ROD 040210


Monday, 03May10

11:00 am Class ROD

This is a timed 30 sec work / 15 sec rest w 1 min between each of 4 rounds

  • KB Snatches
  • MB russian twists
  • Bear crawl (cone to cone)
  • Box jumps 
  • Power rope
  • Umpas

It’s 53 days til summer… Are you ready?


Strongman Monday

This is a timed 1 min / 20 sec w 1min between each 3 rounds. Start with a 200 meter run, then…

  • Deadlifts #135
  • Barbell overhead press #95
  • KB swing 24K
  • Alternating see-saw double KB cleans 16K
  • Jumping Pull-ups (chest to bar)
  • Power push-ups on rings

 End with a 200 meter run.


A life spent making mistakes is not only more honorable, but more useful than a life spent in doing nothing. – George Bernard Shaw


New Proof that Bread and Rice Increase Heart Disease

Women who eat a lot of foods high in blood-sugar spiking carbohydrates, such as white bread and rice, are twice as likely to develop heart diseases.

Complex carbohydrates, such as fruit and pasta, were not associated with the increased risk of heart disease. This suggests that the problem is not carbohydrates per se, but rapidly absorbed carbohydrates.

The information comes from a study of about 48,000 people who were asked about their diets in detail. Previous studies have also shown a similar link between simple carbohydrates and heart disease risk….continue reading