First off, super excited that has released (only in eBook form for now, but the paperback will be coming soon!) a brand new book from Paul Wade of fame: C-Mass: How to Maximize Muscle Growth Using Bodyweight-Only Training. On the cover you'll probably recognize our pals, Al and , as you'll also see them throughout the next info-packed 130 pages. The book features a lot of fun photos too -- from strength greats of the past, to photos from , and of course some never-before seen pictures of the Kavadlos and friends doing what they do best all over the world. Book also features immediately usable workout plans and routines, an extensive q+a section, and a bonus chapter about hormonal balance too. So if you're a guy looking to bulk up, or a lady that wants to achieve mighty-goddess status ( training won't make you gross, it just makes what you have better and better...) then check out the new eBook, especially since the launch special price puts it at $6.95?!??!!!???
In other news, WODdawg.com came up with MORE -themed shirts and tank tops--and sent them just in time for this past weekend. WODdawg is really cool as their sales benefit K9s for Warriors, a program that helps wounded soldiers get service dogs, especially for PTSD. Really like how the program focuses on mental health issues as well as physical issues our soldiers may have when returning home. Service dogs can be such a powerful, helpful influence in someone's life. These dogs are rescued from shelters, then trained at a special center in Florida before veterans come to get aquainted with their service dog. All around, what a neat program!
These are the women's tank tops, but there's shirts, guys shirts, and even shirts for dogs too! With that in mind, and with Memorial Day it seemed appropriate to participate with so many others who would be attempting the infamous "Murph" hero WOD (workout of the day) from CrossFit. Since I'm not much of a runner, I took a cue from fellow-II Laurel in Tallahassee and substituted 300 swings for the beginning and ending run of the original workout. I am also going to show you a "before and after" to prove that not only are the WODdawg shirts comfy and stylish, they also stand up to a heck of a workout AND still look great after you sweat straight through them. I'll also include a HRM screenshot so you can see why I was inspired to eat so much afterwards...
Before (note color of shirt... and face):
"Murph"* Workout (we did everything with very strict form):
300swings (traditionally this is a mile run)
100 Pull-ups (we don't kip, so we substituted the "Aussie" pull ups aka rows from the )
200 Push-ups (even doing super strict knee push ups was aaaggghhh EVIL)
300 Squats (why oh why do I always take the stairs???)
300 swings (again, the original version is a mile run)
After (note color of shirt... and face)
It should be noted that I'm not a big endurance high-rep person by anyof the imagination, so doing this kind of thing is a rarity, and not something I plan to do more than a few times a year... but that aside... look what the Under Armour Armour39 had to say about the whole thing:
So... THATS what it takes to get a 10 out of 10 willpower.... good to know... whew.... right. ok. yeah.
*I was especially interested in giving this hero workout a try, since I'd recently finished reading Lone Survivor and had read the account of Navy SEAL lieutenant Michael "Murph" Murphy's extreme bravery, service, and incredible courage under fire.