Kickin' it into high gear!

Eric's dedication and non-stop motor is nothing short of inspirational...

He becomes a blur when doing his DeadLift carries (picture above)

Displays awesome overall body strength and coordination on bear crawls (picture above)

Eric is also one of the participants in the Performance Nutrition Challenge.
KEEP UP THE HARD WORK ERIC!

---

Looking for recipes, articles, and information on dieting? G.R. archives

---

WORKOUT: 
PART I: 2 ROUNDS
Jump Rope * 2min
Push ups * 30sec
Pop Lunges * 1min
Push ups * 30sec
Squat sits * 2min
Push ups * 30sec
Floor fly-PO * 1min
Push ups * 30sec
Jump Rope * 2min
Break * 2min

Ready for take off

Eric working hard to get some air on his plyo's!

---

Recipe Of the Day: Egg drop soup

---

WORKOUT:

25min AMRAP

5x Burpees

15x/side OH Reverse lunges

10x Burpees

30x Squats

5x Burpees

15x/side SLDL

What are side burpees?

Side burpees are a variation of the "traditional burpee" that adds lateral movement to create slightly different muscle recruitment patterns for explosiveness. The bottom limit remains the same, when your chest/thighs touch the ground. When coming off the floor on "GR side burpees" we require the individual to try NOT to use their hands (as much as possible) and try to jump from the push up position and land into a low-squat. Once in this position, we have some sort of object (in most cases a barbell) on the side of the trainee and have he/she jump from one side of the object-over it-to the other side.  See sequence pictured below.

Eric demonstrates proper explosive power during GR side burpees.

Looking for more on BURPEES?

Video of "How to" do Burpees properly

&

Past articles in the GR archives

---

Recipe Of the Day: Zucchini fritters

---

Workout:
FOR TIME
10-9-8-7-6-5-4-3-2-1
Push press (135/75)
50-45-40-35-30-25-20-15-10-5
*Double unders
10-9-8-7-6-5-4-3-2-1
Hang cleans (135/75)

*If doing singles, multiply reps by 2.5

Group effort

Group burpee effort -in between rounds of "Speed Fran."  1 burpee for every 5 seconds you went over 2 minutes.

---

Recipe Of the Day: Omelet Muffins

---

Workout: 20min AMRAP 
10x spider push up
20x squats
10x mountain climbers
20x squats
10x spartan push ups
20x squats
10x hindu push ups
20x squats

Achieving full extension...

Eric showing off active shoulders during Monday night's workout (hanging power snatches).

---

Recipe Of the Day: Apple Glazed Turkey

---

Workout: "MEL"
5 Rounds
Run 100m
10x burpees
10x push ups
10x mountain climbers
10x sit ups
10x prisoner squats