative in it. Shop around the outsides
of the store. It is easier than you think. Your body will thank you and
you will feel and look great!


  1. 25:22. that was hard! had to assist my dumbbell hand with the other so I could squat low enough. my snatches need work.

  2. Did this one yesterday-
    Subbed 25# press for snatches
    I'm so sore this week!

  3. Ran 7 miles

    I skipped the running and did jump rope instead.
    200 jr
    50 DB snatch(15#)
    150 jr
    35 DB snatch(15#)
    100 jr
    20 DB snatch(15#)


  4. 18:53 20# Snatch

    Felt great to run today. Getting better at the snatches too. I used my kettle bell as I couldn't find my dumbbell. How does one lose a 20# DB I ask you? Off to get ready for the CG Christmas party and super stoked that I only chipped one nail a tiny bit with my KB! Have a great weekend.

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