Wow....who let that ZACH GUY post while we were gone? Sheesh...I read through the posts and developed a nervous twitch in my neck. I don't even know where to start my list of apologies to people he may have offended. I'll just offer a generic apology to EVERYONE...because I think that would just about cover it. Man is the F-bomb funny, huh? (huge eye roll) And NO Matt Lohmann, I will NOT be dethroned of my blogging duties and replaced by Zach. I think his commentary definitely has a place on our website, and I'd like to be the first to suggest that we start a weekly guest post from our good buddy Zach. I think we'll call his guest post "Getting your weekly dose of F-bombs with Zach Mitchell". Seriously though, a big thanks goes out to Zach for stepping up and helping while we were honeymooning.

Ok, back to business. We'll post about mushy wedding stuff at a later time. Right now I've got something WAY more serious to discuss. Yesterday's workout was the most awful workout ever invented. If I ever meet the person who thought of it, I'll poke them in the eye.

5 rounds for time:
400m row
rest 1:00
75 jumping pull-ups
rest 1:00
30 wall ball shots (20/14lb) (some classes did Thrusters)
rest 1:00

If you break down the numbers, this workout contains a 2K row (which is its own workout), 150 wall ball shots (which is called KAREN where I'm from), and 375 jumping pull-ups (really? why not just make it 400!?). Needless to say, nobody made it through this workout as prescribed within our allowed time. We cut everyone off with about 10 minutes to go in class. I think the most rounds completed by anyone was 4 rounds by Matt Lohmann and Matt Weltzer. I was almost dead after 3 rounds, so I called it quits. You guys are BEASTS! My ladies class kicked some serious butt too!

Thanks to Tom, Garth, Brittany and Kelli for each stopping by for a quick visit! It's always good to see your smiling faces!

On a separate note, has anyone noticed the weather lately? It's starting to get hotter, and you need to be prepared for it. The heat changes EVERYTHING when you're used to working out in moderate temperatures. GAMES TEAM LISTEN UP!! It's usually 100+ degrees in Aromas the weekend of the games. This year will be no different. It's the desert, so it's hot and dry. Not a single one of you is allowed to say, "IT'S TOO HOT" from now until the Games. It's a mindset. We all had to learn to push through the suck, that's how we get better and make performance gains. Now you need to learn to push through the suck AND endure the heat. Hydrate before your workouts, and bring a water bottle. Let's all make an effort to avoid alcohol from now until the games too. Bill knows the whole sciencey explanation, and I'm sure he'll go into detail if you like, but alcohol slows muscle recovery. Not to mention that it can make you dehydrated. Now is the time to focus not only our efforts in the gym, but our efforts outside of the gym. Rest, Recovery and Nutrition are going to play just as big of a role in our performance as our workouts do. Think about it....

Alcohol is a diuretic so it dehydrates you.

Alcohol inhibits the body's ability to produce testosterone.

Alcohol depletes your aerobic capacity.

Alcohol interferes with body temperature regulation.

Alcohol inhibits fat burning and increases fat storing.

Alcohol negatively affects protein metabolism and in turn cellular repair (aka: Muscle recovery).

It's Rorschach Test time! What do you see in Staci's...um...sweat blot?