We started our workout yesterday with some dead lifting. Our classes did 5-5-5+ at 65%, 75%, and 85% of their single rep max. It was pretty cool to see some of our ladies getting 5+ reps at almost 1.5 times their body weight!

Sometimes parts of the workout are designed to make it SUCK more. Tommy Mo calls this "the suck factor". Yesterday's metcon included a little dash of suck factor.

12:00 AMRAP of:
20 wall ball shots (20/14lb)
15 kettle bell swings (24/16kg)

*ALL REPS MUST BE UNBROKEN

That last part in all caps there....that's the suck factor in case you didn't guess. If you stopped to rest at wall ball shot number 17, when you picked up your ball again you were back at zero for that round. Ouch! The key was to rest just enough so that you were able to go through all the reps unbroken, but not so long that you ate up all the time for the workout. Some of our beginners scaled this to 10 reps of wall ball shots, and 7 reps of kettle bell swings, and they did GREAT!

I would like to welcome two of our newest members, Wes and Kristin!

If you would like to join us this Saturday for our Fogo De Chao celebration, it's not too late. Shoot me a quick email and let me know if you'd like to join in the fun!

The Better Body Challenge II is in full swing, and our participants are all doing GREAT! Bill and I have been reviewing food logs daily, and it's inspiring to see people giving up their beloved grains. The competition is fierce this time around, and I can't wait to see what the next 90 days brings!