Master

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For time:

10 - 20 - 30 - 40 reps per set of: 

thrusters 45/65
burpees
KB swings 25/35

Post time to comments.
Workout courtesy HungryMotherRunner.com   

Q : "I am on Day 3 of the reset. I have been perfect. I've even been drinking my CHO out of a measuring cup so I know exactly what I am putting in. I have had 2 Fruits and a veggie already today. I have yet to Rx a workout - I am on 2/3's right now working my way to doing all the rounds.

Here is my question - I am planning on going on BURST after the reset. 1200/day is easy to follow. The BURST day is confusing. Up to 3200? Of what? Just more of what I have been eating on the 1200 days? A little bit of "what I want"?

Not knowing how to eat has been my problem for years. I like that I have a set plan to follow. BURST just worries me as it seems open ended. Any help would be great...."

 

A:  This is a great question.  One that many have asked.  Thank you for it Dan.  And congrats for sticking with the Cleanse for 3 full days.  Would love a report when you are done. 

One of the things that makes folks so successful on BCD (it has helped thousands lose weight and keep it off) is its simplicity.  The second you start to complicate this diet, is the second you are more likely to fail.   

Once you get on a roll with your healthier eating habits, STAY ON IT!  The less you stray from what is working, the more successful you'll be.  To do it right, simply eat the foods listed in the portion sizes suggested.  To increase calories on your day "off," with BCD the best thing to do is increase portions of what the diet already calls for.  This will require a little work in terms of learning portion sizes and calories, but putting the work into this will help keep you on track.  If you are looking for a good meal plan (cause you can't stand the thought of one more spoonful of cottage cheese) check out one of OURS.     

Now, if you (like me) simply NEED some pizza, or chocolate, or whatever - "off" day (day 4) is the best and ONLY time for it.  Many find that periodically having a day to eat some of their favorite foods will actually keep them on track with the BCD.  The thing is, if you find yourself straying because of the "off" day - you might want to reconsider those fav foods and just stick with eating clean until you get to your desired weight.  Cheats are fine periodically.  It is when cheats become the norm that you become derailed.  Good luck friend.  Let us know how it goes.  

This year marks the 6th year GPP has been working with the Utah Jazz Dancers.  Thanks Ladies.  Here, we are doing our 3rd annual Jazz Dancer Hopeful Boot Camp.  It is 2-a-day workouts for 5 days!  The girls get stronger every year.   

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Compete 7 rounds.  Rest precisely 45 seconds between each exercise. 

5 weighted pushups AHAP
10 strict pushups (slowly 2 seconds up, 2 seconds down)
20 chair dips

Post weight of pushups and strings of consecutive reps from other exercises to comments. 

Tuesday related reads ...

What is AHAP?
When you post AHAP, How Much Weight Should I Lift?
Super Tuesdays

Pics from the first day of operation at GPP NWA! 

Hawgn'

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4 rounds for time:

20 bail loaders 10/25
20 creek jumps (R+L=1)
20 tractor steers 10/25 (R+L=1)
10 uni barn raises R 15/20 ea.
10 uni barn raises L 15/20 ea.
400m farmer carry 10/25 ea.

Post time to comments.  
Workout courtesy GPP NWA. 

To get the most out of those tractor steers, it is best to make a large effort to include your core in every part of the movement.  Wrenching that weight to the R & L using your shoulders will deliver more stimulus to the abdominals, shoulders and legs.  You'll notice in the video Angie is doing just that.  

GPP NWA begins workouts today!  Check them out!  If you are in the area, please stop by.   

Strong work!  Congratulations. Can't believe how fast you are getting.  

"Using my fitness!  I placed 3rd in my age group and dropped 15 minutes off my fastest half marathon time!"  - Melissa B. 

 

Buckshot

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3 rounds for time of: 

3 BW deadlifts
5 pullups 
10 clapping pushups
15 KB swings 35/54

Post time.  Rest.  Repeat.   

A couple of thoughts on today's workout: 

  1. BW = Body Weight.
  2. Be careful with those BW DLs.  Warm-up your back and legs before you perform lifts with weight that heavy.  Try V-ups, or situps for a warm-up.  Also, piriformis & low back stretches will work wonders (after you've warmed-up). 
  3. To get the most out of this workout, you'll want to STORM it!  Pacing yourself (rookies ignore this), will take away from the purposes of this workout. 
  4. If you back is a little sore from thrusters yesterday, don't be afraid to scale the weight of that KB. 

They've been working hard to get everything ready and the BIG day (1st day of workouts) is MONDAY!  Congrats to the GPP NWA team for creating an outstanding facility to serve their amazing community.  Please check them out HERE.  Top quality humans over there!  Top.  Feel like doing some Hawgn' on Monday? 

Timed Individually

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Each individually for time: 

50 thrusters 45/65
1 mile run
300 rope jumps
500 m row (2x) (rowing alt. 45/65, 1 = 10m)
100 Aussie pullups 

Rest as needed between each.
Post times of each individual effort to comments.  

The most seldom performed and likely the most needed stretch for improving back health? Hip flexors.  (example to L)

We suggest holding a mildly uncomfortable stretch on each leg for 30 seconds.  Do this 3 times.  

Caution:  Knee pain disqualifies you from performing this stretch.  See trainers for alt.  

Click to enlarge.

Click to enlarge.

Prevent heat injury this year by watching your heat index.  A heat index below 90 is ideal.  

This is a good time of year for a refresher on understanding heat illness.  Here is a great article to help you recognize signs and symptoms, understand risk factors, and how to treat someone for this VERY serious condition.  

JR (background) & BC using their fitness to go over Rudy Flat.  16+ miles and 2800+ ft. elevation gained and lost.  Got pics of you using your fitness.  We'd love to see.  Send to admin@gppfitness.com.

t - AB - ata

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Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.  Exercises are:

V-ups
ab bridge jacks
anchored stab situps
high windmills 15/20 (4 rounds R - 4 rounds L)
T2T Superman back ext. (must hold top position through 10 sec "rest")

Post reps completed to comments. 

Most of the time T2T superman back extensions are done slowly on trainer's count.  Not TODAY.  Today, do as many full ROM extensions you can in the 20 sec "work" period.  During the "rest" period, hold the UP (extended) position until the clock beeps to go again.  If you must break a set, try to take the break during the 20 sec "work" phase.  If you can, try hard to hold the UP position all the way through the 10 sec "rest."  

GPP Kids (Summer) started Tuesday.  These kids are awesome.  Hard workers.  The girls (pictured above) really "hung."  One, for over 2 mins.  The boys (not pictured) tore it up, too.  It's not too late to get your 11-18 y/o kids signed up.  Questions ... click HERE.  Or, just bring them to our next class.