Black Box Fort Worth

Workout:
Supersets x 4 –
Pull-ups or ring rows for max reps
1 min planks with or w/o weight

Conditioning:
40-50 burpee box jumps

Workout:
Box jumps x 4 (high)
DB thrusters x 6

Conditioning:
2 rounds –
8 KB snatch each arm
15 wall balls
Rest 2-3 min
Repeat 2 more rounds

Weightlifting:
Sn drop+OHS x 2+2
Sn pull + snatch x 1+1
BS x 6

Workout:
Weighted strict pull-ups
Handstand holds for max time x 3

Conditioning:
Tabata airdyne
Full recovery then,
Tabata push-ups

Workout:
Push press x 3
Front squat x 3

Conditioning:
800m run
800m row
50 sit-ups

Weightlifting:
Sn Drop No Drive x 3
Sn from Platform x 2
FS x 5

Workout:
Snatch pull-unders x 3
Snatch x 3
Conditioning:
4 rounds:
500m row
Full recovery between each round

Weightlifting:
Sn Pull Unders x 3
Sn W/Pause x 2
Sn Pull From Platform x 3

By: Sonia Merrick

When I initially decided to participate in being caffeine free for 30 days, I thought it would be easy.
After all, I could stop drinking coffee whenever I wanted. Coffee was one of those little luxuries in life
that I truly enjoyed. In no way did I need it to get through my day. I couldn’t have been more wrong.

The first day of waking up and not going straight for the freshly brewed coffee that was just a few steps
from my bedroom was the worst. I didn’t know what to do with myself. I grabbed a cold glass of ice
water and proceeded to get ready for my day. What else was I supposed to drink? What do people
drink who don’t drink coffee in the morning? The headache set in at around 2:00 pm that Monday and
lasted until Thursday afternoon. No amount of Tylenol or Advil would cure it. I was so tired, I could
barely keep my eyes open and my mind was in a fog. I felt awful!

I assumed I would sleep better at night because I wasn’t drinking coffee anymore, but the opposite
happened to me. While I was falling asleep easier, I found myself waking up a few hours later with
my mind racing unable to fall back to sleep. I took Dutch’s advice and started taking short naps (15-20
minutes) during the day to help regulate my cortisol level and what do you know, it worked.

Instead of waking up and going straight to the coffee pot, I walked straight to my garage and did
something for about 10 minutes to get my heart rate up. Again, at the advice of Dutch. Instead of
relying on the caffeine to get me going, I relied on me to get going.

On Friday, when I woke up after a full night of uninterrupted sleep I was finally able to realize how great
I felt. I was happy!! Two weeks into the challenge I “craved” a cup of coffee. I don’t think it was so
much the coffee I was craving as the sweet treat that it had become for me. I couldn’t wait until I was
able to have my favorite Almond Joy coffee from World Blend. Yesterday, I finally had that cup and do
you know what? It wasn’t that good. I quickly brushed my teeth after drinking it to get the taste out of
my mouth.

As much as I hate it, I think it’s a good idea to get out of your comfort zone. Do something you normally
wouldn’t do. The people around me telling me I was crazy and to just have a cup of coffee drove me to
finish this. I was out to prove to them that it could be done and I ended up feeling great.

I’m not going to promise that I’ll never drink a cup of coffee again, but when I do, it will truly be a treat
and it won’t be Almond Joy flavored.

I also want to add that this months programming is coming from Sonia. Make sure you thank her!

Workout:
Kettle Bell Swings x 6
Single leg dead lifts x 4 each leg
Conditioning:
3 rounds:
50 jump ropes
Weighted lunges – 7 each leg
Knees to elbows – 7
Rest 90 sconds

And then it was over. Today marks the end of the Caffeine/Alcohol challenge we started 4 weeks ago. What does this mean? No, it doesn’t mean drink a pot of coffee for breakfast and drink your weight in beer for lunch.

It means you are now aware of the affects these two things have on your body. You now have an awareness and also know what its like to live without them. Pretty easy after all huh? Now, march forward with your new responsible habits and lets all try not to let things get out of control again ok? Thanks for your help.

Workout:
Clean pull-unders x 3
Clean x 3
Followed by:
4 sets:
200m run
8 box jumps
3-6 strict pull-ups

Weightlifting:
Clean Pull Unders x 3
Clean x 2
Back Squat x 6

Workout:
Kb complex x 3 ea. double swing-double clean-double snatch

Single Leg Deadlifts x 6

Followed by:
3 rounds 1 min rest
max plank
100 m farmer carry

Workout:
Pwr Snatch + OH Squat 1+3

Hand Stand work + L-Hang 7 min accumulated

Followed by:

3-2 min round, 1 min rest
30 sec box jumps
30 sec wall balls
repeat, match reps

Weightlifting:
Sn Pull Unders x 3
Pwr Sn +OHS x 2+3
Sn Pull x 8 seconds up and down

Workout:
Box Jump Circuit 4 x’s through

Turkish Get-ups x 5
Turkish Get-up sit-ups x 5

Followed by:

3-4xs through no rest
2 min intrerval jump rope
5 kb snatch
5 burpee

Weightlifting:
Pwr Cl+PP x 2+2
FS+Jerk x 2+1
RDL x 4