Fire 'em up, get 'em hot!

So from the reports I received from last week, it seems like many people did not hit their previous marks with Death-By-10-Meters. No big deal.. all that means is that we need to focus more on our training. Specifically the conditioning. We do a bit of strength development in class, and then I leave it up to you guys to address your conditioning in the assigned workouts. Those are all up to you. The coaches have no bearing on those. We don't watch you and we don't collect your performance numbers. Those are completely at your discretion and desire.

If you want performance improvements, then you need to address that directly. It's not going to just magically happen, as we have all learned by now, I'm sure. You all do great work, now you just need to do that great work, QUICKER and with more gusto. You must push yourselves.

When there is running assigned, it is usually short SPRINTS or longer RUNS.... NOT JOGS. Here's a pointer: you should not be able to talk through those workouts. If you can talk, then you are moving too slowly and need to pick it up. Good trainers will often talk to their athletes not for an answer but to gauge their intensity. If the athlete responds collected and coherently, then they need to pick up the tempo, if the athlete can't put words together without gasping, it's a good sign. If the athlete is a walking mess and can't do anything right, then they throttle back.. You can gauge yourselves and each other in that same fashion... But be honest. You have only to benefit from it.


Without further adieus(sp?):

1.
Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Similar to TABATA. Complete stop/rest on the 10 second rest period, so just stand still. If you have an iphone, you can download a free HIIT timer. A stopwatch will work too.

Choose ONE and ONLY ONE sport.
Swim: 800m

Bike: 5 miles

Run: 2 miles

C2: 3K



2. Put 2 cones 10 meters apart. Get your abmats out and dust thme off.

60 situps
60 Meter sprint
10 Burpees

50 back extensions (use abmat, put the "R" upside down on your bellybutton)
50 Meter Sprint
10 Burpees

40 Situps
40 Meter Sprint
10 Burpees

30 Back extension
30 Meter Sprint
10 Burpees

20 Situps
20 Meter Sprint
10 Burpees

10 Back extensions
10 Meter Sprint
10 Burpees

Enjoy!


I hate Gluten. It messes me up pretty nicely. Makes me swell up and fall asleep very quickly, but not in a good way.

It would be in your best interest to learn to hate gluten too. At least for a few weeks to see if you feel better without it. Sometimes we get used to feeling a certain way and don't realize that we can feel much better.

Gluten and Psoriasis

wheat breeding (artificail selection) and prevalence of celiac disease.

Bread ain't what it used to be...