Skill Work:

Double Unders

Kettlebell Snatch


5 rounds for total reps of:
1 min. Row for Calories
1 min. Push Press 95/65lbs
1 min. Sumo Deadlift 225/150lbs
1 min. Rest





 Schedule Modifications

Saturday: Regular schedule.

Monday, December 31, 9-10am, 10am-11am, 11am-12pm ONLY, NO Early Morning or Evening Sessions

Tuesday, January 1, 2013 NO SESSIONS

Wednesday, January 2nd  NO 6:30-7:30am session.  Regular schedule for all other sessions.


Stretching Doesn't Work       "The common thought process regarding static stretching is to hold
an elongated position for 20-30 seconds to create additional length
within a muscle to allow for a greater range of motion.

This is
good in theory, but in practice it doesn't seem to happen. If
stretching is supposed to increase range of motion, why do people
keep stretching while remaining chronically "tight"?

A better
question would be why is that muscle or tissues so tight that they
require stretching in the first place? Muscles are stupid creatures
and they only do what they're told to do. The nervous system calls
the shots and if it says contract, the muscle contracts."
Dean Somerset for TNation.com


Exercise And The Ever-Smarter Human Brain      "The researchers also looked at recent experiments in which mice and
rats were systematically bred to be marathon runners. Lab animals that
willingly put in the most miles on running wheels were interbred, resulting in the creation of a line of lab animals that excelled at running.

after multiple generations, these animals began to develop innately
high levels of substances that promote tissue growth and health,
including a protein called brain-derived neurotrophic factor, or BDNF.
These substances are important for endurance performance. They also are
known to drive brain growth."
Gretchen Reynolds, NY Times


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