Latest News
Wednesday:
6 rds:
Monday
Megan’s programming: week 1 of a 4 week cycle.
Superset the following for 3-5 rounds:
10 back squat
5 pull ups (weighted or 2-3 negatives as needed)
Followed by,
7 min AMRAP:
10 wall ball
10 KB swings
10 burpees
Thursday!
Deadlift Heavy 1 rep for today
Followed by,
3 Rounds
50 Double Unders
20 Lunges
1 min Plank
Then,
2×15 ttb/kte
Wednesday
Monday!
Saturday
Today schedule has changed a bit! Instead of a potluck tonight, we will be having lunch at Grub after the FREE Community workout!!
Saturday’s Schedule:
9am Pilates with Susan!!!
10am FREE Community Workout!!
11:15 ish GRUB Lunch!!!
Congratulations to all our Graduating BlackBoxers!! Best wishes and good luck in the real world!!!
Kevin means business…
This weekend’s events:
Saturday 9am Pilates with Susan ($5)
10am Free Community Workout!
7pm Paleo Potluck!!!
3 Push Press + 1 Jerk
5 x 3 + 1
~Thursday~
This weekend:
Saturday 9am Pilates with Susan ($5)
10am Free Community Workout!
7pm Paleo Potluck!!!
“The Bear Complex”
5 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is not a timed workout, this is for max weight only. Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.
Then,
3×20 Sit Ups
Wednesday!
- Pilates taught by Susan at 9am ($5/person)!
- Free workout for the community at 10am!
- Saturday Paleo Potluck at 7pm!
A post from the past… Bone Broth!
Instead of throwing out your bones after eating (the good quality, grass fed, expensive stuff), get the most out of your money and your food by making a broth. Our grandmothers knew well how to use every part of the animal and lately it seems that wisdom is being brought to my attention. Meat and fish stocks are universally used throughout traditional cuisines, but it seems to have almost disappeared in American culture. It is very rare to find someone who knows the benefit and the skills of creating a delicious, gelatinous broth (when I find a person who knows traditional methods, all I want to do is sit and listen to what they know).
Properly prepared stock, is extremely nutritious, it is full of minerals from bone, marrow, vegetables, and cartilage. A south American Proverb says “A good broth resurrects the dead”. There is much truth to these words. Consider the chicken soup of our childhood, when properly made, can in a sense resurrect you from what feels like death.
Yesterday we talked about finding a balance in our protein sources. Muscle meat contains the amino acid methionine and it is important to maintain a balance between the amino acids methionine and glycine. Homemade bone-broth is rich in the amino acid glycine. So, it’s only appropriate and healthy that we should make it a priority to drink this super drink on the regular. Glycine also helps with the development of the intestinal barrier, which is one of the keys to robust health and a strong immune system. So, with this in mind: Get your drink on!
Ingredients:
Bones (a knuckle or joint bones work really well here)
Crockpot
apple cider vinegar
Salt/pepper
(and any other veggies you have on hand… onions, celery, carrots..)
Directions:
Place your bones in the pot. Cover with water. Add ~tbs or so of apple cider vinegar. Let this sit for about an hour. Then turn on the pot on low. Let it sit for about 4 hours. Then add spices/veggies. Let it sit for about 4 more hours. Once you are finished strain your goodness and enjoy! (Also: You can reuse these bones for 2-3 more times!)
The first batch I made, I was constantly coddling the broth, just making sure it was “okay” and this led to more stress than was needed. The second batch, I just let it be. In my opinion my second batch has been the best so far, mainly because I didn’t worry to much and let the food work for itself. Also, if your broth is gelatinous when cold, you did good. Gelatin acts in aiding digestion (it has been used to treat all sorts of intestinal issues: IBS, Crohn’s, colitis, hyperactivity…). So, no worries if your soup jiggles a little, it’s good for you!
- Pilates taught by Susan at 9am ($5/person)!
- Free workout for the community at 10am!
- Saturday Paleo Potluck at 7pm!
Eating Nose to Tail
- Pilates taught by Susan at 9am ($5/person)!
- Free workout for the community at 10am!
- Saturday Paleo Potluck at 7pm!
Overhead Squat 5×3
Followed by,
21-15-9
“Fran”
Thrusters
Pull Ups
Then,
5-7 min of Rolling Out!
College Station Classic Updates!!!
Lifters, Volunteers, and Spectators:
- Session 1 – Female and School Age (using 15kg bar) – weigh in at 10am, Lift at 12pm (noon)
- Session 2 – Male and School Age (using a 20kg bar) – weigh in at 12pm, Lift at 2pm.
Snatch 5 x 2
Followed by,
4 rounds
5 Hang Pwr Cleans
5 push press
12 Burpees
Rest 1-2min.



















