RUN until you CAN'T

“The voice inside your head that says you can’t do this is a liar.”

WORK

RUN Therapy

 “Running is nothing more than a series of arguments between the part of your brain that wants to stop and the part that wants to keep going.”

Eating Well

Building muscle requires an increase in calories; that is, to gain weight you must eat more calories than you burn each day. But if you go overboard and eat too much, you’ll kick-start the fat-storing process. Obviously, the more calories you eat, the better the chances of maximizing the muscle you’ll build. Everyone has a limit as to how much muscle they can physiologically build in a month's time (for most men this is around one to three pounds with the rate slowing the larger you get), so if you want to max that out, you need to eat enough. You think you're going to gain three pounds eating a measly 100 extra calories a day? That’s not going to happen; it takes about 2,500 to 3,500 calories a day to build a pound of body tissue, depending on whether this is fat or muscle mass.

RUN OFTEN

Mobility WOD @ T-Town 12:30pm on Sunday's

LIFE

“If you ask me what I came into this life to do, I will tell you: I came to live out loud.”  

Ready, Set, RUN

RUN

TRUE

Why not RUN?

TRAIN HARD

RUN

LIFT HEAVY

You should be lifting the amount that’s right for you today. In your next workout you should be trying to lift more (even if you can’t do more weight, try doing one more rep, or with less rest between sets) than you did last time.

False Grip

 

The false grip is used for moves that take you from below the rings to above the rings, such as the muscle-up (detailed illustration of this move coming later this week). Here are some pointers for proper positioning with the false grip:

• Place the rings further into your palms than you did with the neutral grip — around mid-palm level.
• Wrap your fingers around the rings and wrap your thumbs around your knuckles.
• Push down into the rings, creating some pressure.
• Your wrists should be bent, but not so far that your wrist is inside the rings.
• When performing the muscle-up in particular, make sure to maintain the false grip, with the rings turned out, throughout the movement — from below the rings, all the way to the above-the-rings position.