3-2-1-1-1 TGU
Followed by,
“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull Ups
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
Euro Training!!! Thank you Zach Junkin!
Back Squat 4 x 2
Followed by,
4 x 400m Sprints
then,
Plank push Ups 2x 90 seconds
Tuesday!
5 Sets of 3 Position Snatch
Followed by,
3 rounds
5 Pull Ups
15 Burpees
Then,
3min prone cobra
Monday!
Superset the Following for 5 Rounds:
5 Front Squat
1 Seated Sled Pull
Rest
Followed by,
Tabata Hammer Swings
Tabata Wall Ball
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
Followed by,
75 Burpees
Then,
Tabata Sit-ups
~Thursday~
This weekend:
Saturday 9am Pilates with Susan ($5)
10am Free Community Workout!
7pm Paleo Potluck!!!
Check out that swag…
“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!
This Week’s Events:
- Pilates taught by Susan at 9am ($5/person)!
- Free workout for the community at 10am!
- Saturday Paleo Potluck at 7pm!
Hang Sn + Snatch
5 x 2+1
Followed by,
2 Rounds
50 Double Unders
40 KB Swings
30 Box Jumps
20 Slam Balls
10 TTB
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!
This Week’s Events:
- Pilates taught by Susan at 9am ($5/person)!
- Free workout for the community at 10am!
- Saturday Paleo Potluck at 7pm!
Dead Lift
7 x 2
Followed by,
4 rounds
15 wall ball
200m Suitcase carry
Eating Nose to Tail
My journey with food has been an evolving process. One thing that the Paleo Diet encourages is the consumption of protein. Protein is so important for muscle development, cognitive function, recovery, obtaining important vitamins/minerals, energy levels, satiety, etc….
With this said, I do think that there can be an overconsumption of muscle meat. Muscle meat is just what it sounds like, the muscle meat of the animal. As of lately, my focus has been on utilizing the whole animal and not just the muscle meat. Think about what people, back in the day, would eat as far as the animal is concerned. They would eat from nose to tail: the skin, the bones, the organs, and yes, the muscle. Everything was consumed and everything had a unique role in aiding to the health of the consumer.
This week I’ll be posting a few recipes to encourage you to look at the animal as a whole. Also, I’ve posted below a chart of liver compared to kale, blueberries, and muscle meat. The liver and muscle meat outshine the pack…
I was not raised to eat liver, so I know this one can be difficult for people to consume (trust me, I know..). The taste is distinct and the texture is interesting. I gagged the first time I decided to make liver and I fed my portion to the chickens. Last week Megan gave me a recipe that I thought, Okay I’ll give it another go:
Ingredients:
Quality Liver Source (grassfed, free range)
Onion (sliced thinly)
Coconut Flour
garlic powder
onion powder
salt
pepper
cummin
fat of choice
Recipe:
Combine coconut flour and spices together. Leave about 1/3 for later use. Take mixture and cover liver with the “breading”. Put liver in fridge to set. Saute Onion in 1 tbs of fat until translucent. Set aside. Take liver out and cover again with the other 1/3 of the coconut flour. Add 2-3 tbs of fat to the pan. Once melted and hot, add the liver. Saute on both sides until cooked (I think this took me about 3 min on each side, maybe less).
Place onions on plate and add the liver to the top (I also added more butter on top of the liver). It was delicious!! Honestly! I promise I’m not lying!
This Week’s Events:
- 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:
The following changes have been made to the start times of the College Station Weightlifting Classic:
- 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.
We are excited to have you all at the event! There is still time to sign up! Follow this link and click on the EVENTS tab to complete your payment.
Snatch 5 x 2
Followed by,
4 rounds
5 Hang Pwr Cleans
5 push press
12 Burpees
Rest 1-2min.
Saturday is our College Station Classic! Volunteers are welcome!
On May 4th BlackBox will be hosting the first annual College Station Classic USAW Sanctioned meet! If you are interested in volunteering, please email Jordan@blackBoxstrength.com OR sign up on the white board at the gym!
For those of you that are unfamiliar with what an Olympic lifting meet entails: you will get 3 attempts at both the Snatch and Clean/Jerk to lift as much as possible.
Entry Fee: $35 Includes T-shirt (Junior and School age, email Info@BlackBoxStrength.com for details). In order to sign up click on this link and choose the EVENTS tab!
Meet Directors: Jack Gaines & Danny Morchat
Awards: Based off of Sinclair for each Session.
Time Frame:
- Session 1 Women – weigh in at 8am, lift at 10am
- Session 2 School Age – weigh in at 10am, lift 12pm
- Session 3 Men – weigh in at 12pm, lift 2pm
Rules: All USAW rules will be enforced. You can find details here: www.USAWeightlifting.org
PROOF OF USA WEIGHTLIFTING REGISTRATION AND AGE REQUIRED AT WEIGH IN, if you want your total to count towards national qualifying.:Participants are REQUIRED at weigh-in to produce a PICTURE ID (for those 16 and older) and a current USA
WEIGHTLIFTING MEMBERSHIP CARD. Membership renew will not be provided at the contest. Renewals
must be completed through the National Office or www.usaweightlifting.org, prior to the competition.
USAW Membership is not required to compete, it is required if you want your total to count towards national qualification.
Thrusters
5×5
Followed by,
5 rounds
10 Slam ball
10 Lunges
200m run
College Station Classic! Volunteers Welcome!
On May 4th BlackBox will be hosting the first annual College Station Classic USAW Sanctioned meet! If you are interested in volunteering, please email Jordan@blackBoxstrength.com OR sign up on the white board at the gym!
For those of you that are unfamiliar with what an Olympic lifting meet entails: you will get 3 attempts at both the Snatch and Clean/Jerk to lift as much as possible.
Entry Fee: $35 Includes T-shirt (Junior and School age, email Info@BlackBoxStrength.com for details). In order to sign up click on this link and choose the EVENTS tab!
Meet Directors: Jack Gaines & Danny Morchat
Awards: Based off of Sinclair for each Session.
Time Frame:
- Session 1 Women – weigh in at 8am, lift at 10am
- Session 2 School Age – weigh in at 10am, lift 12pm
- Session 3 Men – weigh in at 12pm, lift 2pm
Rules: All USAW rules will be enforced. You can find details here: www.USAWeightlifting.org
PROOF OF USA WEIGHTLIFTING REGISTRATION AND AGE REQUIRED AT WEIGH IN, if you want your total to count towards national qualifying.:Participants are REQUIRED at weigh-in to produce a PICTURE ID (for those 16 and older) and a current USA
WEIGHTLIFTING MEMBERSHIP CARD. Membership renew will not be provided at the contest. Renewals
must be completed through the National Office or www.usaweightlifting.org, prior to the competition.
USAW Membership is not required to compete, it is required if you want your total to count towards national qualification.
Kirby at 38 weeks pregnant… What’s your excuse? Get to the box 
Super set the following for 6 sets:
2 Power Clean
Yoke Walk (down and back)
Rest ~ 2 min
3 rounds
35 KB Swings
Rest 45 sec.
College Station Classic this Saturday! Volunteers Welcome!
On May 4th BlackBox will be hosting the first annual College Station Classic USAW Sanctioned meet! If you are interested in volunteering, please email Jordan@blackBoxstrength.com OR sign up on the white board at the gym!
For those of you that are unfamiliar with what an Olympic lifting meet entails: you will get 3 attempts at both the Snatch and Clean/Jerk to lift as much as possible.
Entry Fee: $35 Includes T-shirt (Junior and School age, email Info@BlackBoxStrength.com for details). In order to sign up click on this link and choose the EVENTS tab!
Meet Directors: Jack Gaines & Danny Morchat
Awards: Based off of Sinclair for each Session.
Time Frame:
- Session 1 Women – weigh in at 8am, lift at 10am
- Session 2 School Age – weigh in at 10am, lift 12pm
- Session 3 Men – weigh in at 12pm, lift 2pm
Rules: All USAW rules will be enforced. You can find details here: www.USAWeightlifting.org
PROOF OF USA WEIGHTLIFTING REGISTRATION AND AGE REQUIRED AT WEIGH IN, if you want your total to count towards national qualifying.:Participants are REQUIRED at weigh-in to produce a PICTURE ID (for those 16 and older) and a current USA
WEIGHTLIFTING MEMBERSHIP CARD. Membership renew will not be provided at the contest. Renewals
must be completed through the National Office or www.usaweightlifting.org, prior to the competition.
USAW Membership is not required to compete, it is required if you want your total to count towards national qualification.
Jerk Step Thru 4 x 4
Followed by,
7 Rounds
7 Pull ups
7 Push Ups
7 Air Squats
Then,
3 min Prone cobra
