A) 3 Rounds not for time
Max effort Wall Sit attempt
*Rest as needed
Max effort Plank attempt
*Rest as needed
B) For time:
Deadlift @ 315/205
A) Strict Press 5×5
*Same weight across 5 sets
15 Clean & Jerk @ 135/95
A) Overhead Squat 3RM using tempo 33X1
*15 min cap
20 DB Hang Clean & Press @ 50/35
20 Row Cals
“You shouldn’t drink your calories. You should eat them.”
We hear this all the time. Some people swear by meal-replacement smoothies, but some people preach for only consuming actual food. So . . . what works?
When you drink something, you don’t satisfy your hunger craving. Your body doesn’t know the difference between water and a meal-replacement smoothie. It’s just searching for the water content to tell your brain that you’re no longer thirsty. Your stomach will remain hungry, even if your thirst is “quenched”.
A study from Harvard University and Children’s Hospital in Boston found that drinking liquid calories makes people gain weight. People who drink sugar-sweetened drinks ate around 375 more calories than what they meant to intake. This includes fruit juices (which are often labeled as “healthy,”) smoothies, soda, diet drinks, etc. However, people who didn’t drink their calories were consistently at around a 300 calorie cut per day.
The key is to stay fuller for longer by eating FOOD. This is due to the volume and/or actual weight of what you’re eating. Eating food takes up more space in your stomach, whereas drinking your calories doesn’t always feel like you’re eating something. Because, well, you’re not.
It’s hard to understand what you should and shouldn’t eat. We get that. We suggest that your rule of thumb should be to intake your calories via tangible foods instead of drinks. However, if you are short on time and need to drink your calories, make sure you have a significant amount of protein, fats, and carbs in your drink so that your body can feel properly full.
The weight loss game is calories in vs calories out. But liquid calories are tricky. They confused your stomach and your brain. Be aware and listen to your body.
*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!
With a partner
Climb 80 ft. of Rope
*1 rope ascent = 20 ft OR 4x 5 ft. ground to standing climbs
20 Turkish Getup
200m Run w/ Getup weight
A) Deadlift 3×3 @ 100% of recent Deficit Deadlift triple
15 DB Thrusters @ 50s/35s
A) Sn 1st Pull + Sn High Pull + Snatch + OHS
*15 min to max complex
50 Dubs (2:1 singles)
15 KBS @ 70/53
A) Reverse Barbell Row 5×8
Incline Close Grip Pushup 5×15
DB Trap Pull 5×15
B) For time:
Wall Ball @ 20/14
Accountability is a great idea. In theory it insinuates a level of control that paints a picture of puppeteering productivity and success. In practice it is a situation where an individual, group of individuals, or a robotic system of sorts does a load of work to keep everyone, maybe everything, on task so as to fulfill a purpose. There may need to be some kind of reward system and conversely a discipline or penalty system to drive adaptation or production of said accountability. If you’re thinking with me you’re starting to see a problem.
There is quite a bit of work put on the plate of the one(s) holding the other(s) accountable simply to get the producer to actually be accountable and well . . . produce.
Let’s say a columnist has a deadline of Thursday at midnight for an overnight print for Friday’s edition. They are required to have a finished, quality piece written and turned in to the editors for final review before printing and delivering Friday. Their accountability is that they were given the hard deadline. Maybe an additional piece was given that of their 1000 word piece they needed to chop it to 700 by Tuesday at midnight then it had to be condensed even more by the Thursday deadline.
So they were accountable initially to be prepared and then again to be finalized in their writing. Motivation was simply maybe to do their job well in order to keep it, but the accountability was simply get it done . . . or else.
We could argue that motivating the writer could drive their purpose in creativity better and may even get them working ahead of time. Getting to their sources earlier and having multiple pieces in the incubator so when it comes to deadline they are more than prepared; they’re excited and plentifully ready with multiple options.
Motivation could be anything. Maybe the writing was an online source like a blog and the more views, likes, shares their writing produced the greater it was reflected in their pay. Maybe the more production they had as such they were rewarded by getting more space to print (more words or a more premium location like a front page) or even more prime, headline type material.
We can paint motivation a hundred different ways but the theory holds true. Accountability may keep someone/something on track, but it most likely will not drive quality or just plain old caring. Something to be said for real motivation. What is it? How do we come by it? How do we execute it?
A) Clean & Jerk Double @ 50/60/70/80/85/90
20 Deadlifts @ 115/85
20 Hang Power Cleans
*Max reps Burpees Over Bar in remaining time
*Rest 2 min between AMRAPs