Top of the minute – Wed 11.23.16

 In W.O.D.

Strength:  Power Clean or Full Clean – 1 rep max for the day

Conditioning: Complete the following for time:
– 100 Wall Balls (Performance/Fitness: 20/14# to 10′, Health: 14/10# to 9′)

*At the top of each minute, perform 4 Burpees (the workout starts with Burpees)

*Optional Strength:  Wendler Week 3 Day 3:

Percentages are off your TRAINING MAX, which is 90% of your true max:
– Bench Press
75% x 5
85% x 3
95% x 1+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

This week is Thanksgiving, so the schedule may be a little different.  Between family coming by, shopping that needs to be done, NFL games, etc., this will be the schedule for the week:

Mon 11/21 – Wed 11/23:  normal schedule
Thanksgiving, Thu 11/24: 8 and 9 am classes only
Black Friday, Fri 11/25: 8 and 9 am classes only
Saturday, 11/26: 8 and 9 am classes only

With Thanksgiving approaching, here is a tempered article from Breaking Muscle.  In posting this article, I am not saying I whole-heartedly agree with it, but rather something to think about and help avoid that feeling of failure some people experience:


Here come the Holidays, and many of us are looking forward to big family dinners, holiday parties, and special meals. It’s not just one day of indulging, it’s really a season. Lots of folks will enjoy at least two big dinners around Thanksgiving alone.

And coaches and trainers will tell you: You can’t out-train a bad diet. They’ll warn you that eating poorly will reduce your performance in the gym and set you on a downward spiral.

But that may not be the whole story. Not, at least, when it comes to occasional bouts of over-eating for people who exercise regularly. Recent research1 indicates that even a week of eating more than usual might not do irreparable damage to your health and fitness—but the secret is exercise.

Read more at link above.

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