Wednesday 150902

Steve - 1st Place Full "Natural" Beard 3" to 6"

Steve

A big shout out to Steve T. and his first place win with the Full Natural Beard 3″-6″. Steve is definitely a member of the Dollar Beard Club!

Nutrition Challenge #3 –  Are you ready for a new Challenge!!! The 3rd and final 2015 Tramgi nutrition challenge will begin on September 14. Want to know all the juicy details??? Two kick off meeting options: either this Friday night at 7:15 or Saturday morning at 0800. Come and bring your friends! You can also look at the Lurong Challenge https://challengeseries.lurongliving.com/champ15/ to get a good idea of what the 8 week challenge will look like….with a Tramgi twist! 

YOGA is back!! Starting this week on Thursday’s at 7:15p with Sara B. 

Progenex – Build

THE DETAILS ARE IN THE DELIVERY
Sustainable energy is a key component to exercise and how you receive that source of energy into your system can make all the difference. With BUILD, we use EngineX, a cutting-edge delivery system that binds Fenugreek actives with dairy peptones to ensure quick clearance of blood sugar from our carbohydrate source into your muscles.


We’ve also included another revolutionary peptide, Shuttle, which optimizes the use of blood glucose for energy and muscle glycogen. These peptides help glucose clear the blood stream quickly, thus creating a faster, longer lasting energy curve to support your workout.

NATURAL SOURCE OF CARBOHYDRATES
Not all carbs are created equal! BUILD is made of two natural carbohydrate sources – honey and sweet potato powder. The honey is mostly a simple sugar that will be delivered quickly into the muscle by the peptides, while the sweet potato powder contains a long chain carbohydrate polymers that provide sustained energy. This provides two methods for the glucose to enter the blood stream and deliver an optimal glycemic index for you throughout your workout.

Dynamic Warm-Up – Mobility
Prepare to honor..

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

WOD: “PK”
5 Rounds for time of:
10 Back Squats  225/155, 185/135, 155/105
10 Dead-Lifts 275/175, 245/145, 195/95
400-Meter S
print 

Rest 2 minutes
*Scale weight as needed. Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
6 minutes of Hand stand walks for distance or progression of HS walk.
Then
7-5-2-5-7
Thrusters 155/103 135/83
Muscle ups

 

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