Thursday, July 18, 2013

Hey Guys– we’re still at it here in OK.  I’ve been gone a ton this summer and have not kept up the site.  I may be transitioning to a FB page– so for now click on the GPP HQ page for the updated workout.

If you’re interested in joining us please contact me, and I’ll give you the lowdown on when  and where we meet.

For now, just a quick word, I’ve had a lot of people say they would like to join us but they want to get in shape first… PLEASE… GPP is the BEST most EFFICIENT and HEALTHIEST way to get in shape– so don’t wait.  Join us now!  We would love to have you 😉
gpp OK crew


Walk It Out

Tuesday, June 4, 2013

Warm up –

800m run


5 sets of:
shoulders to OH AHAP + 15 steps (frontward and backwards) OH carry

5 sets of:
deadlifts AHAP + 15 steps (frontward & backwards) above knee carry

Post highest weight achieved per set to comments.
Garagym is closed until June 17… GPP OK site may not be posted on everyday until then.  You can always find the daily workout on GPP HQ site.  Don’t forget to POST!
dalton + 004
Getting new bands!


Monday, June 3, 2013

Complete as many exercises as possible (& their corresponding weights and reps) in the given time allotted for each round. Begin at the top of the list of exercises at the start of each round.

round ONE – 3 minutes
rest 60 sec.
round TWO – 4 minutes
rest 90 sec.
round THREE – 5 minutes
rest 120 sec.
round FOUR – complete all

Exercises are:

200 m run
20 kb swings 25/35
20 squats
20 burpees
20 lunge steps (1+1=2)
20 OH db presses 15/20 ea.
20 KB high sumo 35/54
20 triceps narrow pushups
20 situps
20 DB biceps curls 15/20 ea.

Post how far you got through each round to comments.
dalton + 008

It’s gonna be a fun summer!


Saturday, June 1, 2013

3 rounds for time:

30 KB swings 35/54
30 burpees
30 power cleans 65/95

Post time to comments.
Moore clean up cancelled tomorrow because of weather tonight.  We may be going on Sunday still, let me know if you’re in, I’ll get you the details.
dalton + 012
Little sunshine to take the edge off


Dalton +

Friday, May 31, 2013

For time:

100 squats
100 pushups (strict)
100 situps
100 Aussie pullups
100 walking lunges
1 mile run or 1600m row

Post time to comments.

You may not partition reps for the Dalton workout.  Once you start an exercise you must finish it (or your scaled portion of it) before moving to the next exercise.

Also, be careful with those Aussies.  If you have little experience with this movement, or if it has been a while since you performed them, consider scaling this exercise a bit. They have been known to produce soreness, swelling and injury if misused.

Some of us will be spending the weekend in Moore helping with the clean up efforts.  If you would like to join us contact me — for the details.


Smack That

Thursday, May 30, 2013

5 rounds On Trainer’s Count:

20 band twist punches R med/heavy
20 band twist punches L med/heavy
20 band high elbows R med/heavy
20 band high elbows L med/heavy
20 situps
20 BTB squats

Post reps completed to comments


My 4 day cleanse experience:
I just finished the GPP 4 Day Cleanse a couple days ago.  It was rough!
First my stats, and then if you’re interested you can keep reading to find my thoughts and experience.  This’ll be a long one.

In 4 days I lost 7.6 lbs.
After day 1 I had lost 4.7 lbs.
Day 2 – 2 lbs.
Day 3 – .4 lbs.
Morning after day 4 – .5 lbs.
(I know this is not all fat, like Gator, I think it would be interesting to see what the actual breakdown was)

Like I said this was rough.  I was actually a little ticked when I first saw this cleanse posted on GPP HQ site.  Only because I knew I would wind up finding myself attempting this thing.
My motivation for doing the cleanse was that I had been in a rut of eating too much junk.  I want my post 5 baby belly to go away and I had seen others comment on how well they felt doing this cleanse.  I also, wanted to be able to recommend it to others having tried it myself.
I’d like to elaborate on my rut of eating junk.  It’s miserable!  You eat junk, you not only feel crappy, but you feel guilty.  You try making those feelings go away by promising to do better tomorrow only to blow it with eating more junk.  Soon you find yourself rationalizing that you’ll eat better starting on Monday.  Here comes Monday and basketball playoffs are on and you’re eating chocolate cereal whilst watching.  Yum I know but – YUCK for real– before you know it a whole lot of time is spent thinking about food.  I love food, love to eat, but food was having too much control.

K – forget the rant, below is my detail of each day if you’re interested.

Day 1 – Water only – and I drank it too.  Probably about a gallon.
Certainly hungry but not a bad day.  I warned my husband and kids not to take anything too personal for the next few days.

Day 2 – Water + a generous 24 g (not ounces mind you) of liquid CHO.  I drank gatorade.
HUNGRY!  I kept thinking about the feeling of hunger and while it was certainly a physical feeling, the mental aspects of it were what was so rough.  Hunger isn’t physically painful but certainly demanding.  I was worrying about getting shaky – and I did the evening of the second day after drinking my gatorade.  Jess suggested we go for a 2 mile run to help, and it did.  After that I didn’t feel hungry or shaky for the rest of the night.

Day 3 – Water + 24 g liquid CHO + 5 servings each of fruits and veggies.
First thing in the morning I measured all my fruits and veggies out, put them in a bowl and placed them in the fridge.
I think I was most surprised by how salty spinach tasted.  Loved it.  Still hungry, still craving junk food.
At this point I was thinking that this would be the longest 4 days of my life.  I was certain the clock had slowed down as the days seemed to be dragging by – it wasn’t that I didn’t have anything to do either, I was busy, I had plenty of things going on, that clock just didn’t seem to be ticking.

Day 4 – Water + 24 g liquid CHO + 5 servings each of fruits and veggies + 24 g protein.
Again I measured my produce out, placed it in a bowl.  I drank my gatorade right after the workout and had the protein shake around lunch time.  We went to a matinee and I took my sandwich bag of spinach and raspberries.  Delicious, didn’t crave popcorn at all.  Later that evening we had plans to take some friends and the kids to dinner.  Braum’s (they have really good ice cream) happened to be the only place open in the little town we were in.  Again I toted my sandwich baggy of produce.  While I was grateful to have those veggies to munch on, I really wanted ice cream.  No one is going to blow this thing on the evening of the 4th day though…  While there I spent some time wondering why I was doing this cleanse.  I watched everyone enjoying their hamburger, fries and ice cream.  I wondered how often they ate there.  I wondered if they felt good.  Could they eat there without feeling guilty?  Would I ever eat there without feeling guilty?  Again, what was my driving motivation for doing this cleanse?  Vanity most certainly plays a part, but I don’t think that would solely help me get out of my junk eating rut.  All 6 aspects of health feel better to me when I eat better.  My mental, emotional, social, spiritual, financial, and physical self are more healthy when I eat more healthy…
I was still hungry when I went to bed.

In the couple of days following the cleanse food has thus far been put back into it’s place.  I’m up 1.1 lbs. from my last day on the cleanse, but that doesn’t surprise me.
In the past I’ve gone through ups and downs with eating like many of us probably do.  I’m sure more are to come.  The cleanse helped me to get out of my rut much faster than will power alone.  It’s a great tool, one I’m fortunate to have… aaaand unfortunately one I’ll probably have to use again. 😉
old no 7 010
Our friends liked what they saw today, especially those bail loaders!
arkansas hawgn 007
Fun to have Hailey join us.

Arkansas Hawgn’

Wednesday, May 29, 2013

4 rounds for time:

20 bail loaders 10/25
20 creek jumps (R+L=1)
20 tractor steers 10/25 (R+L=1)
10 uni barn raises R 15/20 ea.
10 uni barn raises L 15/20 ea.
400m farmer carry 10/25 ea.

Post time to comments.
Workout courtesy GPP NWA
So fun peeps!  Can’t wait for this one!  Swing by NWA link above and tell ’em thanks for the workout.

photo (6)
Gettin’ upside down