"Santora"
Three rounds for reps of:
1:00 Squat cleans, 155# (105#)
1:00 20' Shuttle sprints (20' forward + 20' backwards = 1 rep)
1:00 Deadlifts, 245# (165#)
1:00 Burpees
1:00 Jerks, 155# (105#)
1:00 Rest
Post total reps to comments.
Great people getting fitter.
A Rant worth reading – By one of your coaches Emmalee
So I was on shift at the firehouse recently and we got into a discussion on food. By discussion I mean people were getting satisfaction out of attempting to get me to fall off the "health wagon" and onto the “Crap Food Dump Truck”, which quickly turns into the "Spirals out of control Semi”
It started like this, one of my Chiefs came in and informed me that he got my officer to eat a donut. I replied simply “Oh really, I love donuts too!”. He came back with “Yeah Mr. Health Guy ate a donut, I can’t believe he ate one, I got him to eat a donut, what do you think about that?!” I told my chief we are humans, the problem is we will eat it them. That is why we try to not have that crap around the station. It’s not that I don’t like donuts and I have this magic switch that just can tune them out, I have to physically not be around them. My officer is notorious for throwing crappy food away (brand new cartons of ice cream) for this very reason. Our station at one point shared a fridge, freezer and cabinet space with all three shifts. We would come in for our shift and for the first 10 minutes we would throw away ice cream, chips, cookies, pastries, and breads that were left over from the shift before us just so we weren’t tempted to eat the crappy stuff left behind.
As it turns out that’s just what they want, they want other people to eat like they do. If people ask us about our paleo style diet we inform them, we give them info, websites, and recipes to enjoy and generally don’t push it on them. So, how come the other side is more pushy than informative? How come they don’t provide me the research done on why I should eat donuts or cookies daily? Let’s be real if there were legit data that says a cookie a day will keep the doctor away I would consume them daily without complaint.
Back to the famous words of “I can’t believe I got him to eat a donut”. Later when I told my officer what the Chief has said, he respond with this “ So what next, I can’t believe I got this guy to go into a fire without an air pack on?” “I can’t believe I got this guy to drive all day without his seat belt on?” “I can’t believe this guy started an IV without gloves on?” “I can’t believe I tricked this guy into diabetes?” “Oh, man I can’t believe I got that guy to smoke a cigarette.” ”I can’t believe I got this dude to sit around all day and not work out”. One thought comes to mind; who wins in any of these situations? The guy that’s putting a life on the line by presenting these idiotic challenges or the guy acting on them?
Where is the line drawn, crappy food does as much damage to ones body as a cigarette can. Food is similar to the air pack that I must wear in hazardous conditions, it is vital to my survival, food is an essential need of this temple! Do you think this Chief of mine would put Carbon Monoxide into my pack instead of air for me to breath and operate from? Then why does he feel the need to try and leave crap food around the station that will over time cause me lifelong problems that I won’t be able to escape?
If you want to eat crappy food and feel good about bringing others down with you, that’s all on you. But just know that I get satisfaction watching your sad little face as I decline the donuts you have set in front of me after you have already eaten three or four yourself. I enjoy seeing your puzzled envious face when I explain to you why I eat what I eat, and why I chose to live like I do. So lucky for me, I choose to be strong, I will prove to you that I am stronger than that box of donuts that you leave on the counter, or your cookie cake that you want to leave behind, because I will not eat from the garbage and within the first 3 minutes of our shift that’s where it’s going.
Passionately:
One who will live long, happy and healthy, diabetes free
