Great workout today at the gym!!!!!! 

                                

Workout for Tomorrow:

                    

Keeping with our benchmark week.....

        

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

             

We don't do hero workouts as often as we should, hit this one hard!!

                    

       

The Thruster         

             

 

How can you look this happy doing FGB and Box Jumps??? Nice Work Shriraj

 

3:30 Crew

 

4:30 Crew finishing FGB.....5:30 crew doing warming up with "virtual FGB," here they are virtual rowing.

The 5:30 Crew
 
 
 
 
  

Comments

[Ted]

Jason,
great demo on thruster. I have a problem with my front rack in that I notice a pain in my elbows and/or down the palm side of forearms whenever I'm doing thrusters or front squats. To remedy, I either spread my hands further apart or relax my finger grip more so that my pinkies are not touching the bar, or I muscle the bar in place but my elbows are down and the bar is off my chest. I'm thinking it's just a flexibility issue and I should just go lighter until I develop the flexibility. Any feedback is appreciated.
Love the site and programming

[CynthiaJ in Sunnyvale]

I love Mr. Joshua, although the first time I did it a certain person who shall remain nameless added 10 # to the bar while I was out on my last run.

after 3 days of life interfering with working out, I hope to be there at noon!

BTW - 2 of our CF kids ran their first timed miles today at the track, one in 10:27, the other in 12:13. Woohoo!!

[Jason]

Ted you are right on the money...work the technique, get your flexibility better then work your way up. You will always be stuck if you don't take a step back and work the basics.

Thank you for your positive feedback!

[Brian medina]

Where's the love for the 6:30 crew Jason? Also been doing some research for the paleo challenge and found some sites say milk is ok and others say no. What are your thoughts on milk during the upcoming challenge?

[Jojo]

Brian, I get the same confusing arguement myself. I don't see anything wrong with milk, after all-- it does come from a frkn cow! The only thing I can think of would be perhaps it all depends on whether the cow is fed grains or grass. Unlike the organic raw milk which are for the most part, coming from grass-fed cows, you'd think that it's OK. Mark Sisson (www.marksdailyapple.com) also talked about this controversy and has left it up to the individual to make that decision. But as of now, I don't think it is considered "paleo" by the so-called experts.

http://www.marksdailyapple.com/dairy-intolerance/

I have discovered coconut milk, however. Whole Foods has it on sale for $3.49 a half gallon and it tastes great! So, I've been drinking this, since I know coconut milk IS paleo friendly.

Anyone care to chime in??

[Chris Poirier]

Jason,

Thanks so much for the thruster video. I have been doing them completely wrong and my times have suffered because of it. I hope to improve greatly on my time the next go-around with Fran.

[Alex R]

Nice video Jason! I think most members of the gym struggle with relaxing their grips, especially when we go heavy. Letting that bar rest on your shoulders is going to allow for the greatest transfer of power into the bar. Also, at light loads, people can get away with having that kung fu death grip on the bar during that front squat, however, it is incredibly inefficient. You will burn out your shoulders unnecessarily during a workout. Efficiency is paramount to better performance!

Marks Daily Apple is a great blog. I like to think of it as the blue-collar approach (as opposed to the scientific approach) to the Paleo lifestyle. The man is living proof that the Paleo lifestyle can enhance one's fitness. He also wrote a really good book on the Paleo lifestyle and health and fitness. Check it out. Easy read and very informative.

[Carla]

Situps on the floor vs glute situps weren't any kinder to my body. Boney backs and that floor don't mix.

At least I have my first battle wounds to show off.