Friday 10.30.15

5 2-minute rounds of:
5 pull-ups (assist as needed)
150-yard shuttle sprint (25 yards there and back, 3 times)
Max reps 20-lb. thrusters

Rest 3 minutes between rounds. Post number of thrusters completed each round to comments.

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


Three Hidden Ways Wheat Makes You Fat

“Gluten-free is hot these days. There are books and websites,
restaurants with gluten free menus, and grocery stores with hundreds of
new gluten-free food products on the shelf. Is this a fad, or a reflection of response to a real problem? Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons
that wheat products, not just gluten (along with sugar in all its
forms) is a major contributor to obesity, diabetes, heart disease,
cancer, dementia, depression and so many other modern ills.”

If you would like to know more about gluten allergy or intolerance and how to test for it read this: 
“Something you’re eating may be killing you, and you probably don’t even know it!

If you eat cheeseburgers or French fries all the time or drink six
sodas a day, you likely know you are shortening your life. But eating a
nice dark, crunchy slice of whole wheat bread–how could that be bad for
you? Well, bread contains gluten,
a protein found in wheat, barley, rye, spelt, kamut, and oats. It is
hidden in pizza, pasta, bread, wraps, rolls, and most processed foods.
Clearly, gluten is a staple of the American diet. What most people don’t know is that gluten can cause serious health
complications for many. You may be at risk even if you don’t have full
blown celiac disease. In today’s blog I want to reveal the truth about gluten, explain the
dangers, and provide you with a simple system that will help you
determine whether or not gluten is a problem for you.”
eating breads, pastas, cookies, cakes, donuts, rolls, buns, wheat
cereals and replace with healthier choices. You will see huge results
and your health will improve.
For recipes and tips, google: Paleo or Primal diet


  1. 1: 24
    2: 25
    3: 24
    4: 27
    5: 26

    Assisted pull-ups, Shuttle sprints were more like 20 yards because that's the length of my hallway, so I did 4 times instead of 3.

  2. 30# thrusters, there and back length of my hallway. 20 sit-ups instead of 3 min rest
    35 rep
    35 rep
    30 rep
    25 rep
    30 rep

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