Endurance: Dynamic ROM Drills
Warm Up: 1mile run/ 50 squats/ 50 situps/ 30 pushups/ 25 pullups
Working Capacity: 3 rounds
Stamina: 4 rounds
Endurance: Dynamic Drills ROM – 1 mile run
Warm Up: 30 squats/ 30 push ups/ 20 rollovers / 30 oh squats
Grinder
Durability/Awareness: SLED PULLS 165 lb. push & pull with weighted vest for men; 90 lb. push & pull for women.
Endurance: Dynamic ROM Drills
Warm Up: 15 x 100m sprints (:15 sec rest)
Strength/Stamina: 5 rounds
Working Capacity: 10 rounds ( scalable)
Durability:
Many people are always asking about what is the “big fuss” over “grass fed” when it comes to meat (beef), eggs and dairy. The big fuss is about choosing a better quality of meat that is more in line with what our bodies were designed to use. Little do many really know there is a big difference between a nice bison (grass fed) burger and a Big Mac.
So rather than bore you with a lengthy article about all the advantages, how about just some simple pictures and bullet points to drive it home. If a picture is worth a 1000 words…well here are 10,000 words that may surprise you:
Images and references reproduced below are originally sourced from Eatwild.com
So here’s what we have seen about the advantages of grass fed beef and dairy…..and it sounds pretty good:
References
1. Rule, D. C., K. S. Brought on, S. M. Shellito, and G. Maiorano. “Comparison of Muscle Fatty Acid Profiles and Cholesterol Concentrations of Bison, Beef Cattle, Elk, and Chicken.” J Anim Sci 80, no. 5 (2002): 1202-11.
2. Davidson, M. H., D. Hunninghake, et al. (1999). “Comparison of the effects of lean red meat vs lean white meat on serum lipid levels among free-living persons with hypercholesterolemia: a long-term, randomized clinical trial.” Arch Intern Med 159(12): 1331-8. The conclusion of this study: “… diets containing primarily lean red meat or lean white meat produced similar reductions in LDL cholesterol and elevations in HDL cholesterol, which were maintained throughout the 36 weeks of treatment.”
3. Siscovick, D. S., T. E. Raghunathan, et al. (1995). “Dietary Intake and Cell Membrane Levels of Long-Chain n-3 Polyunsaturated Fatty Acids and the Risk of Primary Cardiac Arrest.” JAMA 274(17): 1363-1367.
4. Simopolous, A. P. and Jo Robinson (1999). The Omega Diet. New York, HarperCollins. My previous book, a collaboration with Dr. Artemis P. Simopoulos, devotes an entire chapter to the vital role that omega-3s play in brain function.
5. Rose, D. P., J. M. Connolly, et al. (1995). “Influence of Diets Containing Eicosapentaenoic or Docasahexaenoic Acid on Growth and Metastasis of Breast Cancer Cells in Nude Mice.” Journal of the National Cancer Institute 87(8): 587-92.
6. Tisdale, M. J. (1999). “Wasting in cancer.” J Nutr 129(1S Suppl): 243S-246S.
7. Tashiro, T., H. Yamamori, et al. (1998). “n-3 versus n-6 polyunsaturated fatty acids in critical illness.” Nutrition 14(6): 551-3.
8. Duckett, S. K., D. G. Wagner, et al. (1993). “Effects of time on feed on beef nutrient composition.” J Anim Sci 71(8): 2079-88.
9. Lopez-Bote, C. J., R.Sanz Arias, A.I. Rey, A. Castano, B. Isabel, J. Thos (1998). “Effect of free-range feeding on omega-3 fatty acids and alpha-tocopherol content and oxidative stability of eggs.” Animal Feed Science and Technology 72: 33-40.
10. Dolecek, T. A. and G. Grandits (1991). “Dietary Polyunsaturated Fatty Acids and Mortality in the Multiple Risk Factor Intervention Trial (MRFIT).” World Rev Nutr Diet 66: 205-16.
11. Dhiman, T. R., G. R. Anand, et al. (1999). “Conjugated linoleic acid content of milk from cows fed different diets.” J Dairy Sci 82(10): 2146-56. Interestingly, when the pasture was machine-harvested and then fed to the animals as hay, the cows produced far less CLA than when they were grazing on that pasture, even though the hay was made from the very same grass. The fat that the animals use to produce CLA is oxidized during the wilting, drying process. For maximum CLA, animals need to be grazing living pasture.
12. Ip, C, J.A. Scimeca, et al. (1994) “Conjugated linoleic acid. A powerful anti-carcinogen from animal fat sources.” p. 1053. Cancer 74(3 suppl):1050-4.
13. Aro, A., S. Mannisto, I. Salminen, M. L. Ovaskainen, V. Kataja, and M. Uusitupa. “Inverse Association between Dietary and Serum Conjugated Linoleic Acid and Risk of Breast Cancer in Postmenopausal Women.” Nutr Cancer 38, no. 2 (2000): 151-7.
14. Smith, G.C. “Dietary supplementation of vitamin E to cattle to improve shelf life and case life of beef for domestic and international markets.” Colorado State University, Fort Collins, Colorado 80523-1171
Endurance: Dynamic ROM Drills
Warm Up: 30 squat/ 20 rollovers/ 30 OH squats followed by synovial fluid warm up
Filthy Fifty Kettle Bell Day!
Endurance: Dynamic Drills ROM – 1 mile
Warm Up: 40-30-20-10 Double unders/weighted situps (35#)
Stamina: 3 rounds
Working Capacity: AMRAP 15m
TAKE THE TIME TO READ THIS…ITS WORTH IT
CHAMPION’S MANIFESTO
ADVERSITY
True CHAMPIONS are made, not born. CHAMPIONS are made in adversity. Bad days, problems,
heartaches, and losses are all necessary elements in molding CHAMPIONS.
Character is built in the storm. It is not built in prosperity; it is built in adversity. You develop
strength when you are in trouble. Learning to handle opposition rightly will make you a
CHAMPION.
CHAMPIONS don’t let their circumstances affect their character. Bad games, bad plays, bad
breaks do not change their will to prepare, their will to strive and fight for excellence every
chance they get… everyday… all day long.
CHAMPIONS realize that sometimes they fail…maybe often and over and over. But they know
that is what makes them strong.
The “Mark” of a CHAMPION is how they respond each time they fail. The CHAMPION chooses to
forget their failures and fight on again. Their motto is “knocked down seven times, get up
eight!”
COMPETITION
The CHAMPION’S theme is “Competition Breeds Excellence”
A CHAMPION lives above pressure, but thrives on it.
CHAMPIONS love competition – the challenge of becoming more disciplined, more intense, more
prepared. They realize the harder the battle is, the greater the adversity – the stronger they’ll
become and the quicker they’ll achieve their goals.
CHAMPIONS relish the battle. They are driven to excel. CHAMPIONS thrill to the joy of the
struggle!
CHAMPIONS never desire their opponents fail or get injured. In fact, they actually want them
to play well; because the better the opposition plays the greater the CHAMPION is challenged
to perform! It is a double win!
FOCUS
A CHAMPION is single-minded in purpose. A CHAMPION lets nothing interfere with their priority
- becoming the best they possibly can become. A CHAMPION is not sidetracked by distractions
or by things that do not help them reach their goals.
CHAMPIONS never worry about things they can’t control, they realize they can only control
themselves and their attitude.
CHAMPIONS never quit. They don’t even know what the word “quit” means. They only know to
keep working, to keep striving… regardless of circumstances.
CHAMPIONS don’t care whether there are 5 or 50,000 people at the game… or even it’s a game
or practice. They only know that each and every situation is a chance, a chance to improve.
Scoreboards or team records do not affect CHAMPIONS. Whether the score is 50-0 or 0-50,
whether they are 0-10 or 10-0, they play the same and practice the same – All Out!
DESIRE
CHAMPIONS are interested in learning all they can, mastering skills and responsibilities,
acquiring every characteristic that helps them gain the edge.
A CHAMPION is willing to pay the price – whatever it takes!
A CHAMPION knows that winning is a by-product of being committed to excellence – winning
takes care of itself.
CHAMPIONS are never satisfied with their performance, but are always content with the fact
that they are continually striving to get better.
CHAMPIONS realize that some days, even most days – they don’t “feel” like working, striving,
paying the price to becoming a CHAMPION. But then they remember, or another CHAMPION
reminds them, that being a CHAMPION is a choice they make over and over and over each
day…and so they make that choice again
CHAMPIONS never make excuses, grumble, complain, point fingers, or talk about other people.
They only talk about how they can get better.
CHAMPIONS are uncomfortable with imperfection – always pursuing perfection, while knowing
it can never fully be reached, but loving the battle of trying to reach it. They Fight For
Excellence!
CHAMPIONS are committed to Excellence… always… only.
The difference between CHAMPIONS and everyone else is very simple. CHAMPIONS are always
willing to do the “Little Things.” That’s the simple difference.
CHARACTER
A CHAMPION is not an individual star necessarily – but a team player that knows how to
function with others.
CHAMPIONS know they have to learn to serve – before they will ever know how to lead.
Being a CHAMPION has nothing to do with being #1, or the amount of playing time a person
gets. In fact, being a CHAMPION is not exclusively a characteristic of athletes – there are
CHAMPIONS in all facets of life: students can become CHAMPIONS, parents also… anyone can!
We’re talking about character, not winning and losing – CHAMPIONSHIP CHARACTER!
CHAMPIONS will inspire their teammates to play harder, more intensely, by their example. They
walk their talk.
CHAMPIONS hang around other CHAMPIONS because they want to be influenced by each other’s
character. Nothing hinders them from their goal.
CHAMPIONS know that to be a CHAMPION they must be committed to excellence in everything
they do, in every situation – whether at home, at school, at work, or at play. They realize that it
is impossible to be committed to excellence in one thing and not another, because being a
CHAMPION is not what you do but WHO YOU ARE… IT’S CHARACTER!
Being a CHAMPION has nothing to do with success and failure on the scoreboard, it has to do
with choosing to have a CHAMPIONSHIP CHARACTER every moment of every day.
Above all, being… BECOMING A CHAMPION is a CHOICE YOU MAKE EACH DAY.
What Will You Choose?
Endurance: Dynamic ROM Drills – run 1mile
Warm Up: 3 x
Working Capacity:
“mary”
AMRAP 20 minutes
Durability/Awareness: 3 rounds
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