Almost to the Weekend

We’ve given you quite a bit to read up on this week. So we are going to just leave you with this puppy picture and the workout :)

RuffNight

Thursday S&C Workout:
Cl pull x3,
Medball Twists x20;

5 min Easy Row/AD,
3 sets:
1 min Jump Rope,
1 min rest,
1 min Burpees,
1 min rest

Caffeine as a Drug


Being the middle of the week, where you may already be behind on sleep or trying to get in those extra hours at work, you may be searching for a local caffeine shop. Today I want to talk about why that may or may not be a good choice.

First of all, caffeine is a drug. Try to argue with me and I will take it away for a week and you tell me if you have withdrawal symptoms. You may notice things like headaches, foggy headedness, feelings of lethargy, constipation, etc… If those are not symptoms of drug withdrawal then I don’t know what is.

Caffeine acts on the central nervous system to stimulate the release of adenosine, a neurotransmitter that affects the way our body regulates adrenaline and noradrenaline. Adrenaline is the main hormone released during acute stress responses and gives us the energy to “Fight or Flight.” Over stimulation of this hormone over time can exhaust the adrenal glands (the little guys responsible for adrenaline). Over time the need for more caffeine to get the same response is increased and as a result over time people end up drinking more and more caffeine for the same effect… Sound like any other drugs?

This is a problem for the adrenal glands which have trouble regulating the adrenaline response due to over stimulation from caffeine. Basically, when you need the adrenaline, it’s not there, or at least not in the amounts you need. As a result, you may feel that without caffeine you cannot wake up or that you find yourself more lethargic.

Over time the additional stress (on top of life, work, exercise etc…) placed on your adrenals can wear them out resulting in more advanced issues that are not cured simply by removing caffeine. This has been referred to as Adrenal Fatigue. More about that later.

We just talked about some of the hormonal affects of caffeine which explain much of the issues that may arise from consumption. Friday we will discuss the negative and positive effects of caffeine in your daily life.

Wednesday S&C Workout:
Dragon Walks x3,
Waiter’s Carry x5;

7 sets:
5 pushups,
8 BB rows,
rest 45 sec

Weightlifting News

Before we post this news, we would like everyone to know that we are NOT just an olympic weightlifting gym! We also offer personal training, small group training and strength and conditioning group classes.

Now for the news.

Chris Lofland is back from Hawaii where he recently got married and had his honeymoon. You will now be seeing Chris more frequently in the gym. He will be relieving Dutch from the Tuesday (new class beginning June 24) and Thursday evening weightlifting classes. Dutch and Chris both lift on the same olympic weightlifting team and have very similar coaching skills.

Chris will also be available for personal weightlifting training and gymnastics training. You can contact us at 817-841-8678 to set up personal training classes with Chris.

Tuesday S&C Workout:
Power Clean x2,
Press x3;

4 sets:
3 Bear Complex,
200m Sprint,
Rest 3 min

A quick note about our updated schedule. At least one day a week will be meant to be lighter. I will do my best to make the exercises on those days self limiting so loading stays low but make sure to ask if there is any doubt. Usually this will be Tuesday or Wednesday depending on the week. Lastly, we are planning a Clean meet at BlackBox for early August so keep an eye out for that. As we get closer we will announce more details.

Weightlifting:
Day 1:
Sn Drop x 3
Hip Sn + High hang sn (mid thigh) + Knee Snatch x 1+1+1
FS with pause x 3

Day 2:
Jerk PP x 4
Jerk Behind the neck x 2
Cl Pull knee+Hip x 2+2

Day 3:
Pwr Sn x 2
Cl&jerk x 2
BS x 4

Day 4:
Snatch x 1
FS+Jerk x 2+1
Sn Grip RDL x 4

The Russians Are Coming! Tomorrow!

The Russians Are Coming. Here. Tomorrow! We are so excited to be able to host this unique event. Our contest for a $299 registration spot ended yesterday evening. This afternoon, we will announce the winner of the contest through Facebook.

There is still time to sign up if you have not already.

Friday S&C Workout:
Cl+ JK x2+1,
Deadbugs x8;

30 cal Row/AD,
25 ball slams,
20 mountain climbers,
10 box jumps,
5 pullups