4th of July Fun Run and More Jump Pictures from Open Class

WEDNESDAY, JUNE 29TH, 2011

Baseball Class 9:00am

Open Class 10:00am

NOTE: All classes are canceled until Tuesday, July 5th. If you want a great July 4th workout feel free to sign up and run in the Mt. Shasta July 4th Fun Run/Walk with me. Registration ends today at 5:00pm! Click here to register...Mt. Shasta July 4th Fun Run Registration.

Coach Justin

PerformanceQuestFitness@gmail.com

World Record Squat - 1260lbs / 571.5kg

TUESDAY, JUNE 28TH, 2011
Open Class 4:00pm
Foothill Volleyball 6:00pm

NOTE: Wednesday's Open Class will be held at 10:00am instead of the usual 7:00pm and there will be no classes the rest of this week or the 4th of July Monday. Classes will resume as regularly scheduled Tuesday, July 5th.

Today was a phenominal day for Performance Quest athletes! The classes had great energy all day and everyone seemed even more focused than normal. As a result all of the athletes that attended the open class last evening seemingly PR'd in almost every lift that they attempted in pursuit of a new CrossFit Total. The CrossFit Total is the culmination of a maximum weight effort in the Deadlift, the Squat, and the Press.

And of course, on a night like this, I characteristically forgot to bring my camera! In leiu of pictures tonight take a look at the video below, which will undoubtedly slam reality back into our hearts. This is Donnie Thompson and in this video he beats all of our CrossFit totals...with a single lift!

Great job everyone.

Coach Justin
PerformanceQuestFitness@gmail.com

The Intricacies Of Jumping For Height...In Pictures

MONDAY, JUNE 27TH, 2011

Baseball Class 9:00am

Open Class 6:00pm

NOTE: Wednesday's open class will be held in the morning and there will be no class Thursday, Friday or Saturday this week.

Cameron comes in off a long couple weeks of baseball and PR's with a 440 lb. deadlift.

Then the Foothill Volleyball girls tested their jumping abilities and did not disappoint. They performed 3 different jump variations the first one was a seated jump that demonstrates raw hip drive and eliminates any elastic rebound that they might have from the initial dip in a regular jump attempt. In each of the 3 different variations of jumps we did there are a number of consistencies to be noticed. The first is the initial backward arm swing. This primes the upper body to lead the rest of the body into the jump. Without this arm swing a maximum jump for height or distance is not attainable. Katie and Sara do a wonderful job demonstrating this below. The backward arm swing is then followed by an upward forward thrust of the arms, which is shown pretty well in all of the pictures below. It is because of this initial arm motion that we begin to realize the importance of shoulder flexibility when it comes to jumping and running. Look at the fastest runners and best jumpers in the world. They have some of the most flexible shoulders out of any athlete. Furthermore, the ability when landing a jump for height to drive the knees as high as possible is paramount. I may jump just as high or higher than another athlete but if they have the hip flexibility to pull their knees higher they will out-jump me. Again, all of the pictures below show the girls tucking thier knees as high into their shoulders as possible. Finally I want to point out the importance of weight distribution on the landing. These girls were required to stand up on top of the box for the jump to count. The most drastic example of what I'm talking about is in CJ's last picture below. If she doesn't land how she does she would not have stuck the landing. Sara also demonstrates this to a great extent with her bottom left picture.

Here is Katie doing the seated jump...

Then the ladies went to a standing jump that did allow them to use the elastic rebound and hopefully reach new heights. Below we have Christine and CJ performing their standing jumps...

And finally there was the approach jump where they were permitted to take three steps (left, right, left) just as in volleyball. Here an athlete should theoretically be able to reach thier maxiumum height out of the three jumps performed given the constraints of each individual jump. Sara does a great job of demonstrating the approach jump...

Coach Justin

PerformanceQuestFitness@gmail.com

Inspirational Video - Peak 360

SATURDAY, JUNE 25TH, 2011
Open Class 9:00am
Stretching Class 10:00am
Foothill Volleyball 11:00am



Coach Justin
PerformanceQuestFitness@gmail.com

Your Sleep Habits Can Kill You (Part V): Creating A Healthy Sleep Routine

FRIDAY, JUNE 24TH, 2011

Baseball Class 9:00am

Open Class 6:00pm

CREATING A HEALTHY SLEEP ROUTINE

http://www.mercola.com/

If you're a parent, you probably automatically adopted such a routine for your kids -- perhaps winding down with quiet activities for an hour or two before bedtime, then getting into pajamas and reading a book.

Why are bedtime routines so important for kids?

Because they work -- and they can work for you too. So if you're staying up late watching TV, surfing the Web or working, it's time to set some limits. Determine a set bedtime for yourself, just as you do for your children, and avoid watching TV or using electronics for about an hour prior to going to bed. It is too stimulating to your brain, making it more difficult to "shut down" and fall asleep.

Instead, try spending this wind-down time doing something that soothes and relaxes your mind. You may want to spend time journaling, meditating, sipping herbal tea, washing your face, or reading a calming or spiritual book.

I also recommend getting to bed as early as possible. Your bodily systems, particularly your adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m., so you should definitely try to be asleep during those hours. From there, make sure your bedroom is ideally suited for sleep, as this can also go a long way to ensure restful and uninterrupted sleep:

• Cover your windows with blackout shades or drapes to ensure complete darkness. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin. Even the faint glow from your clock radio could be interfering with your sleep. Also close your bedroom door, get rid of night-lights, and refrain from turning on any light during the night, even when getting up to go to the bathroom. If you have to use a light, install "low blue" light bulbs in your bedroom and bathroom. These emit an amber light that will not suppress melatonin production.



• Keep the temperature in your bedroom at or below 70 degrees F (21 degrees Celcius). Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees F (15.5 to 20 C). Keeping your room cooler or hotter can lead to restless sleep.When you sleep, your body's internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body's natural temperature drop.

You can find my (Dr. Mercola's) comprehensive recommendations and guidelines to help improve your sleep in my article 33 Secrets to a Good Night's Sleep. If you're having trouble sleeping, this is the place to look to get your sleep back on track.

Coach Justin
PerformanceQuestFitness@gmail.com

Your Sleep Habits Can Kill You (Part IV): How Do You Know You're Getting Enough Sleep?

THURSDAY, JUNE 23RD, 2011

Open Class 4:00pm

Foothill Volleyball 6:00pm

HOW DO YOU KNOW YOU'RE GETTING ENOUGH SLEEP?

http://www.mercola.com/

Obviously if you feel well-rested and are able to wake up in the morning with no problem, you're probably doing just fine in the sleep department. But if you're fatigued, nodding off or yawning throughout the day, and just want to go back to bed when your alarm clock goes off in the morning, your sleep schedule may need some tweaking.


Generally speaking, adults need between six and eight hours of sleep every night. However, there are plenty of exceptions. Some people feel fine on as little as five hours a night, while others need as much as nine or 10 in order to feel at their best.


The amount of sleep you need can also drastically change depending on circumstances. For example, most people need more sleep when feeling ill, or during emotionally stressful times. Pregnant women also typically need more sleep than usual during the first trimester.


So my advice is to carefully and sensitively listen to your body and respond accordingly. And don't think you're going to meet all of your sleep needs by sleeping in for one morning on the weekend. Chronic lack of sleep has a cumulative effect when it comes to disrupting your health. You cannot skimp on sleep on weekdays, thinking you'll "catch up" over the weekend. What's needed is consistency, and when it comes to sleep, routine is the word.

Coach Justin
PerformanceQuestFitness@gmail.com

Your Sleep Habits Can Kill You (Part III): More Consequences of Too Little Sleep

WEDNESDAY, JUNE 22ND, 2011

High School Baseball 9:00am

Open Class 7:00pm

MORE CONSEQUENCES OF TOO LITTLE SHUT EYE

www.mercola.com

I would easily rank a sound night's sleep as high as proper diet and exercise in terms of its influence on optimal health. One of the explanations for why the health effects of sleep deprivation and sleep disruption are so numerous is that the circadian system "drives" the rhythms of biological activity at the cellular level. Hence disruptions tend to cascade outward throughout your entire body.

Among some of the consequences of too little sleep are:

• High blood sugar levels and an increased risk of diabetes


• Accelerated aging


• Hypertension (high blood pressure)


• Depression


• Increased risk of cancer

And according to a report in the Journal of the American Medical Association (JAMA), lack of sleep can further exacerbate other serious and chronic diseases, such as:

• Parkinson's Disease


• Alzheimer's Disease


• Multiple Sclerosis


• Gastrointestinal Tract Disorders


• Kidney Disease


• Behavioral Problems in Children

According to another study, people with chronic insomnia also have a three times greater risk of dying from any cause. Sleep deprivation can even cause changes in your brain activity similar to those experienced by people with psychiatric disorders, and your body does most of its repairs during sleep, so not getting enough of it can impair your immune system, leaving you less able to fight off diseases of ALL kinds.

Coach Justin

PerformanceQuestFitness@gmail.com

Your Sleep Habits Can Kill You (Part II): Lack of Sleep Could be Making You Fat

TUESDAY, JUNE 21ST, 2011

Open Class 4:00pm

Foothill Volleyball 6:00pm

LACK OF SLEEP COULD BE MAKING YOU FAT

http://www.mercola.com/

Two recent studies added to the evidence showing that your sleeping habits influence both your ability to lose weight and your tendency to eat more:

People trying to lose weight were more likely to lose 10 pounds when they slept between six and eight hours a night, according to research in the International Journal of Obesity.

People ate an average of nearly 300 calories more when they were sleep-deprived compared to when they were well rested, research presented at an American Heart Association revealed. And the calories overwhelmingly came from junk foods like ice cream and fast food.

Other research found that among adults younger than 40, those who typically slept for five hours or less each night had a greater accumulation of belly fat, and yet another study, published in the Annals of Internal Medicine, found dieters who slept for 8.5 hours lost 55 percent more body fat than dieters who only got 5.5 hours of shut-eye.

This is only scratching the surface of the research linking your sleeping habits with your body weight -- so what's this connection all about? It is likely the effect of altered metabolism, because when you're sleep deprived, leptin (the hormone that signals satiety) falls, while ghrelin (which signals hunger) rises. In one study, researchers found that people who received only four hours of sleep a night for two nights experienced:

18 percent reduction in leptin

28 percent increase in ghrelin

This combination leads to an increase in appetite. Additionally, sleep-deprived people tend to eat more sweet and starchy foods, as opposed to vegetables and proteins. For instance, in the study mentioned above where people ate 300 extra calories when they were sleep-deprived.

The lead researcher told USA Today:

"Ice cream stood out as the preferred food during the sleep-deprived state."

These sugar cravings may stem from the fact that your brain is fueled by glucose (blood sugar); therefore, when lack of sleep occurs, your brain starts searching for carbohydrates to keep going. If you're chronically sleep deprived, consistently giving in to these sugar cravings will virtually guarantee you'll gain weight.

Coach Justin

PerformanceQuestFitness@gmail.com

Your Sleep Habits Can Kill You

MONDAY, JUNE 20TH, 2011

Open Class 6:00pm

Sleep is arguably the most important aspect of your health! That's right! Possibly more important than working out and even more important than nutrition. Of course this can be debated until all parties are blue in the face because of the importance of all of these aspects, but you must realize that a cumulative lack of sleep can and will kill you.

YOU MUST HEAR ME ON THIS...SLEEEEEEEEEEEEEEP!!!

Over the course of the next few days I'm going to post an article on sleep from www.mercola.com, which outlines the effects of insufficient sleep. If you are gung-ho like me and just have to read the whole article right now then by all means please do so here: A Third of Americans Don't Sleep 7 Hours.

If you're willing to read this article section by section over the next few days here is the first installment:

Data from the U.S. Centers for Disease Control and Prevention (CDC) found that over 35 percent of Americans reported getting less than seven hours of sleep on average during a 24-hour period. There is some controversy over what the ideal amount of sleep actually is, but research seems to be accumulating that sleeping less than eight hours a night has significant cumulative consequences.

Case in point, the CDC analysis found that people who slept fewer than seven hours were more likely to report unintentionally falling asleep during the day -- including nodding off or falling asleep while driving. This is easily one of the most significant and potentially deadly risks of too little sleep, as the National Highway Traffic Safety Administration estimates that drowsy driving results in 1,550 deaths, 71,000 injuries and more than 100,000 accidents each year. But there are other, more insidious, risks to too little sleep as well, and chief among them is the impact on your weight.

Coach Justin
PerformanceQuestFitness@gmail.com

Healthy Eating Is Too Expensive...

SATURDAY, JUNE 18TH, 2011

Open Class 9:00am

Stretching Class 10:00am

Foothill Volleyball 11:00am

Read this post I found on "CAVEMomma!". I literally hear this excuse at least once a day.

HEALTHY EATING IS TOO EXPENSIVE :(

This is a touchy subject I meet every day. How are we supposed to feed our family healthy food? It’s sooooo expensive to eat like that..I always wonder: how much of that is what you’ve heard, and accepted, and how much is research? Most people see the price of organics and just say “too much” and move on to the Hamburger Helper and Cola aisles. Oi Vey. Our bodies and our children deserve better.

As most of you are aware, I have children, so we feed a family of six. I own a cleaning company. Not a stock brokerage, a cleaning company. Our family doesn’t believe in debt, so we save every penny and buy only what we need and can afford in cash. I tell you all of that to tell you this: I feed this family the same way I feed myself. It’s not “mom’s on a diet, this is my food, you eat that garbage”. My passion is teaching children habits that they’ll take with them into the future. It’s about spending a little more now, if needed, to not pay huge healthcare costs. Our immune systems are better than 95% of all our peers, and our future is not going to be full of medication and dr. visits. It’ll be full of outdoor playtime. Because we make great choices now.

I went to the grocery store this weekend, just after a debate on Facebook about the so-called “high cost” of feeding a family healthy food. I walked around the store looking at all the processed crap that I literally haven’t laid eyes on in quite some time. I was expecting to have a real fight on my hands. I don’t. One pound of bananas was 54 cents (on sale, normally .69). Frosted Flakes were 3.99 per box. Free range organic eggs were 2.69 per dozen. (Frosted flakes surges blood sugar, and leaves kids hungry in about an hour. Eggs have healthy protein, fats, and vitamins to fuel the brain, and leaves kids and adults satiated for hours.) Sweet potatoes were $1 each for HUGE potatoes (I fed three of us on ONE tonight.) Organic Romaine was 3.99 for a pack of 3 stalks, and Organic baby spinach was 4.19 for a giant box. Conversely, One Digiorno Pizza and cookies in a box (enough to feed 2-3 of most of us) was $8.19 Um, gross. I got a whole Pork Tenderloin (fed 6) for 7.99. I bought 24 distilled waters for 2.99. How much was that 12 pack of coke again? I made a crockpot full of pulled port tenderloin, sweet potatoes, and fresh picked green beans for $11.89 this evening. There are enough leftovers for David and I to have for lunch tomorrow. That’s 2 meals for $11.89. But the poor kids!!! Yeah, cuz their poor little pancreas and livers are screaming “I need a pop tart! Chicken nuggets too!” Not likely.

I made a salad today for the two of us from 1/2 organic romaine stalk, a handful of spinach, organic tomato, avocado, and olive oil with half a chicken breast. In my estimation, it cost about 5.00 for lunch for the two of us. I challenge you to take $5 to your local fast food restaurant and attempt to feed two people…then also factor in those blood pressure pills you’re going to be on after eating like that for a week. I used to feed my family the same ”cheap” grocery store food. When I switched to Primal, I spent a bunch. Then I realized that I had to simply plan better. So, after making a meal plan (breakfast, lunch, dinner, snacks) for 7 days, I set out for the grocery store. I spent exactly $11 more than the budget we’d set before, that I had been keeping with the sugar-filled, processed, gluten-laden, JUNK. While standing in line, I got up the courage to ask the lady in front of me how many people she was buying groceries for. She said 2, herself and her husband, and that her grandbaby comes over twice a week. She had the usual: Soda, bread, hamburger, buns, Cereal, yogurt, spaghetti sauce and noodles, mac and cheese, etc.I asked if it was for the whole week, and she said yes, do you think it’s enough? (insert bitten tongue here)…Her total for 2 people + 1/2 was $89.94. WTFREAK?? My total for the week for 6 people was $129. .This is where I also decided to make a couple of sacrifices in other areas to make up for the extra $11…Because this ‘temple’ and my children are worth it. Every. time.

Coach Justin
PerformanceQuestFitness@gmail.com

Antibiotics Cause Tendon and Muscle Damage

FRIDAY, JUNE 17TH, 2011

Open Class 5:00pm

Thought this was interesting and could help out some of you and those you love.

We take an antibiotic hoping it will kill a bacteria that's infecting us. We might expect some digestive problems with antibiotics -but tendon and muscle damage doesn't enter our heads -and unfortunately doesn't enter the heads of most doctors!Learn more: http://www.naturalnews.com/032714_magnesium_cipro.html#ixzz1PVmJTCKC

Wade and Carson hammering out some air squats

Cole on kettlebell swings

Brock nailed a 180 lb jerk to PR by 25 lbs! Nice job Brock.

Don't ask why, but I'm fascinated by these incredible demonstrations of athletic explosion as seen below.

Coach Justin
PerformanceQuestFitness@gmail.com

Learning the Jerk

THURSDAY, JUNE 16TH, 2011

Open Class 4:00pm

Foothill Volleyball 6:00pm

Ok, so every time I try to post a video here my internet shuts down. So, instead of posting a video I'm going to provide you with two links to youtube videos that I want you to watch. The first video is of Pyrros Dimas, one of the world's all-time great olympic lifters, performing a clean and jerk in "real time". The second video is of Pyrros performing a clean and jerk that is broken down frame-by-frame so you can more easily analyze his form. In both of these videos notice that when he jerks he dips straight down on his heels with his chest up. He then stops the momentum of that downward movement with an aggressive jump in order to get the bar moving back up and eventually over his head. Now, Pyrros is lifting such a heavy weight that he actually has to push his body back underneath the bar because he isn't strong enough to push the weight up with his shoulders. Notice that when he pushes his body underneath the bar his arms are immediately locked out when he lands and his shoulders are in his ears. Anything else and he would undoubtedly fail in this lift.

http://www.youtube.com/watch?v=7I0xjPNGtLM

http://www.youtube.com/watch?v=Igcy8Gwljjc


Yesterday the Foothill volleyball girls got a crack at jerks (as in clean and jerk) for the first time. This is a very complex movement that requires a lot of coordination and by the end of the day their technique was looking much more refined...
Coach Justin
PerformanceQuestFitness@gmail.com

10 Reasons To Give Up Grains

WEDNESDAY, JUNE15TH, 2011

Open Class 7pm

Sorry to those of you I told I would have a post on the Push Jerk here for you today. Blogger is doing some sort of maintenance and I can't post pictures or videos at this time. I'll get it up tonight if I'm able. Meanwhile read this...

10 REASONS TO GIVE UP GRAINS

P.S. Below is my attempt at a blog post last night that apparently only posted some of what I was working on. Ignore it and I'll repost the complete post tonight. Thanks.

Coach Justin
PerformanceQuestFitness@gmail.com

WEDNESDAY, JUNE 15TH, 2011










7:00pm





















Today the Foothill volleyball girls got a crack at jerks (as in clean and jerk) for the first time. This is a very complex movement that requires a lot of coordination and by the end of the day they were looking solid on their form...

Check out Pyrros Dimas, one of the all-time great olympic lifters, in the video below perform a clean and jerk. Notice in the jerk that he dips straight down on his heels with his chest up. He then stops the momentum of that downward movement with an aggressive jump in order to get the bar moving back up and eventually over his head. Now, Pyrros is lifting such a heavy weight that he actually has to push his body back underneath the bar because he isn't strong enough to push the weight up with his shoulders. Notice that when he pushes his body underneath the bar his arms are immediately locked out when he lands and his shoulders are in his ears. Anything else and he would undoubtedly fail in this lift.

I suggest you pause and play the video clip very quickly several times at 50 seconds, 51 seconds, and 52 seconds to see the different aspects of the jerk

The Whole 30 Challenge...Are You In?

TUESDAY, JUNE 14TH, 2011

Open Class 4:00pm

Foothill Volleyball 6:00pm

This Wednesday CrossFit Redding is kicking off a 30 day Paleo challenge. Naturally, I signed myself right up for it. And yes, as much as it may surprise you, I am going to have to cut some things out of my diet. I am encouraging and hoping that all of you will take the initiative to change your lives with me. I need your support in this just as you need mine. As you've undoubtedly learned through CrossFit there is no better motivation than having someone else pursue a goal with you.

I'm going to refrain from hammering home the reason and parameters of this challenge because this link below will provide all of the information you need. Let me know as soon as possible if you are interested and I'll help get you set up.

Also, please feel free to send any questions my way. I'm here to help in every way that I can. Don't let me want this for you more than you want it for you!

The Whole 30 Challenge Link

Here are some additional links that will help you:

www.thewhole9life.com

www.primalpacs.com

www.thepaleodiet.com

www.fastpaleo.com

www.jensgonepaleo.com

www.everydaypaleo.com

www.robbwolf.com

www.paleotreats.com

www.paleoapproved.com

www.hunter-gatherer.com

www.paleodiet.com

Good luck and I look forward to diving into this with you...

Coach Justin

PerformanceQuestFitness@gmail.com

A Good Night's Sleep Isn't A Luxury; It's A Necessity

MONDAY, JUNE 13TH, 2011

6:00pm

A GOOD NIGHT'S SLEEP ISN'T A LUXURY; IT'S A NECESSITY

Coach Justin
PerformanceQuestFitness@gmail.com

Why Shoes Make "Normal" Gait Impossible

SATURDAY, JUNE 11TH, 2011

NO CLASS

WHY SHOES MAKE "NORMAL" GAIT IMPOSSIBLE

Cole bringing down the hammer

These three always go "balls to the wall"!

Welcome back Tommy from an awesome football season for the Shasta High Wolves

Coach Justin
PerformanceQuestFitness@gmail.com

7 Reasons to Eat More Saturated Fat

FRIDAY, JUNE 10TH, 2011

6:00pm

7 Reasons to Eat More Saturated Fat

By Nourishing Days

The following comes from a new book by Drs Michael & Mary Eades: The 6-week cure for the middle-aged middle. I have yet to read the book, but am interested, considering their 7 reasons to eat more saturated fat:

1) Improved cardiovascular risk factors. Saturated fat plays a key role in cardiovascular health. The addition of saturated fat to the diet reduces the levels of a substance called lipoprotein (a) that correlates strongly with risk for heart disease. Research has shown that when women diet, those eating the greatest percentage of the total fat in their diets as saturated fat, lose the most weight.

2) Stronger bones. Saturated fat is required for calcium to be effectively incorporated into bone. According to one of the foremost research experts in dietary fats and human health, Dr. Mary Enig, Ph.D., there’s a case to be made for having as much as 50 percent of the fats in your diet as saturated fats for this reason.

3) Improved liver health. Saturated fat has been shown to protect the liver from alcohol and medications, including acetaminophen and other drugs commonly used for pain and arthritis.

4) Healthy lungs. For proper function, the airspaces of the lungs have to be coated with a thin layer of lung surfactant. The fat content of lung surfactant is 100 percent saturated fatty acids. Replacement of these critical fats by other types of fat makes faulty surfactant and potentially causes breathing difficulties.

5) Healthy brain. Your brain is mainly made of fat and cholesterol. The lion’s share of the fatty acids in the brain are actually saturated. A diet that skimps on healthy saturated fats robs your brain of the raw materials it needs to function optimally.

6) Proper nerve signaling. Certain saturated fats, particularly those found in butter, lard, coconut oil, and palm oil, function directly as signaling messengers that influence metabolism, including such critical jobs as the appropriate release of insulin.

7) Strong immune system. Saturated fats found in butter and coconut oil (myristic acid and lauric acid) play key roles in immune health. Loss of sufficient saturated fatty acids in white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi.

One More Reason to Eat Saturated Fat
Their is some research out there saying that you need saturated fat to help you absorb fish oils and cod liver oil. Researchers found that the saturated fat and the x-factor in butter helped you absorb the vitamins and essential fatty acids in cod liver oil. Makers of cod liver oil have recognized this and now make a combination cod liver oil and high butter oil supplement which you can find here.

Sources of Saturated Fat
A few years ago I was scared of saturated fat and we probably were not getting enough of it in our diet. Today is another story. We eat lots of the following:
grass-fed butter (see sources)
coconut oil & coconut milk
raw milk & cream
grass-fed meats (see sources for sales + free shipping)
pastured animal fats (see sources for sales + free shipping)

How about you… do you need another reason to eat more saturated fats? Are you still getting over the myth that saturated fat is bad for you?

Coach Justin
PerformanceQuestFitness@gmail.com

Fine Tuning The Triple-Extension

THURSDAY, JUNE 9TH, 2011

4:00pm

Today, after 3 sets of max reps chin-ups, we played with a grueling team workout that consisted of power cleans and prowler pushes. Any workout with the prowler seems to get the best of people.

Cameron has been working hard honing in his olympic lifting technique.

Here Cameron is achieving great triple-extension in his power clean while Brock blasts through a prowler push

Brock finishing his last set of power cleans

Lucy standing tall to complete a power clean

Here we see Jazzy almost hitting a great triple-extension position in her clean but missing it by a fraction of a second (which can make all the difference). In the lift pictured below Jazmin has pulled with her arms (see the bent elbows) a little too early which caused the bar to hit just a little too high up on her thigh. With her arms bent to the degree that they are in this picture the bar should not be still touching her body, OR...in this case it would be more correct to say that if the bar is still touching her body at this point her elbows should not be bent - and if her elbows were not bent at this point in her triple-extension, the bar would be in a position lower on the thigh than it is here. Now the reason that I feel so comfortable calling Jazmin out on this lift is because she is one of Performance Quest's strongest athletes and has an unsurpassed drive to perfect anything that she sets her mind to...and power cleans is her favorite lift. I know this will be a quick fix for her and that she will see this for what it is...a training tool. With that said, this is still a cool picture! Thanks Jazzy.

The girls grinding through thier prowler pushes

Coach Justin
PerformanceQuestFitness@gmail.com

WEDNESDAY, JUNE 8TH, 2011

7:00pm

After a 5RM Deadlift...

Jazzy hits 217 lbs

Lucy repped out 165 lbs

And Ryan mobbed 375 lbs

we had an ejoyable workout that involved single-arm dumbbell snatches and sit-ups Coach Justin
PerformanceQuestFitness@gmail.com