Team 10K Row

Team 10k Row

In teams of three, with one partner working at a time, complete a 10k row for time. Trade off every 200-500 meters—your choice. This isn’t meant to be sprints, so aim to keep the pace aerobic throughout.

Post time and partners to comments.

Coach Frank of our Next Level Weightlifting Club just casually Front Squatting 407 lb to the sweet sounds of Whitney Houston | Video by Coach Nick

Good, Better, Best: Making Healthier Choices

By Chris Fox

Editor’s Note: The following are Coach Fox’s notes from a recent LFPB Info Session. We think they’re of interest to everyone, so we’re reposting them here. Enjoy!

“I have not failed. I’ve just found 10,000 ways that won’t work.”—Thomas Edison

Some of you might feel like you’re failing with this Look, Feel, Perform Better Challenge. You’re not!

When you mess up on a movement in the gym, you don’t decide that you failed at exercise. You simply use the information as feedback and adjust in the future. Keep trying until you find the habits that work for you. Remember that developing healthy habits takes practice.

There are no “good” or “bad” foods, simply those that are better or worse choices for us depending on our goals.

Better Choices share a few qualities like: being natural and unprocessed (or less processed), nutrient dense (provide a large amount of vitamins, minerals, and micro nutrients for their caloric load), high in fiber, generally thought of as healthy, and hard to overeat

Worse choices also share a few qualities like: being highly processed, low in nutrients, low in fiber, generally thought of as unhealthy or indulgences, easier to overeat.

Using the above guidelines, you can assess where any food is on the spectrum from better to worse. For example:

Corn > whole grain corn tortillas > homemade tortilla chips > store bought tortilla chips > Doritos

Steel cut oats > old fashioned oats > quick oats > homemade oat pancakes > Cheerios > Fruit Loops

Soft boiled eggs over beans and spinach > fried egg sammy with lettuce and tomato on sprouted grain bread > ham, egg, and cheese on whole wheat > bacon, egg, and cheese on plain bagel

Using that method, you can take just about any meal or food item and move it just a little bit along the spectrum from worse to better! For example:

Loaded nachos from a restaurant (deep fried corn chips, re-fried beans, ground chuck, pico, iceberg lettuce, loads of cheese and Sour Cream)

Can move towards:

Homemade nachos (baked tortilla chips, black beans, diced chicken breast, homemade pico, shredded cabbage, pickled jalapeños, low-fat pepper jack and guacamole)

Play around with this and see how you can make some of your favorite “unhealthy” meals just a little bit better!

The next Look, Feel, Perform Better Challenge Meeting/Q&A has been moved to SATURDAY 3/17 at noon in the Annex. This is the final meeting of the Challenge, and we’ll cover: taking a break from “dieting,” adjusting habits to meet goals, end of Challenge submissions, and moving on.

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Reverse Hyperextension BarBend
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