2 rounds for time.

15 burpees
35 V-ups
15 burpees
35 pushups
15 burpees
35 Aussie pullups
15 burpees 
35 squats
15 burpees
35 KB swings 25/35

Post time to comments.

Reminder:  Jana is supporting her daughter’s (Sadie) drill team (State Champs) in Florida.  She won’t be here for a couple of days.  No sitter will be available at the 9:30 am.  Come back soon Jana! 

Tatiana: “Do you have an opinion on products like C4 cellusor - pre workout mix? I love the Fitmixer protein and aminos, but I'm curious about the energy stuff. Is there a false sense of security involved here?”

I'm a fan of Pre-Workout stuff. I've been having a lot of luck with "Shroom Tech Sport (cordyceps sinesis)" lately. I've also had some success with beta alanine in the past. It gives you that extra kick without the pump and weight gain. I also do pretty well on 50-60 mg of caffeine when I go for long rides on my bike.

I have no personal experience with "C4" or with any of Cellucor's products. It'd be hard to comment on anything but the ingredients they claim are in the product.
It is pretty extreme stuff. Intended for hardcore bodybuilders and those looking to gain mass while amping workouts. You might make the argument it is intended for hard charging athletes, but I would only recommend those ingredients to athletes trying to recover and gain/grow in certain phases of the off-season. I'd pull my athletes off the NO3 and the stimulants as we got closer to the season - If I had them on it at all (upon their own insistence). Here are a couple of my thoughts on the ingredients:

1 - Creatine - Good stuff for athletes and bodybuilders. Gives you several more reps per set, theoretically (& empirically) improving one's workouts. As long as you recover from the more intense workouts provided by the extra energy - it's good stuff. Problem is, most people gain a significant amount of water weight while on it. It contributes to a "puffy" look. My males LIKE that. Females HATE.
2 - NO3 - Most use this to experience increased muscle pumps. The thought is, higher muscle pumps lead to increased mass. Might also be something to the claims that it increases endurance. My own experience on it (not C4) was that it incr'd my endurance for a short time (up to 5 min), then limited muscle recovery during our types of workouts. GPP workouts call for muscle recovery during stress. NO3 seems to limit our capacity to do work after several minutes. Muscles become so pumped (a good thing for BBs) you can't move through it. Made me feel like I was carrying an extra 20 lbs. around with me.
3 - I like that there is a lot of Vit C, B12 & Niacin - Seems to me we'd all recover better from our workouts if we included these to our diets.
4 - It's awful high in stimulants. 135 mg Caffeine Anhydrous, mucuna pruriens, plus bitter orange, synephrine etc. per serving is rough on a person. I like a little kick as much as the next guy, but MAN this is no "little kick." Once, or twice maybe I'd go for it, but long term - OUCH.
5 - "Other ingredients: Artificial flavors, citric acid, malic acid, silicone dioxide, acesulfame potassium, FD&C Red Lake #40." - I'm no food snob, but none of these make me feel warm and fuzzy. I prefer more natural foods where I can find them.

The thing you worry about is whether, or not the company is credible. Can't speak to this. Went online to find reviews, but frankly don't trust them (pro OR against). Would love to hear your review.

Do you take a pre-workout supplement?  
If no, why?   

2013-02-22 07.21.19

Yep.  I thought about doing that too Paul.