AMRAP for 30 min.

Spin The Wheel of Happiness and Health (pictured below).

wheel of health.jpg

Complete 30 reps (10 if pullups) of whatever the wheel feels you need to work on (the Wheel knows best), then run 400m AFAP.  (If offsite - select exercises from hat.) 

Exercises are:  
walking lunges,
box jumps.

Post workout selected for you by the Wheel (hat) and number of runs to comments.

 Common GPP Abbreviations & Acronyms 

If you can think of any we missed, please post to comments - of the article

Q:  Why can I dead lift better/more without shoes?

A:  There are a couple of major reasons. 

  1. It has a lot to do with proprioception (discussed briefly HERE).  Remember, the shoes you normally wear to the gym (if like most of us, you wear running shoes) have very thick cushioned soles.  This dampens the input from your feet to your nervous system.  When you are picking up a heavy bar (dead lifting), your body is literally stacking long skinny bones end to end (the long way).  Ever try balancing a couple 2 pencils on top of each other?  Can you imagine trying to do it with lots of pencils?  Well, your body is doing it ALL THE TIME!  It is better at this when it gets more direct input from your nervous system.  Wearing thick soled shoes dampens the input to your brain from your feet.  By taking your shoes off, it can help you move better and even lift more. 
  2. Thick soled shoes aren't very stable.  If you are depending on this type of shoe to provide a good base of support for deads - you simply won't get it.  Without a good base of support, dead lifting (all movement, really) is compromised to some extent.  Squishy soled shoes will throw you off balance.  Not only can this compromise your ability to deadlift, it may also impede proper form needed for completing the lift safely. Dead lifts performed on stable surfaces with bare feet provide a superior base of support.