Friday, June 24, 2016

Intermittent Fasting--more like a pattern of eating than a diet...

Intermittent Fasting

Intermittent fasting is a powerful tool. We talk about what we are eating, but are we talking enough about how we are eating?  We think not--although clearly what you eat is very important.  When you’re in a fed state, the body has to produce insulin to keep your blood sugar at a safe level. Insulin’s main job is to shuttle excess glucose (sugar) from the bloodstream over to the muscle, liver or fat cells for storage. But insulin doesn’t only take sugar out of the blood – it also increases fat storage.  For day shift and 3rd shifters, the LeanGains fast from 2000 to noon or similar is totally doable. Fourth and 1st shift will need to think about how they can get to fasting for 16 hours per day.  Water and black coffee are in during your fast.  Here are some links that can help you get more informed: 

James Clear


Nerd Fitness

Thursday, June 23, 2016

2016-06-23 Deck of Cards

Thursday, June 23rd 2016
Meet upstairs at 1610

Warm up:
3 minutes of rowing, bike or treadmill
Then 2 rounds of
10 pushups
10 PVC pass throughs
10 squats with a hold at the bottom
20 jumping jacks

Deck of Cards:
Hearts: pushups
Diamonds: goblet squats
Spades: dumbbell push press
Clubs: Situps

Tuesday, June 21, 2016

2016-06-21 EMOM Downstairs

Tuesday, June 21st, 2016
Meet downstairs at 1610

Warm up:
Group stretching, then run 400m

EMOM 12 minutes:

5 Deadlifts (80% bodyweight)
30 single unders

50 situps

Monday, June 20, 2016

2016-06-20 Summer Solstice/Mitch's 50th B-day

Monday, June 20th, 2016
Meet downstairs at 1610

In honor of Mitch Beyer's big 50TH birthday, we will be doing the Filthy Fifty!

Group stretching, then:

50 Box jumps
50 Jumping pull-ups
50 KBS
Walking lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

Thursday, June 16, 2016


Thursday, June 16th, 2016
Meet downstairs at 1610

PVC stretch
Run 200 meters
3 Burpees
Run 200 meters
4 burpees
Run 200 meters
5 burpees

3 rounds

21 Shoulder to overhead
15 Toes to bar
9 Front squat

Wednesday, June 15, 2016

2016-06-15 KBS and hand release pushups

Wednesday, June 15th, 2016
Meet downstairs at 1610

PVC stretch

3 rounds of
10 squats
20 situps
1 minute of plank

3 Rounds for time

150 single unders
30 KBS
20 Hand release pushups

Tuesday, June 14, 2016

2016-06-14 Upstairs

Tuesday, June 14th, 2016
Meet upstairs at 1610

PVC stretch
10 squats with a short hold at the bottom
30 situps
10 lunges  on each side

4 Rounds

Row 500 m
10 push press