Wednesday September 11 (Week 4)

Wod: Mr. Change-his-mind

Attendance: Benton, G, Hickey, Stanich, Taegan, Bell, Hamza, Jack, Powers

A: 10 minute find 1 rep max bench 

B: 4 rounds for time

4 Shoulders to Overhead 

8 Burpees 

12 KB swings 

Bell: 145 - 4:53 (95)

Jack: 165 - 4:16 (95)

G: 200 - 4:21 (95)

Hamza: 195 - 4:21 (95)

Matt: 155 - 5:03 (95)

Stanich: 165 - 5:18 (95)

Taegan: 105 - 5:51 (75 - 55)

Hickey: 275 - 3:55

Benton: 290 - 3:35 

I had to do the workout in the quite today. We had some sweet lamb of god going on but the gym class had us turn it off... I also had to do it alone... Alone and quite not a good combo. Meathead day was fun though. We haven't done bench ever so it was good to see our weights not go anywhere over the past few months. You can be good at bench without doing a bench press. We should probably start being quieter... for some reason I think people are starting to hate us. Let's just quietly get bigger, stronger, faster... Last workout of the week tomorrow. See everyone there. 

Good article:

I think Marcus Filly's wrote from our recent interview says it better than I ever could...
"The next immediate step in the journey is finding a balance between optimal health and performance. I've learned from my coach and through experience that you cannot have both. Optimal health doesn't mean doing triples 5 days a week. For me optimal performance doesn't mean training once a day and eating a diet of zero sugars. But a balance of the two during this off-season time of year is important. Having a stretch of time when the body feels good and performs well is important for longevity. "

http://peakathleticdevelopment.blogspot.com/2013/09/health-vs-performance-nutrition-under.html