01.29.09

Rotating Tabata

double unders
55lb dumbbell swing
burpees
sit-ups

John, Peggy, Kyle, Chris, Brad

:20 of double unders, :10 of rest, :20 of swings, :10 rest, etc. 8 rounds.

01.28.09

5 rounds for time

95lb clean & jerk x 15
pull-ups X 15

Chris, Brad, Kyle, Conrad, Joey, Becky, Dawn, Stephen (modified w/running)

01.27.09

5 rounds for time

handstand push-ups X 10
95lb sumo deadlift high pulls X 15
lunges X 25

Chris, Chris, Dwayne, Stephen, Peggy, Conrad, Kyle, JJ

ME Workout for the Week Ending 01.31.09

barbell thruster 5-5-5-5-5
http://www.youtube.com/watch?v=IVBgKB4Gnsw
Annie's form is the one to watch on this video. The thruster is the movement with the barbell.

weighted pull-ups 5-5-5

If you are new to The Proving Ground, read the ME Workout link on the right side of the page.

How to Make a Pig Fat and Insulin Resistant

Here is an interesting study comparing pigs on a cereal grain based diet with those eating a more hunter/gatherer type diet. Notice that the paleo pigs weighed 22% less than the cereal fed pigs and had 43% less subcutaneous fat. Also, the insulin sensitivity was significantly improved in the paleo sample.

The low C reactive protein exhibited by the paleo fed pigs is an indicator of low systemic inflammation. Chronic inflammation is now being linked to everything from heart disease to degenerative neurological diseases such as Parkinson's and Alzheimer's. While this trial doesn't contain a human sample, the results are interesting.

Meat, vegetables, fruit, nuts, seeds. It is so simple.

http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1635051.

01.22.09

For Time

run 400 meters
55lb dumbbell swing X 55
pull-ups X 55
burpees X 55
run 400 meters

John, Chris, Maria, Becky, Peggy, Lander, Brad, Dwayne, Conrad, Kyle, Chris

01.21.09

5 rounds for time

25 double unders
25 push-ups

Andre, Amy, Joey, Kyle, Chris, Joe, Brady, Joe, Garrett, Doug

01.20.09

For Time

95lb thruster X 60
With a continuously running clock, perform 10 sit-ups every minute on the minute. You will be interrupting your thrusters. When you have completed the 10 sit-ups, resume the thrusters. Continue until you reach 60 thrusters.

Happy Birthday!

Peggy January 19
John January 22

So kids, how does it feel to be turning 30?

ME Workout for the Week Ending 01.24.09

back squat 5-5-5-5-5
http://www.youtube.com/watch?v=kawBY5p29fQ

01.15.09

For Time
115lb squat clean X 10
burpees X 20
pull-ups X 30
push-ups X 40
sit-ups X 50
push-ups X 40
pull-ups X 30
burpees X 20
115lb squat clean X 10

Joe W, Chris, Brad, John, Becky, Peggy, Kyle

01.14.09

5 rounds for time

standing broad jumps X 7
handstand push-ups X 11
225lb deadlift X 15

John, Chris, Stephen, Justin, Garrett, Joey, Brad, Joe

01.13.08

Maximum Rounds in 25:00

10 reps of 95lb hang power clean & jerks
15 reps of pull-ups
20 alternating lunges

Joe, Cory, John, Stephen, Dawn, Peggy, Jordan, Dwayne, Kyle, Chris

ME Workout for the Week Ending 01.17.09

deadlift 2-2-2-2-2
http://www.youtube.com/watch?v=Syt7A23YnpA&feature=related

overhead press 2-2-2-2-2
http://www.youtube.com/watch?v=GJFjYyA40ss

If you are new to the ME workouts, take a look at the ME guide on the right hand side of the blog. Remember, technique before weight. Please leave your ego at the door.

01.08.09

5 rounds for time

95lb sumo deadlift high-pull X 11
95lb thruster X 11

then...
l-sit practice

John, Chris, Peggy, JJ

01.07.09

For Time

35 squats
35 double unders
35 squats
35 reps of 75lb push-press
35 squats
35 pull-ups
35 squats
35 tuck jumps
35 squats

Josh, Jordan, Doug, Chris, Joe, Dwayne, Brady, Joe 2

01.06.09

For Time:

55 lb dumbbell swing 21-15-9
burpees 9-15-21
pull-ups 21-15-9

John, Stephen, Peggy, Brad, Becky, Dwayne, Chris, Joe, JJ, Chris 2

ME Workout for the Week Ending 01.10.09

front squat 5-5-5-5-5
http://www.youtube.com/watch?v=yHu4jhUbx9M

weighted pull-ups 5-5-5

Only add weight to the pull-ups if you can perform at least 10 without added weight.

On The Right

Most of you veterans don't need this, however I have added a section on The ME workout, a page on how to start The Proving Ground and a couple of additions to the FAQ. Scroll down and tell your friends.

Protein

This is from The Current Opinion in Endocrinology, Diabetes and Obesity.

http://www.co-endocrinology.com/pt/re/coendo/abstract.01266029-200810000-00005.htm;jsessionid=JpNd7JJC11SfMNjfQTTNGnQSThn13Zk6L64mNs1x7yx3Y8SMYLQC!1329102805!181195628!8091!-1