So Who Else Likes the AirDyne?

Tony & Mario do

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WOD

Shankle Complex

then

establish within 15 minutes:
push jerk 1RM

then

10-to-1 for time:
double kettlebell front lunge
double kettlebell swing
toes-through-rings

The kettlebells must be held in rack position during the lunge. KBS is Fluid-style. Post jerk and time to whiteboard.

Post results to comments!
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Free fall from space?! Yesterday Felix Baumgartner hit Mach 1.24 (833.9 mph) and became the first person to reach supersonic speed without traveling in a jet or a spacecraft after hopping out of a capsule that had reached an altitude of 128,100 feet above the Earth.

• Felix Baumgartner Completes Record-Setting Jump - Huffington Post
• www.redbullstratos.com

Amazing.

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Dietary Fat: Good, Bad? Just complicated.

The Fooducate Blog had an interesting review recently of a panel discussion at the Food and Nutritional Conference Expo (FNCE) entitled The Great Fat Debate - Is There Validity in the Age Old Dietary Guidance?  An exerpt from their review:

"All the scientists agreed that people should change their eating patterns to eat more real food and less processed foods. How does this translate to buying the 95% of foods in the supermarket that do come in boxes?"

More and more we have been seeing scientists and nutritionists challenge the age old wisdom of eat less fat -> be more healthy.  It is just a little more complicated than that.

Read the full review here: http://www.fooducate.com/blog/2010/11/22/the-great-fat-debate/

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WOD

With a partner

for time:
250 wall ball shots, 20/14#

When the clock starts Partner A will perform wall ball shots as Partner B rows 250m. When Partner B is finished rowing the two will switch places. This pattern will repeat until all required wall ball shots are completed.

compare to 02JUN2010.

If alone

5 rounds for time:
250m row
30 wall ball, 20/14#

RSVP for class here.

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Tonight's intensive @ 0630pm:

Developing a Static Handstand

Develop a badass static handstand. Wrist and shoulder prep, balance concepts and body line drills will be covered. Homework includes at-home work to build capacity on your hands.

Next intensive on Thursday the 16th: Fun on Gymnastics Rings

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FLY!