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3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulder, lats
+
3-5 minutes of workout prep
TGU x 3/side
Trap 3 raise x 10/side
ARE squats x 2 rounds
hollow rock x 30

Performance:

A.1 halting Snatch DL @ top of knee + Snatch pull w/ hold up top (2+1) x 3
A.2 tripod position HSPU x 5-7 x 3 *use hardest possible position here.. whether it is downward dog, box, or wall
+
24 minutes on the clock
top of every 6 minutes complete the following
15/12 cal on AB
8 DL @ 135/95
6 HPC @ 135/95
20/15 cal on rower

Fitness:

A.1 halting Snatch DL @ top of knee + Snatch pull w/ hold up top (2+1) x 3
A.2 tripod position HSPU x 5-7 x 3 *use hardest possible position here.. whether it is downward dog, box, or wall
+
24 minutes on the clock
top of every 6 minutes complete the following
15/12 cal on AB
8 DL
2 wall walks w/ 3 sec. hold
20/15 cal on rower

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine, lats
+
3-5 minutes of workout prep
TGU x 2/side
Sumo squat to stand x 10
lateral goblet squats x 10
x-band walks x 10

Performance:

A. Snatch balance + OHS (1+2) x 3 sets.. OHS is 22×1 tempo
B. Front squat – rock bottom – build to tough single in 3 attempts w/ 3 sec. hold in bottom
C. ring swing + MU (5+2-3 reps.. form focus here) x 6-8 minutes of skill work.. or supplement in on pull up bar w/ CTB pull ups.. same format.. working on kip swing into pull ups x 3 sets
+
12 minute amrap
5 pull ups
10 S2OH, 95/65
15 FS, 95/65

Fitness:

A. Snatch grip PP+ OHS (1+2) x 3 sets.. OHS is 22×1 tempo
B. Front squat – rock bottom – x 3 x 3
C. EROM pull up x 5 x 3 sets
*super set with horizontal ring row x 8 x 3 sets, rest 90 seconds
+
12 minute amrap
10 jumping pull ups
20 box step ups
30 sit ups

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
forward wall slides
TGU x 2/side
ARE squats x 2 rounds
plank walk outs

Performance:

A. Hang Power Clean; 5.4.3.2.1 – rest 60 seconds *building each set
B.1 CG bench press; x 5 x 3, rest 20 sec.
B.2 Ring push up am rap x 3, rest 90 seconds
+
5 minute amrap
12 hang power cleans @ 50% of bwt
21 box jumps, 24/20”
+
15 sec. row sprint @ max effort
rest 1:45
x5 rounds

Fitness:

A. Hang Power Clean; 5.4.3.2.1 – rest 60 seconds *building each set
B.1 CG bench press; x 5 x 3, rest 20 sec.
B.2 Ring push up am rap x 3, rest 90 seconds
+
5 minute amrap
5 Sumo DL
10 squat jumps

+
15 sec. row sprint @ max effort
rest 1:45
x5 rounds

Sweat Sesh
“Fire and Ice”
30 sec. AB sprint @ max effort
rest 3 minutes
x10 rounds

Where Does Your Fat Go When You Lose Weight?

December 17, 2014 |

We talk a lot about dieting and burning off fat, but we actually have a lot of misconceptions about weight loss. Some people think fat is converted into energy or heat—a violation of the law of conservation of mass—while others think that the fat is somehow excreted or even converted to muscle. I was told early on that you can never lose your fat cells (adipose) once you gain them…they just shrink if you work it off.

Well, according to Andrew Brown from the University of New South Wales and Australian TV personality (slash former physicist) Ruben Meerman, when you lose weight, you exhale your fat. Their new calculations, based on existing knowledge about biochemistry, were published in the British Medical Journal this week.

“There is surprising ignorance and confusion about the metabolic process of weight loss,” Brown says in a news release. “The correct answer is that most of the mass is breathed out as carbon dioxide,” Meerman adds. “It goes into thin air.”

Excess carbs and proteins are converted into chemical compounds called triglycerides (which consist of carbon, hydrogen, and oxygen) and then stored in the lipid droplets of fat cells. To lose weight, you’re attempting to metabolize those triglycerides, and that means unlocking the carbon that’s stored in your fat cells.

Losing 10 kilograms of human fat requires the inhalation of 29 kilograms of oxygen, producing 28 kilograms of carbon dioxide and 11 kilograms of water. That’s the metabolic fate of fat.

Then the duo calculated the proportion of the mass stored in those 10 kilograms of fat that exits as carbon dioxide and as water when we lose weight. By tracing the pathway of those atoms out of the body, they found that 8.4 of those kilograms are exhaled as carbon dioxide. Turns out, our lungs are the primary excretory organ for weight loss. The remaining 1.6 kilograms becomes water, which is excreted in urine, feces, sweat, breath, tears, and other bodily fluids.

So, for this upcoming post-holiday season, should we all just exhale more to shed those extra pounds? No. Breathing more than required by a person’s metabolic rate leads to hyperventilation, followed by dizziness, palpitations, and loss of consciousness.

by Janet Fang

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
Sumo Squat to stand x 10
banded clam shell x 10/side
TGU x 3/side

Performance:

A.1 Front foot elevated DB split squat x 5/side x 3 sets
A.2 1/4 FS.. building heavier then last week x 5 x 3
A.3 DB bent over row x 5/side x 3
A.4 ring kip swing x 10 x 3
+
12 minute amrap @ 80%
1 rope climb *legless if you can
5 burpees
30 double unders

rest 3 minutes

10 minutes on the aB @ 90%
partner 300 FY test
*switching every 30 sec. for max total calories

Fitness:

A.1 Front foot elevated back rack squat x 5/side x 3 sets
A.2 1/4 FS.. building heavier then last week x 5 x 3
A.3 DB bent over row x 5/side x 3
A.4 ring kip swing x 10 x 3
+
12 minute amrap @ 80%
5 ring rows
5 burpees
35 jump rope singles

rest 3 minutes

10 minutes on the aB @ 90%
partner 300 FY test
*switching every 30 sec. for max total calories

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine, lats
+
3-5 minutes of workout prep
aRE squats x 2 rounds
half kneeling bottoms up press x 10/side
Headstand x 10 sec. x 3
Hollow rock x 30

Performance:

A. Power Snatch from pause above knee x 2 x 3 sets
B.1 Clean DL x 3 x 3 sets (pause @ 1” , below knee, top of knee then stand)
B.2 BN strict press x 3 x 3
+
3 rounds @ 85% effort
6 strict HSPU – focus on body positioning here
250m row
15 kb swings, 70/55#
12 up and over box jumps, lateral
250m row
rest 3 minutes bt. rounds

Fitness:

A. Power Snatch from pause above knee x 2 x 3 sets
B.1 Clean DL x 3 x 3 sets (pause @ 1” , below knee, top of knee then stand)
B.2 BN strict press x 3 x 3
+
3 rounds @ 85% effort
10 push ups
200m row
15 kb swings, 70/55#
12 box step ups
200m row
rest 3 minutes bt. rounds

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
sumo squat to stand x 15
trap 3 raise x 10/side
forward wall slides x 10
v-ups x 20

Performance:

A. BS; 70% of max; 3 reps @ 22×1 tempo x 3 sets
B. 10 minute EmOM
odd = 2 position clean (high hang, top of knee) – building per set
even = 3 kip swings (come off the bar) 5-8 kipping pull ups (positioning foucs)
+
10 minute amrap
50 barbell facing burpees
40 BS @ 135/95
20 T2B

Fitness:

A. BS; 3 reps @ 22×1 tempo x 3-4 sets
B. 10 minute EmOM
odd = 3 position clean (high hang, top of knee, below knee)
even = 3 scap pull ups 3 sec chin over bar hold 3 negative pull ups (or assisted pu)
+
10 minute amrap
30 goblet squats
30 burpees
30 sit ups

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spines, shoulders, lats
+
3-5 minutes of workout prep
ARE squats
forward wall slides x 15
trap 3 raise x 10/side
low band pull throughs x 15

Performance:

A. BN Snatch grip push press + SN balance + OHS (3+2+1) x 3 sets.. build off feel.. nothing too heavy.. work on positioning here
B. BS; 8 reps @ 60-70% (no pause) x 3 sets
*after each set do 10-12 feet elevated ring rows
+
“N.F.C”
3 rounds For time:
30 wall balls, 20/14#
30 box jumps, 24/20″
30 cal on rower

Fitness:

A. BN Snatch grip push press + OHS (3+3) x 3 sets.. build off feel.. nothing too heavy.. work on positioning here
B. BS; 8 reps @ 60-70% (no pause) x 3 sets
*after each set do amrap feet elevated ring rows
+
“N.F.C”
3 rounds For time:
30 wall balls, 20/14#
20 cal on AB
10 cal on rower

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
TGU x 2/side
x-band walks x 20
lateral goblet squats x 20

Performance:

A. 12 minute EmOM
odd = DL wave load; 5.3.1.5.3.1
even = 10 sec. AB sprint @ max effort
B. 12 minute EMOM
odd = DB renegade row x 5 reps
even = rope slam x 20 sec.
C. 12 minute EmOM
odd =30 sec. double kb front rack hold @ 55/35# per hand
even = 30 sec. row @ max effort

*one renegade row done on the db’s and is 1 push ups + r/arm row +1 push up + L/arm row while staying in the plank position

finisher:
side plank hold x 20 sec. per side x 2 per side

Fitness:

A. 12 minute EmOM
odd = DL wave load; 5.3.1.5.3.1
even = 10 sec. AB sprint @ max effort
B. 12 minute EMOM
odd = db bent over row x 8 reps
even = rope slam x 20 sec.
C. 12 minute EmOM
odd =30 sec. double kb front rack hold @ 55/35# per hand
even = 30 sec. row @ max effort

finisher:
side plank hold x 20 sec. per side x 2 per side

“Sweat Sesh” – Open Gym 4:30-6:30

30 minutes on the AD
90 sec. @ 70%
30 sec. @ 50%

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, lats, upper back
+
3-5 minutes of workout prep
Sumo squat to stand _ heels elevated x 15
forward wall slides x 15
Bottoms up press x 10/side
x-band walks x 10/side

Performance:

A. Frankenstein split stand squat x 5/leg x 3 sets
B.1 1/4 FS — heavier then last week — x 3 x 3 *hold 3rd rep for 10 sec. in front rack
B.2 DB bent over row x 5/side x 3
+
“H.F.S”
For time:
Row 1,000 meters
30 CTB pull ups
95/65-lb. thruster, 30 reps
60 double unders
95/65-lb. FS, 30 reps
30 pull-ups
95/65-lb. BS, 30 reps

Fitness:

A. DB split stand squat x 5/leg x 3 sets
B.1 1/4 FS – heavier then last week
B.2 DB bent over row x 5/side x 3
+
“H.F.S”
row 750m
15 ring rows
30 wall balls
100 jump rope singles
30 wall balls
15 ring rows
row 750m