Get Lean Tip:  Stop Lying
– Lying to yourself and others that you eat a Paleo Diet or even close to it will eventually lead to you, but only you, believing it.  There’s no way to be fat, or not lose excess fat, if you have removed high insulin load carbs and sugar from your diet.

Bethany, Mike and Kate perform ab roll outs in yesterday's workout.

Partner up with 1 or 2 others who can lift approximately the same as you and rotate without rest through the movements with ferocity.  This is not “for time”, but for completion.  However, you should limit your rest to only the time your partners are working.

4 rounds of…
Deadlift  10-12r
Shoulder Press 8-10r

4 rounds of…
Front Squat  16-18r
Deadhang Chin Ups 8-10r

4 rounds of…
50m (+45lbs) Sled Push
10 Push Ups

4 rounds of…
Standing DB Tricep Extension 8-10r
DB Curls 8-10

Olympic Weightlifting
Snatch (70% x 3, 80% x 2, 85% x 1) x2
Clean (70%x3, 80%x2, 85%x1) x2
Snatch shrug high pulls 3×3 @85% of snatch

5 thoughts on “Friday Fun

  1. Tanner says:

    Hey ladies. We found a ring during the 9:00 class. If you are missing a ring let an instructor know and we can get it back to you!

  2. Whitney says:

    I read that statement and thought ‘OMG, he is talking about me!’ But actually I am doing the whole 30 with Rosie right now and am being really good so he must be talking about one of you guys.

  3. t. says:

    Thanks to those who attended last night’s class on insulin and weight loss. You now have the advantage over the other lean out challenge participants!

    Seriously, understanding you body and knowing the process taking place inside it is important to achieving your fat loss, health and performance goals.

    One of the bonuses of attending one of our nutrition class is you get to ask nutrition questions in an environment we can thoroughly answer them. It is not a good as a one on one consult, but you can still learn a great deal.

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