5 Rounds for Time:

25 Wall Ball (20 pounds boys, 14 pounds girls)

25 box jumps

250 M Row

Under 15 minutes is smokin’!

Skip Your Workout

Of course, we’re fitness freaks, gym rats, you name it. But sometimes the body has its own agenda, and we’re better off listening to it. For a variety of reasons, the body can sometimes just feel drained, drowsy or simply bushed. Everybody needs a break once in a while, and physical recovery is important.

And sometimes life just happens on the way to the gym. Your daughter’s college visit trip, that last-minute meeting with a client, the major plumbing issue that requires your attention (and waiting presence for a 4-6 hour window): As long as “there will always be tomorrow” doesn’t become “there will always be next month,” you shouldn’t beat yourself up over missing a session in a regular workout routine. You’ll go back with a fresh muscles and motivation.

Teh above from Marks Daily Apple

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: body weight
Push up
Dumbbell Clean: 1/2 body weight

Extra credit for ring push ups.

From Fluid:

Protein shakes are not the devil. The companies that sell them are. They would have you believe that drinking their shakes after a workout would somehow magically turn you into a lean, mean, muscle bound machine. It’s all about mass right?

Wrong.

Truth be told, the shakes do have a place in a healthy diet. Just not immediately after a workout. The key to proper muscle growth starts with proper recovery.

Science has clearly shown that carbohydrates with a little protein following a workout is key. It also must take place within 30 minutes, or your window of opportunity slams shut.

The fact remains that a protein rich meal approximately 90 minutes to 2 hours post training is essential. This is the first case where a protein shake can benefit the modern athlete. Depending on your weight, 25-50 grams of protein is ideal in this situation. Remember: More is not better. I would say that 1/2 gram of protein per kg of body weight is ideal. (Example: 220 lb male = 100 kg = 50 grams of protein).

The other ideal placement for protein shakes is before bedtime. This is a double edged sword for getting the most out of your recovery. First, eating a protein shake at bedtime theoretically increases the thermal affect of eating at night. This results in a more efficient metabolism. Second, bringing additional amino acids into your body before bed (sleep is where most anabolism takes place) is a fine idea. Finally, most people enjoy sweets at night. A little chocolate milk with protein powder (around 200 kcals) is better then that Ice cream you have been inhaling while watching Sportscenter.

The bottom line: Don’t use protein shakes after a training session for at least 90 minutes. They are healthy, but only when consumed at the right time.

Get your recovery on at Athlon Elite!

Mark Sisson’s site seems to do the best job at simplifying good fat/bad fat:

Fats to eat:

- Cream, eggs, butter

That’s right - I’m recommending saturated fat. Irresponsible of me, I know. Actually, provided you’re eating organic dairy and eggs, and you’re not getting crazy with the portions, saturated fat is not the monster it’s made out to be. I personally am more concerned about triglycerides and inflammation than I am about cholesterol, and refined fat and sugar have the most impact on these two health wreaking balls. I’m not saying cholesterol doesn’t matter; it does. It just doesn’t matter as much as you think. You can enjoy a little saturated fat.

- Nuts, avocados, fish

Omega 3’s, people!

- Coconut oil, walnut oil, avocado oil, olive oil

Put down the corn, soybean and canola oil. These may be unsaturated, but that doesn’t make them healthy (they are still refined, and contain some undesirable fatty acid chains). Liven up your meals, give your tastebuds something to live for, and try out new, omega-3-rich oils. Go and drench thyself. Stat.

Fats you’re too good for:

- fried anything, breaded anything, processed anything, packaged anything, not-natural anything. Keep these junk fats away from your precious body! I mean it!
Why eat fat:

Well, for starters, fat doesn’t make you fat. Fat also helps with stress management, cognition, mood, sleep, energy, weight management, healthy tissues, skin and hair - even digestion and nutrient absorption.

That should give you a good basic overview.  Don’t forget your Omega-3’s.  Ask about them at Athlon Elite!

Research continues to reveal that low fat diets have a significant effect on growth hormones.  Follow a low fat diet and lose the ability to maximize the production of androgenic hormones.  For most of us that is bad, bad, bad….

For so long we have allowed old dated research from the 70’s along with a push from the food giants marketing schemes to get us to buy into low fat as better.

IT IS NOT BETTER!

You need fats in your diet, just make sure they are the right kind.  Over 30% of your diet should come from fat if you are athletic and training hard.

We will talk more about what kind of fats, but you hopefully already have some guesses…….

There can be only one this week…

the man who decided to trump all "Edge" participants this week by going way above and beyond.  You see, we ended this ultimate 8-week workout progression called the "Edge" this week with the final two days being two 500 rep workouts.  And just when everyone thought that it couldn’t get any worse…

100 Blast-strap push-ups, 100 Pull-ups, 100 Barbell Military Press, 100 Ring Rows, and 100 Russian Twists…

Bob Turbow took on the challenge of doing it all in a 16 lb. weight vest!!  I don’t know… can you say competitive?… animal?… hammer-head?… always-up-for-a-challenge?… crazy?!!  That’s probably why he flies his own plane and chooses to surf 30 foot waves for his leisure weekend activities.  Nice work Bob!  Welcome to the Elite Spartan club… though you’ve always been in it.

 20 Minutes of:

1 minute jump rope 

1 minute ball slams

Lather, rinse, repeat…

Score the event by counting jumps and then slams.  Higher the better!