Why do Clean and Jerks? Because somewhere in China an 8 year old is warming up with your 1 rep max.



Workout of the Day
"Grace"
135lb Clean n Jerk
30 reps for time.

-Scale weight as needed.

Kipping is whole-body, athletic, and demands coordination and agility. It is plyometric, requires flexibility of the shoulders, allows for rapid cycle time, and in totality represents an essential, unique, and powerful core to extremity motor recruitment pattern. None of which could be said of the strict pull-up. For any given athlete, every manner of pull-up requires the same amount of mechanical work to perform. The kipping pull-up is faster than the strict pull-up and therefore elicits more power from the athlete. The kipping pull-up makes a contribution to workouts of super-high average power that the other pull-ups cannot.-Glassman



Workout of the Day
"Nicole"
As Many Rounds As Possible in 20 mins of:
400m Run
Max Pull-ups

I don't recommend eating out, especially if you are trying to lose weight, but I know that sometimes it is a must. So if for whatever reason you need to grab a bit to eat quickly or if you are sick of cooking and looking for a quick meal but, want to keep it health, here is a list of America's Healthiest Restaurants.

And the Winner Is.......



Workout of the Day
Back Squasts
5-5-5-5-5

Anyone who has ever been successful at something has been asked the question.......What's your secret? And the answer is always the same... hard work. Hard F-ing Work. Nothing in life comes easy, and if it did, it wouldn't be worth having. It doesn't matter if you're successful at business, sports, relationships or weight loss, its always the same recipe....Hard Work. Here's a blog about a young man whose goal is to lose 100lbs. 344 pounds was his starting weight and he gives some sound advice on how he's making a change. Here's a hint, it doesn't involve being lazy and over eating.



Workout of the Day
50 Double Unders
5 Burpees
40 Double Unders
10 Burpees
30 Double Unders
15 Burpees
20 Double Unders
20 Burpees
10 Double Unders
25 Burpees

"These fitness gurus aren't promoting underage drinking. Named for the creative moves they perform on the pull-up bar, the Bartendaz are empowering youths through calisthenics," according to an article published by CNN. I recently ran across this article and searched for some video on youtube. I guess you could call it urban gymnastics. Check out the video below, they're doing some pretty cool stuff.



Workout of the Day
AMRAP in 12 mins of:
12 Situps
8 Box Jumps
4 Burpees