WOD Type: “AMRAP”

WOD Warm-Up:

30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:40.

Burgener Warm-Up

WOD Particulars:

AMRAP in 25 Minutes of:

• 10 Hang Cleans @ 95#
• Elliptical @ .5 Miles
• 20 Toes to Bar
• Elliptical @ .5 Miles

Today’s WOD was long and tough, but felt great afterwards. I completed 3 complete rounds and finished with 10 more cleans. I am just about down in weight to the point I can start running again. Once I get under 200#’s, I shouldn’t have any more problems with heel spurs. Anyway…

Skill Work: Oly Lift set-ups.

Teachable Moment:

WOD Moment…

Obesity is now being called an epidemic in the health community. In fact, it will soon be the leading cause of preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type two diabetes, high blood pressure, heart disease or stroke and even an increased risk of cancer. With all of these health risks, as well as the general improvement in the quality of life that can occur, losing weight is one of the best things that you can do for yourself.

No matter what we would like to believe, there simply isn’t a magic solution to losing weight. The body will shed excess fat when it needs more calories to function through the demands you place on it in a given day than the amount of calories that you feed it. It’s that simple. So, in order to lose weight, you need to decrease the number of calories that you eat as well as increase the amount that you burn.