ARTICLE: How Tattoos Might Affect Your Workout


A) KB Clean & Jerk/Row
5 rounds for time of:
10 Kettlebell Clean & Jerks, 53/35 lbs
15 Calorie Row

Competition: 35/26#
Performance: 26/17#
Fitness: Find Weight


Tattoos may permanently alter the physiology of skin in ways that affect sweating.

According to a small, new study, the amount and saltiness of sweat change after skin has been dyed, a finding that might have implications for athletes who ink large swaths of their bodies and maybe even for those of us who sport one or two discreet tattoos (such as the small one on my right shoulder, in case you were wondering).

Tattoos are decorative, often metaphoric, sometimes regrettable, but always injurious. To create a tattoo, the artist punctures the skin with dye-filled needles at a rate of up to 3,000 times per minute. The dye is injected into the skin’s dermal layer, which is also where most sweat glands are.

The body recognizes these injections as abnormal. They have slightly damaged the tissue and left behind a foreign substance, the ink. So the immune system gears up, sending a variety of cells to the site of the inking. Some cells carry off tiny amounts of the ink, primarily to the lymph nodes, where it dissipates. Other immune cells merge with the remaining ink, so that both become long-term residents of that portion of the skin. Still other cells initiate an inflammatory response, helping the injured tissue to mend, which it usually does within a few weeks.

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ARTICLE: Is Cold-Brew Coffee Actually Healthier Than Regular Coffee?


A) Clean Grip Deadlift 5-5-5-5-5

B) Deadlift/Toes-to-Bar
21-15-9 For Time:
Deadlift, 275#/185#

Competition: 225/155#
Performance: 135-185/95-135# Toes as high as possible
Fitness: 95/65# Knee Raises


Coffee is crazy popular—a staggering 62 percent of us have reached for a cup of joe within the past day.

One particularly popular way to get your java is cold brew. The beloved drink of coffee snobs everywhere has gone mainstream. Cold-brew sales have grown 115 percent in just one year's time, and it's showing no sign of stopping. Millennials, in particular, are the most fond of cold brew, with 66 percent of American millennials drinking the cold stuff, compared to 34 percent of generation X.

Cold brew is not the same as iced coffee, which is just regular coffee poured over ice, naturally. No, there is an art and a science here. Cold brew is made when coffee beans are steeped in cold or room-temperature water for 12 to 24 hours. Like a big tea bag, only with coffee.

Some cold-brew lovers brag that their magical caffeinated elixir not only tastes better than the regular hot stuff, but it's healthier, too. So, what's the deal? Let's cut through the coffee confusion.

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ARTICLE: Nutrition: Real Science Stands Against Industry Myths


A) Handstand Pushup/Handstand Walk/Chest-to-Bar Pullup/Front Rack Walking Lunge
3 Rounds For Time:
15 Handstand Pushups
100' Handstand Walk
21 Chest-to-Bar Pullups
100' Goblet Walking Lunge, 70#/53#

L-Sit DB Press 45/30#
25-50ft HS WALK or 1 min HS HOLD
21 Pull-Ups

L-Sit DB Press
30 HS HOLD - OR 1 min PLANK
21 Banded Pull-Ups or Ring Rows

L-Sit DB Press
30-45 sec PLANK
21 Banded Pull-Ups or Ring Rows


Eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar.

CrossFit Inc. Founder Greg Glassman introduced this now-oft-quoted sentence in 2002 with his seminal article “What Is Fitness?”

And on Friday, nearly a dozen scientists from around the globe all but agreed with the advice.

“Nothing I heard today conflicts with that,” said Laura Schmidt, professor at the Philip R. Lee Institute for Health Policy Studies and Department of Anthropology, History and Social Medicine at the University of California-San Francisco’s medical school.

She also trains CrossFit.

Schmidt was the opening speaker at the conference “Diet & Cardiometabolic Health: Beyond Calories.” The CrossFit Foundation’s Sports & Health Sciences Institute presented the meeting, which focused on answering this question: “Is it only the quantity of calories that matters, or are there specific pathways or mechanisms by which commonly consumed dietary components might contribute to obesity and cardiometabolic diseases independent of their energy content?”

Cardiometabolic diseases include diabetes, heart disease and stroke.

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ARTICLE: Should We Be Buying Iodized Salt?


Front Squat 4-4-4-4-4 B
uild up to 4th set (Leave 1-2 reps in the tank). Then 10% down for the final set.

Double Under/Power Clean/Run For Time:
100 Double Unders
10 Power Cleans, 185#/115#
400m Run

Competition: 90 secs max reps DU 155/105#
Performance: 200 Singles 95-135/65-95#
Fitness: 100 Singles 45-75/35-55#


Q. How important is iodized salt to the American or European diet?

A. According to the National Institutes of Health’s Office of Dietary Supplements, tests have shown that the population in the United States is “iodine sufficient.” Most Americans who eat a varied diet get enough iodine even if they don’t use iodized salt. They are at little risk of iodine deficiency, which can lead to goiters (swollen thyroid glands in the neck) and dwarfism and is a leading cause of mental impairment worldwide.

However, some pregnant women are at risk of low iodine levels, which potentially endanger their babies. The need for iodine increases during pregnancy, and women who do not eat dairy products or do not take the vitamin supplements that doctors typically prescribe are at risk.

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LIVE STREAM: Diet & Cardiometabolic Health: Beyond Calories


A) Clean + 2 Front Squat + Jerk Build to Max Set

B) Squat Clean 30 For Time, 225#/155#

Competition: 185/135#
Performance: 115-155/75-95#
Fitness: Find weight

Diet & Cardiometabolic Health: Beyond Calories is presented by the CrossFit Foundation Sports and Health Sciences Institute. CrossFit® - Forging Elite Fitness® ( The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™



Calorie Row
Toes to Bar
Box Jumps 24/20#

Comp: Same
Performance: Toes as high as possible 20/16"
Fitness: Knee Raises 16/12"


After 10 years in the Golden State, the CrossFit Games are going to the Midwest.

On Aug. 3, the 2017 Reebok CrossFit Games kick off in Madison, Wisconsin, home to the Wisconsin State Capitol, the University of Wisconsin-Madison (UW), and more beers and cheeses than your macros will allow.

The satire media outlet The Onion was also founded there, at least according to Area Man Who Knows Way More Than You Do.

Known interchangeably to locals as Madtown, Mad City, The People’s Republic of Madison and The Berkeley of the Midwest, Madison is Wisconsin’s second-largest city after Milwaukee, with a population of just more than 250,000. The 94-square-mile city features five swim- and sail-worthy lakes—Mendota, Monona, Wingra, Waubesa and Kegonsa—and is one of just two cities in the U.S. built on an isthmus (Seattle, Washington, is the other).

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ARTICLE: Chronic Disease: The Rising Tide


"Angie" For Time:
100 Pullups
100 Pushups
100 Sit-ups
100 Squats

Notes You must complete the full 100 repetitions of each exercise before moving onto the next one.

Competition: Scale reps
Performance & Fitness: Banded Pull-Ups or Elevated Push-Ups OK to Scale reps


“Cooper, you are getting a patient from the ER,” the charge nurse said.

“Cool. What do we have?”

“Twenty-one-year-old female in DKA (diabetic ketoacidosis). She’s critical.”

“Shit. Seriously, man?”

No Dying—Today

The patient arrived tachypneic and tachycardic, and she was the color of skim milk.

Tachypnea is a respiratory rate over 20 breaths per minute, the norm being 12-20. Tachycardia is any heart rate over 100 beats per minute, while the expected rate is 60-100.

She was breathing 30 times per minute, and her heart rate was 135,

Her blood pH was 6.8. Most humans would not be speaking with a pH of 6.8. Most would be intubated on a ventilator. The normal range is 7.35-7.45 to maintain organ function—higher or lower and the body goes into distress. Her blood was far too acidic.

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 A)Deadlift 5-5-5-5-5

Notes Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.

B) 21-15-9 reps, for time of:

Deadlift, 275/185#

Burpee Over Bar

Competition: 225/155#

Performance: 135-185/95-135#

Fitness: Pick Weight


This is the fourth post in our Instant Pot Pressure Cooker recipe series. This counter top appliance is popular among our Whole30 community, and Whole30 compliant Instant Pot recipes are one of our most-requested resources on social media. Sarah Steffens, our in-house recipe creative, is sharing her favorite recipes for nourishing, delicious Instant Pot dishes—Whole30 compliant, of course!

As I’ve worked with my Instant Pot I’ve discovered that it can do more than just prepare delicious Whole30 meals, fast. There are tons of Instant Pot “hacks” out there; here are a few of my favorites. These are especially nice to take advantage of now that the weather is warmer, as cooking in the Instant Pot will help you avoid using your oven.

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ARTICLE: Dave Castro Announces Second 2017 Reebok CrossFit Games Event


 A)Power Snatch + Snatch Grip Push Press + Overhead Squat

Build to max set of 1+2+3 Notes 1+2+3 = 1 power snatch, 2 snatch grip push press, 3 overhead squats. SNGPP: Pause at the top, control the eccentric, pause at the bottom. Overhead Squat: Control eccentric, pause at bottom.

B)For Time:

30 Calorie Row

20 Box Jump Overs, 30"/24"

10 Squat Snatch, 135#/95# GEAR: 3

Competition: 115/75#

Performance: 24/20'' - 65-95/45-65#

Fitness: Pick Height - 35-45/25-35#


We’re exactly a week after the first 2017 Reebok CrossFit® Games Event announcement, and in true Dave Castro fashion, the second event isn’t going to disappoint.

So what is it? Well, there’s been quite a bit of speculation if we’d be seeing bikes in the CrossFit Games this year, and to answer the question, yes we are.

With the relocation to Madison, Wisconsin, and the official CrossFit Bike released earlier this year, some athletes guessed that a bike workout was in the near future. What will this workout entail? We’re still uncertain, as Castro has yet to release official event specs.

Now one has to wonder, will the workout be a sprint with bikes, or a more distance oriented event? CrossFit is notorious for intense bout of exercise, especially at this elite level, so we’d be shocked if the event wasn’t an all out themed ride.

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ARTICLE: The Chemicals in Your Mac and Cheese


A) Ring Pushup/Strict Chin-Up/GHD Sit-Up EMOM 15, alternating:
a) 6-12 Ring Pushups
b) 2-6 Strict Chin-Ups
c) 10-15 GHD Sit-Ups

Notes All sets should be submaximal and technical. The goal here is to accumulate excellent reps. Ring Pushup: Feet elevated to level of hands. Control eccentric, pause at both ends, emphasizing depth at bottom and lockout at top. Chin-Up: Supinated grip. Control eccentric, pause at both ends. Athletes who can easily perform sets of 6 with excellent mechanics may add load. GHD Sit-Up: Athletes who are still developing the capacity for GHD Sit-Ups should scale to 3/4 ROM, 1/2 ROM, or sit-ups with feet anchored.

B) Box Jump Over/Row
3 Rounds For Time:
15 Box Jump Overs, 30"/24"
15/12 Calorie Row


Competition: 24/20"
Performance: 20/16"
Fitness: 16/12


Potentially harmful chemicals that were banned from children’s teething rings and rubber duck toys a decade ago may still be present in high concentrations in your child’s favorite meal: macaroni and cheese mixes made with powdered cheese.

The chemicals, called phthalates, can disrupt male hormones like testosterone and have been linked to genital birth defects in infant boys and learning and behavior problems in older children. The chemicals migrate into food from packaging and equipment used in manufacturing and may pose special risks to pregnant women and young children.

The Food and Drug Administration has not banned their presence in foods, though a 2014 report to the Consumer Product Safety Commission urged federal agencies to assess risks “with a view to supporting risk management steps.” The report concluded that food, drugs and beverages, and not toys, were the primary source of exposure to phthalates.

Now a new study of 30 cheese products has detected phthalates in all but one of the samples tested, with the highest concentrations found in the highly processed cheese powder in boxed mac and cheese mixes. The report, which was conducted by an independent laboratory and paid for by environmental advocacy groups, has not been published in a peer-reviewed journal.

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ARTICLE: CrossFit Kids Research Brief: Added Sugar


A) Hang Snatch (Above Knee) 5x2

B) Double Under/Strict Handstand Pushup/Toes-to-Bar
For Time:
150 Double Unders
3 Rounds:
10 Strict Handstand Pushups
15 Toes-to-Bar
150 Double Unders

TIMECAP: 15:00
Competition: 100 DUA each time 1 Abmat
Performance: 3 min of DUA Practice each time or 300 Singles L-Sit DB Press Toes as high as possible
Fitness: 150 Singles L-Sit DB Press Knee Raises


“Make the best choice possible concerning what to eat in every situation.”

At the CrossFit Specialty Course: Kids, this simple statement summarizes the recommended nutritional approach for youths from 3 to 18.

Practical applications are discussed along with expectations set to reflect the broad age range and a child’s relative inability to affect family decisions.

The first, best decision is to choose real foods over processed foods, as outlined in CrossFit’s basic nutritional prescription (1): meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. This prescription helps balance intake from all macronutrient classes, ensures adequate micronutrient content, limits overall carbohydrate consumption and eliminates added sugar from the diet.

Importantly, several international groups and governments also recommend limiting added sugar. The World Health Organization (WHO) states that less than 10 percent of total daily calories should come from added sugar (2). The United States Department of Agriculture promotes a similar target (3), while the United Kingdom recommends that less than 11 percent of daily calories should come from added sugar (4).

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ARTICLE: Do I Have to Eat My Whole30 Breakfast?


A) Farmers Walk/Sprint EMOM 16, alternating:
a) Farmers Walk 100'
b) Sprint 100m

Farmers Walk: Kettlebells are preferable to dumbbells due to the thicker handles, but dumbbells are fine as well. Athlete should use a weight which is sustainable, but challenging. Sprint: Athletes should push themselves hard here. Inevitiably these won't be "true" sprints due to the fatigue, but athletes should push the pace. For athletes who will have trouble sustaining a maximum intensity effort for 100m should scale distance to 75m.

Run/Burpee/Dumbbell Snatch
For Time:
400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating
Rx: 70/50#
Sport: 100/70# (10 Reps - Burpee with reach)
Competition: 55/35#
Performance: 30-40/20-30#
Fitness: Find Weight


“Ever since I was a child I haven’t been a breakfast eater. I’m on Day 8 and couldn’t force myself to eat another breakfast today. I’ve gagged one down every day except today. Any pointers?” – @shanell785

When I was preparing for my first Whole30, there were two challenges that seemed nearly insurmountable. The first was not having half-and-half in my morning coffee.* The second was eating breakfast. Every day. Following the Whole30 meal template, which meant I would ideally include a protein, veggies, and a healthy fat on my breakfast plate. The idea was so overwhelming that I nearly scrapped my Whole30 plans entirely.

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ARTICLE: Can I Test the Health of My Gut Microbiota?


Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee) 5x1

Go heavier than on June 19th
Use the same weight for each set. Rest as needed between sets.

Wall Ball/Chest-to-Bar 5 Rounds For Time:
20 Wall Ball, 20# to 10'/14# to 9' 20/15
Chest-to-Bar Pullups

Sport: 30/20#
Competition: Regular Pull-Ups
Performance: 14/10# Banded Pull-Ups or Ring Rows
Fitness: 10/6# Banded Pull-Ups or Ring Rows


Q. Is there a test for the health of my gut microbiota?

A. There are several outfits willing to profile your microbiome, the trillions of microbes that live in your gut, if you send in a fecal sample and pay a fee. But while you may be contributing to science, you won’t learn much about your health from the test because the field is still in its infancy, said Dr. Rashmi Sinha, a senior investigator at the National Cancer Institute. “It’s not ready for prime time,” she said.

“You’ll get an enormous amount of data that is basically uninterpretable,” said Dr. Martin J. Blaser, director of the Human Microbiome Program at New York University, though he added, “there are people who will be very happy to take your money and tell you they can interpret it.”

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ARTICLE: 12 Daily Habits Of Debt-Free People


A) Kettlebell Swing/Jump Squat 21-15-9 For Time:
Kettlebell Swing, 70#/53#
Jump Squat

Competition: 53/35#
Performance: 35/26#
Fitness: 26/17#

B) Assault Bike or Row Every 2:00 x 10: 0:30 Max Calories


Money Mondays is a series focused on the intersection of finances and well-being. We believe money is one of the last taboos in the wellness world: Why is it that we can talk about our sex lives and not our salaries? With an underlying drive to empower, we’re aiming to address all your burning questions about making money (and making more), saving it, spending it, but most of all how to use it to power the life of your dreams.

Should I meditate, move my body, or work on a creative project with the free hour of time I have today? Personally, when I let my day, technology, and the world around me sweep me up, I can get a little lost with what the answer should be. To make matters more challenging, my spiritual mentors tell me I already know the answer, but sometimes I can’t tell the difference between my head answer and my heart answer. I'm sure you've been there, too.

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A) Barbell Front Rack Carry 400m For Time, 155#/105# TIMECAP: 8:00

B) Double Under/Run/Power Snatch Every 6:00 x 3:
72 Double Unders
200m Run or 24 Cal Row
12 Power Snatch, 95#/65#

Competition: 1 min DUA 75/55#
Performance: 1 min DUA 65/45#
Fitness: 72 Singles 45/35#


Grilled Prosciutto Wrapped Asparagus Skewers

Prep time 15 mins

Cook time 10 mins

Total time 25 mins

Serves: 3-4




  1. Wash and dry asparagus. Wrap a piece of prosciutto around every piece of asparagus. Then push 4-5 asparagus spears onto 3-4 metal skewers (depending on how many pieces of asparagus).
  2. Place coconut aminos and balsamic vinegar in a large sauté panover medium heat. Let come to a low boil and reduce down by half, until mixture is thick and coats the back of a spoon.
  3. Heat up a grill or grill pan and use a basting brush to brush olive oil on both sides of the prosciutto wrapped asparagus. Place skewers on hot grill and cook on both sides 5 minutes, until asparagus is slightly charred and soft.
  4. Drizzle reduced coconut aminos mixture over asparagus skewers then sprinkle with sliced almonds.

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ARTICLE: Bring On the Exercise, Hold the Painkillers


A) Power Clean + Clean + Front Squat + Push Press + Jerk 5x1, add 5-10lbs to each set from last week

B) Muscle-Up/Toes-to-Bar AMRAP 15:
5 Muscle-Ups, Challenging Variation
10 Toes-to-Bar, Challenging Variation

Notes The goal here is to work on tough movements. Athlete should be able to work at a steady pace, but this should feel more like strength work than conditioning.

Muscle-Up: Choose one of the following, ranked from most to least difficult. -5 Strict Muscle-Up -5 Kipping Muscle-Up -5 Muscle-Up Negative -5 Strict False Grip Ring Pullups + 5 Strict Ring Dips -5 Elevated Transition Rocks + 5 Ring Dip Negatives -5 Supine Transition Rocks + 0:30 Ring Support -5 Incline Transition Rocks + 5 Bench Dips

Toes-to-Bar: Choose one of the following, ranked from most to least difficult: -Shoulder Block Toes-to-Bar -Strict Toes-to-Bar -Kipping Toes-to-Bar -Strict Hanging Leg Raise -Toes-to-Kettlebell


Taking ibuprofen and related over-the-counter painkillers could have unintended and worrisome consequences for people who vigorously exercise. These popular medicines, known as nonsteroidal anti-inflammatory drugs, or NSAIDs, work by suppressing inflammation. But according to two new studies, in the process they potentially may also overtax the kidneys during prolonged exercise and reduce muscles’ ability to recover afterward.

Anyone who spends time around people who exercise knows that painkiller use is common among them. Some athletes joke about taking “vitamin I,” or ibuprofen, to blunt the pain of strenuous training and competitions. Others rely on naproxen or other NSAIDs to make hard exercise more tolerable.

NSAID use is especially widespread among athletes in strenuous endurance sports like marathon and ultramarathon running. By some estimates, as many as 75 percent of long-distance runners take ibuprofen or other NSAIDs before, during or after training and races.

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A) Snatch Grip Deadlift 5RM Briefly pause at top without coming to full extension – this is to work on staying over the bar – and control eccentric, keeping posture (chest abve hips) until the bar reaches the floor.

B) AMRAP 12:
9 Dumbbell Deadlifts, 60/40 lbs
6 Burpees
3 Dumbbell Power Cleans, 60/40 lbs

Competition: 45/30#
Performance: 30/20#
Fitness: Find Weight



A) Paused Front Squat 5RM

B) Bar Muscle-Up/Hang Squat Clean/Row AMRAP 15:
3 Bar Muscle-Ups
6 Hang Squat Cleans, 135#/95#
9 Calorie Row

Competition: Scale Reps or 3 Jumping BMU (Above Head) 95-115#/65-75#
Performance: Jumping BMU or 3 Ring Rows + 3 Dips 75/55#
Fitness: 3 Ring Rows + 3 Dips 45-65#/35-45#


Happy 4th of July Weekend!

July 3rd:
RSM - All normal classes as scheduled
Lake Forest - No Class at 5am, 6am or 7am...remainder of the day classes as scheduled

Childcare available as normal

July 4th -
Hero WOD "Bull" (in teams or solo)
RSM - 7am and 8am only, childcare available at 8am
Lake Forest - 8:30 and 9:30 only, childcare available both times

ARTICLE: This DIY Bug Spray Is Non-Toxic, DEET-Free, And Doesn't Smell Like Bug Spray


Ring Dip/Strict Chin-Up/Hip Extension EMOM 15, alternating:
a) 2-4 Strict Ring Dips + 3-6 Kipping Ring Dips
b) 3-8 Strict Chin-Ups
c) 15 Hip Extensions

Notes All of this should be submaximal and technical. Select/scale accordingly! Strict Ring Dip: Control eccentric, pause and turn rings out at lockout. Chin-Up: Supinated grip. Chin must be both over and above bar at top. Rep is counted upon returning, under control, to a full stop hollow hang at the bottom. Scale movement to chin negatives. Hip Extension: No load. Controlled tempo in both directions with pause at each end.

Row/Snatch/Burpee 3 Rounds For Time:
15 Cal Row
12 Power Snatches @ 95/65#
9 Burpees

Competition: 75/55#
Performance: 12--9--6 65/45#
Fitness: 12--9--6 45/35#


It's officially summer and everyone wants to be outside as much as possible. It's good for us! But summer fun has a catch. The magic of long days and balmy nights brings a handful of health concerns, including sun protection, bug bites, and bug-born ails like Lyme and Zika.

The CDC maintains that the best way to protect oneself from bugs is to stay inside during peak exposure times and wear protective clothing. But for those sunset summer sports, sunny picnics, and lake skinny-dips, isn't there another option? Your next line of defense: Insect repellent.

But a lot of questions arise when we start to think about what matters most in a bug spray. Here's a look at the most pressing insect issues this summer, plus a definitive guide of when to go natural and when to consider something stronger.

Do you still need to worry about Zika in summer 2017?

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ARTICLE: For Exercise, Nothing Like the Great Outdoors


Each for time.

A) Run Every 2:00 x 8: Run 200m

B) Double Under/Deadlift For Time:
63-45-27 Double Under
Alternate With
21-15-9 Deadlift, 225#/155#


Competition: 42-30-18 DUA 185/135#
Performance: 126-90-54 Singles 135/95#
Fitness: Singles 95/65#


Long walks can improve moods and reduce anxiety, but the benefits may be greatest if the walks take place outdoors rather than in a gym, according to a new study by researchers in Austria. And while the Alps may be a particularly fine place to hike, a vigorous walk in the woods or paths near home may provide the mental boost we need to keep us moving.

We all know, by now, that for optimal health, we need to move. But research and anecdotal experience indicate that people rarely exercise if they do not enjoy it. Workouts, for many, are something like possessions: If they don’t spark joy, they tend to be discarded.

Many different aspects of exercise are thought to affect how much we like working out. But in general, most experts agree that a workout’s intensity and its duration have the greatest influence on our feelings about it.

In recent years, many scientists and other experts have focused their attention on short, intense workouts, typically called high-intensity interval training, because the duration is so slight, lessening the likelihood that people will be too busy to exercise. But while many people who take up high-intensity interval training report being pleased by the workouts’ brevity, they often also say that the intensity is not fun for them, which, over the long term, could discourage them from continuing.

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