Blog

By: Arthur Anderson One of the sources that I use in many of my blogs is Chris Masterjohn, PhD.  He holds a PhD in Nutritional Sciences and presents nutritional concepts in either a simplified or complex manner, depending on how much you want to nerd out. If you are interested in a more in-depth look at your nutritional needs and how your body processes what it consumes, I encourage you to check him out and sign up for his newsletter. I recently received an email from him regarding a major misconception that the liver is a filter.  I thought you might find it interesting.  Below is the email: Please join me in a global campaign to correct the misunderstanding that the liver “filters” toxins. Filters remove undesirable things from air, water, oil, or other desirable materials. They do so by holding on to them. As a result, they get dirty...
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GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 goblet squats 10 leg swings (each side) 12 ring rows MetCon: Welded Rx: Test: “The Ladder” 4 Rounds 10 Thrusters (95#/65#) 12 Pull Ups Round 2: 135#/95# Round 3: 165#/115# Round 4: 185#/125# 14 Minute Time Cap Lean: 10 Rounds 500 Meter Row 10 Burpees Welded Athlete: Sub 10 Burpees for 5 Lateral Burpees + 3 Squat Cleans (185#/125#) Every 2 Rounds: Men: Add 20# Women: Add 10# 35 Minute Time Cap
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GROUP CLASS WORKOUT Warm Up: 4 Rounds 20/15 calorie machine 10 kettlebell high pulls (each side) 20 banded good mornings 5 inch worms Strength: Power Clean (12 Minutes) Find 1 rep max MetCon: Welded Rx: 3 Rounds 7 power cleans (165#/115#) 18 toes to bar 12 Minute Time Cap Lean: 3 Rounds 18 kettlebell swings (53#/35#) 15 goblet squats (53#/35#) 12 toes to bar 12 Minute Time Cap
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 30 kettlebell swings (35#/26#) 20 goblet squats (35#/26#) 10 burpee pull ups 60/50 calorie machine 38 minute time cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting 1 Power Snatch + 1 OHS (every 1:15) 8 Sets Snatch High Pulls (every 1:15) 8×3 @80% of best Snatch Snatch Push Press (every 1:15) 5×4 (choose weight)
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This week’s Featured Athlete was chosen by Coach Wes! Way to go John!⠀ “My #DECFmonday goes out to John Armbruster! You can always count on John to show up to 330 class everyday with a smile! His awesome attitude, funny jokes and hard work everyday is contagious. Super happy he is apart of our community! Plus it was his 40th birthday this past Monday!! Happy birthday dude!”⠀ – Coach Wes
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