Strength
Deadlifts
3 – 3 – 3
Work up to your 3s and see what you can do with 3 attempts!
WOD
Complete 5 rounds for time of:
10 Pull-ups
15 Ball slams, 40#/30#
20 Box jumps, 24"/18"
The afternoon crew on the wall!
We often get questions regarding what fats to cook with when you're trying to keep your nutrition nice and tight. Here's some info from Living Paleo that might help!
Some oils are better than others when applying heat to them when cooking. Those that don’t do well in a hot environment quickly turn rancid and turn into free-radicals, which damage our cells.
Keep these tips in mind when next cooking with oils:
High Heat/Frying/Browning
Coconut oil
Palm Oil
Ghee (clarified butter)
Lard
Medium Heat/Light Sauteing
Olive Oil
Sesame Seed Oil
Hazelnut Nut Oil
Pistachio Nut Oil
Low Heat/Baking
Pumpkin Oil
Sunflower Oil
No Heat
Fish Oil
Flax Seed Oil
Cod Liver Oil
Hemp Seed Oil
Oils Mentioned Above
Dear Jon!
I love all the new improvements at the gym, we are getting spiffy… the new weight racks and barbell holders are sweet… Slam balls on the other hand, not so much.
Sincerely,
Sore Arms
Holy ball slams!
I wish I could take credit for all of it. Gino and Derek worked very hard fabricating the weight racks and bar holders..be sure to tell them they’re great.
However, I’m not sure where the slam balls came from but I figured we should use them!
Wrecked. That is all.