Did anyone Test Out eating veggies at every meal this past week?  Is anyone out there?

This week’s addition of “Test it Out Tuesdays”  is around post workout nutrition.  Your goal is to eat a complete meal within one hour of finishing  your workout.  This doesn’t mean a big meal, just a complete one.  It must have a protein, carb, and fat source.   Ex: meat, sweet potato, veggie, and coconut oil.

On a completely different and more solemn note, tomorrow’s WOD will be in remembrance of Det. Sgt. Tom Smith who died in the line of duty one week ago.   His memorial service is tomorrow, Wedneday the 29th.  You can read about the case and things that his fellow officers said about him in the media, but I would like to share the words of one of our members who was close with Tom:

He was never shy of a challenging workload. I like to think of it as him being always a “can do” man. He was a chamillion in that he was well respected by the patrol guys, but had the political astuteness to deal with the higher ups in the law enforcement organization. He spoke up when it was necessary and ALWAYS defended, empowered and uplifted his subordinates. Every officer wished they could work directly for him. 
A Fund for his family has been set up if you would like to donate.
Tommy Smith Memorial Fund C/O Wells Fargo
11020 Bollinger Canyon Road, Suite 1
San Ramon, CA 94582
Under Kellie smith, acct #5148561086


Wednesday’s WOD:

“Det. Smith”

2-3 Rounds

30 Burpees

30 DB Power Snatch

30 Sit Ups

1 Shuttle Run

**You choose the weight for the DB PS, go as heavy as you can safely do for that many reps.  You also get to choose your number of rounds.


Categories: Uncategorized

1 Comment

Stewie · January 28, 2014 at 10:41 pm

Prayer to St. Michael, the patron saint of police officers. Rest in Peace Sgt. Smith, the Thin Blue Line has lost a good man.

Saint Michael the Archangel, defend us in battle, be our protection against the malice and snares of the devil. May God rebuke him we humbly pray; and do thou, O Prince of the Heavenly host, by the power of God, thrust into hell Satan and all evil spirits who wander through the world for the ruin of souls. Amen.

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