AMRAP in 40 min:

25 plate switches (R+L=1)
25 plate cleans 25/45
25 burpees
250 m row
25 anchored stab situps

Post rounds completed to comments.

Daily Extras - 

100 squats without a break

Workout Notes:

  1. Remember, there are 2 full hip extensions in a plate clean.
  2. Try to touch the floor with your hands during each anchored stab situp. 
  3. If touching the floor messes with your equilibrium, you might consider shortening the ROM and carrying a weight 15/20 on your collarbones instead. 
  4. Sprint the row.
  5. No rower? Run 200m or 1:00 on the bike. 

The Skinny on Body Fat

Your bodyfat does more than just give the backs of your legs dimples.  We are beginning to discover it's hormone regulating properties. Which makes bodyfat something like an organ.

This "organ" may be more important than we originally thought. Research is illuminating bodyfat's roll in immunity. In other words, we are discovering that when your bodyfat system is healthy, you are more healthy since many of your body's hormonal systems are regulated through the body fat.

The hormones regulated through your bodyfat do a lot of things. Yes, they store and release energy. We already knew that. We also knew testosterone (ladies you have this) and estrogen are highly influenced, if not REGULATED, by bodyfat cells. The implications in this alone are ENORMOUS for your health. 

What's new and becoming less often refuted, is our understanding of bodyfat's roll in immunity. It seems to have a role in immunizing you from many things, like infections (colds, flus, etc.) to other diseases (arthritis, chronic pain, cancer, heart disease, etc). Being a chronic inflammatory condition, it is even beginning to appear that OBESITY itself is a chronic disease.

What's most exciting to me, is the thought that obesity (being overweight) might be as simple to cure as learning how to decrease inflammation of your "fat organ." (Sorry, exercise and proper nutrition will still and always be a part of this). 

No, we don't know exactly what this organ is or even if we are going to call it an organ, but it is beginning to appear that decreasing inflammation of our "fat organ" might lead to greater health for all of us. This means lower bodyfat, enhanced immunity and a greater sense of well-being. 

Body fat and the immune system - UCD Focus