For time:

50 situps
50 crunch twists L
50 crunch twists R
50 back extensions
1 min 6" leg hold
50 KB juggles 25/35
50 tick tocks L 25/35 
50 tick tocks R 25/35 
1 min ab bridge hold
50 crunches
800m run (600 rope jumps, 800m row, 50 burpees)

Post time to comments.


by Neil Anderson (from Oct. 4, 2010)

Generally, your body recovers from workouts 2X per day.  Once right after your workout (30-90 mins depending upon circumstances) and once during your REM sleep cycle at night.

During these times your body releases growth hormone (GH).  GH is fundamental to increasing protein uptake.  If you have ample amounts of protein in your system you will maximize the effects of the GH spike and make greater fitness and recovery gains. 

We recommend eating 4-6 oz of slow digesting proteins like lean chicken or turkey directly after a workout and within a couple hours of going to sleep.  It also works to use a good quality protein supplement.


Protein Giveaway

Need a good whey protein supplement?  We have the best.  Anyone who publishes a comment on today's workout will be entered to win a 100 serving bag of Fitmixer Protein.  

We'll select a winner via tomorrow and let the winner know via email.  Yep, we'll send it to you (FREE) if you are off-site.  Please put your email on the post.  NOT IN THE BODY OF YOUR COMMENTS.  Everyone can see it there and spammers could prey upon you.  Just put it where you see "Author email (optional)."  Only WE can see it there. 

Also, if you didn't win, you can still pick up a bag today.  It's 100 servings!  Your cost is $50.00.  Yep, around .50c per serving.  You'll struggle to find a higher quality protein at a better price anywhere.  


Those guys over at Fitmixer are known for great tasting, quality stuff.