Sunday, June 13, 2010

"Do This, Not That!"

The little dude sitting beside me at the Dan John seminar looked like he'd just been spanked by his mommy with an extension cord.

Poor guy had raised his scrawny arm like a kid in an elementary school classroom and asked Dan a question about NO2 supplements. Dan took a deep breath and, in his very best you've-really-disappointed-daddy voice, gave the kid The Lecture.

The Lecture can be summed up like this: "Don't even ask me about THAT unless you're first doing THIS!"

Turns out the kid didn't even know how much protein he was getting per day, an issue he should have taken care of before worrying about any ancillary supplement, especially one as questionable as NO2.

Read the rest of this article here

"Holy s#%t, that's only a third of it."

Knee Jumps

M.E. Overhead Squat

Rest 5 minutes then
4 Rounds for time
Run 400m
5 Muscle Ups

Post loads and times to comments


  1. Got up to 28# on the jumps, very nice!

    OHS 185 PR by 15#!

    9:01 as RX'ed. All muscle ups were unbroken, that's the first time I've ever been able to do that. Joel, they actually were a little harder today than usually. It was because the rings were suspended from a higher branch so there was more instability in them. I felt it on all of my sets. Don't kick yourself too hard.

  2. 20# on the knee jumps

    145# OHS, PR by 30#!!! Next time will be bodyweight.

    14: something on the metcon, had to scale it, could not complete all the full muscleups.

  3. Oops, actually 16:something