4/10/13

Happy Hump Day as well as the day before rest day<--- (which is my favorite day). Some thoughts for this morning, those of you that are trying to lose weight be careful not to deprive your body of the fuel it needs. Many people when trying to lose weight tend restrict their calories within a day. This negatively affects your metabolism and will actually cause you to hold on to fat and your weight. Use this calculator link to figure out how much you should be eating in a day, if your goal is to drop fat set the carbs to 100g and then see what it says, I think you will be surprised. Do me a favor and in your post today include the daily calories you should be eating.
http://eattoperform.com/eat-to-perform-calculator/

Warm-Up:
400m run
25yd lunges
12yd inch worm
12yd high knees
25yd twisting lunges
cross legged sitting stretch
shoulder stretch

Strength: Wendler 5-3-1 Deadlift
Set 1: 5 reps 75%
Set 2: 3 reps 85%
Set 3: 1+ reps 95%

WOD:
5 Min AMRAP
Push up & Double Under Ladder
Push ups: 2-4-6-8-10-12-14-16-etc.
     DU's: 5-10-15-20-25-30-35-etc.
Start with 2 push-ups then do 5 du's then 4 push-ups and 10 du's and so on.

10 Min Every other minute maximum
Squat Cleans 135/115/65/45
So essentially you do a minute of squat cleans and then take a minute break for ten total minutes.

Just want to say good work to all the 6 AM crew, its impressive to not only see so many people up in the morning but also working as hard as you do, keep it up!