AMRAP in 40 min.

4 ten meter high knee sprints
20 lunge switches (R+L=1)
20 OH DB presses 15/20 ea.
20 DB biceps curls 15/20 ea.
20 OH triceps ext 15/20

Post rounds completed to comments.


We've got some cool workouts in store for you this week. 

This is workout #1 of HELLth week.  This week (like other HELLth weeks before) is uber ROUGH.  The challenge this week is to complete every workout.  ALL SIX.  Those who do will raise their health and fitness to a new level.  Those who finish all of these workouts will have accomplished something special.  If you can get through HELLth week, you can get through a week of just about ANYTHING. Please be careful, but give this week your heart.  

One of the things we have learned down here at GPP is that you are WAY more capable than you give yourself credit for. What you are able to endure REALLY will astound you. After this week, you will know this.  After this week, THERE IS NO GOING BACK.  You can never again say, "that is too hard for me."  You will break through barriers this week, if you'll let yourself.  

Take this week to do that which has held you back in the past.  Workout harder than you thought you could (be careful, but do it).  Clean up your eating (Challenge below).  Sleep more.  Drink more water.  Take your vitamins.  Get on track.  Let this week give you the momentum you need to NEVER worry about your health, functionality, or appearance again.  

As always, there is a buy in.  It is almost never enough to simply "try and show up" to all of the workouts this week "unofficially."  Things come up.  Schedules get busy.  Muscles get sore.  HELLth week is a ROUGH thing to do.  It is easy to drop out when the going gets rough.  

If you are doing this thing - DECLARE IT - to comments. Then post daily whether you showed up, or not. 

It takes a lot of guts to declare you will do something like this.  The few who will stick it out are a rare breed.  It helps to know we have company.  It might also help you to suck it up if you know others are looking to your daily posts for added strength this week.

What you'll gain:  Lots.  Just lots.

What you'll get:  Healthier, man.  What else is there?  Also, our cost on any GPP Shirt.  We'll take orders after next wk.  

Pumped to storm this with you!  Good luck!

Ready for a REAL challenge? Ready to take it up a notch this year?  Feel better?  Look better?

We can't very well give you a physical challenge without a nutritional challenge.  So here it is:

We challenge you to eat NO added sugar, or artificial sweetener for 1 week.    

How is that?  It is simple. Don't eat added sugar, or artificial sweetener.  You can eat nothing that has sugar, or artificial sweetener added to the list of ingredients.  Look for these on the label:


agave nectar, brown sugar, cane crystals, sugar, cane sugar, corn syrup, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice concentrate, glucose, high fructose corn syrup, honey, invert sugar, maltose, malt syrup, maple syrup, molasses, raw sugar, sucrose, syrup

Artificial Sweeteners

Aspartame (Nutrasweet), Saccharin, Sucralose (Splenda), Stevia, Mogrosides (Nectresse).

"But wait, aren't some of these sweeteners healthy?" You might ask?

Maybe so, but that's not the point.  The point is that most of us have a sweet tooth.  So much so, that many of us have forgotten the taste of real food.  Our westernized diet is comprised mainly of salty (do you see it coming?) and sweet flavors.  These flavors override the finer senses of taste and smell.  They extinguish our abilities to taste the nuances of natural foods.  This clouds our preferences.  It leads to unhealthy nutritional choices.

Experts say that 7 days is enough to put us back on track.  If you want/need to clean up your diet.  START NOW!

As with "HELLth Week" above, it won't be enough to "try" this challenge "unofficially."  Either you are in, or out.  You are going to do this, or not.  It's cool if you don't want to.  Sometimes it's just not the right time.  

For the rest of us (maybe just me) post your intentions to go "Added Sugar/Artificial Sweetner-Free" for 7 days to comments!   Commit to posting daily with your progress. 

There is ONE exception to this challenge.  You may consume small levels of artificial sweeteners with your daily protein supplements.  Not with your coffee, not your tea - just your protein supplement.  

Peeps Using Their Fitness:

Pic 1 - Syd, Kenz, Kate, Alison
Pic 2 - Jode, Sunny, Zach