Monday, November 19th the 11:15-12:15 session is CANCELED.  The morning sessions will be the usual morning sessions PLUS a
10:15-11:15am session.

Tuesday and Wednesday: Usual Schedule

 On Thanksgiving Day and Black Friday–that's November 22 and
23, there will ONLY be morning sessions at 9-10am and 10-11am.  There
will be NO 6:30-7:30am session and NO evening sessions on these two days.

Saturday, November 25th schedule will be the usual Saturday morning schedule.



Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats


We're located at 5006 Veterans Highway, Holbrook…if you didn't know, now you know!




We learned of this study from Mark Sisson of Mark's Daily Apple: Ketogenic Diet Does Not Affect Strength Performance In Elite Artistic Gymnasts.  The study is interesting…provided you find this sort of information interesting…but it's on the lengthy side for those looking to read something that takes no more than 30 seconds.  Here's the take-home lessons:

Using a VLCKD (Very Low Carbohydrate Ketogenic Diet) does not affect strength performance, at least for 30 days of being on the diet–the length of this particular study, but there was a significant decrease in body fat and body weight with a "non-significant INCREASE in muscle mass".  It's logical to conclude then that an athlete involved in a sport with weight classes (wrestlers, boxers, mixed martial artists) could use VLCKD a month out of their competition with the expectation of dropping weight without losing strength unlike some of the traditional methods commonly used to "make weight".

In order to maintain lean body mass a protein intake of at least 1.2-1.7 grams per kilogram of bodyweight is necessary.  If you weigh 80 kg it's equivalent to approximately 176lbs.  It is necessary to consume a minimum of 96 grams of protein per day to maintain lean body mass.  Below 1.2 grams per kilogram/bodyweight there is a reduction in "lean body mass and a loss in physical performance."

The VLCKD in the study consisted of 54.8% Fat, 40.7% protein and 4.5% Carbs as compared to the "Western Diet" which consisted of 46.8% carbs, 33.5% fat and 14.7% protein.

It takes 7 days to adapt to VLCKD.  In that first week the athletes reported feeling weaker. 

Electrolyte Supplementation, "a supplement containing sodium and potassium", was used during the study to maintain "nitrogen balance with functional tissue preservation".

For further information on the Ketogenic Diet check out Ketogenic Diet Resource

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