The data from an interesting six year study shows that money people are spending on dietary supplements is  mostly going to waste. Check out the full story from the NIH director’s blog here

Heed your parents advice: : eat a balanced diet, including plenty of fruits, veggies, and healthy sources of calcium and protein. Don’t smoke. Use alcohol in moderation. Avoid recreational drugs. Get plenty of exercise.

Stay healthy and save your money, see you in class!

Coach Graham

Cycle 1 “Grunt-work” Day 15

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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Week #3 of Grunt Work.

Starting our Thursday with some work on the barbell. Deadlifts to start, and conditioning comes next, with four movements: Biking, DB Push Press, DB deadlifts and DB squats.

Let's get strong.


On the 1:30 x 6 Sets:
Set #1 - 3 Deadlifts @ 74%
Set #2 - 1 Deadlift @ 81%
Set #3 - 3 Deadlifts @ 74%
Set #4 - 1 Deadlift @ 86%
Set #5 - 3 Deadlifts @ 74%
Set #6 - 1 Deadlift @ 91%

Week 3, increasing by 2% on all lifts today from last week's effort. Final week before advancing to a slightly different repetition scheme.

Metcon (AMRAP - Rounds and Reps)

21/15 Calorie Assault Bike
15 DB Push Press (50's/35's)
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)


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