Sunday 11/1/5/15.... Chipper Day

#1. Strength -EMOM 10
     Deadlift x5

#2. Pick a chipper

   A. 100 squats                                                

         90 dubs                                                           

        80 wall balls

        70 sit ups

        60 jumping pull ups

        50 KB swings

        40 slam ball

        30 shoulder press

        20 deadlift

        10 burpees                                                                        

                                                                               

  B.      
50 GTOH w/plate
50 V sit ups
50 KB swings
50 DUBs
50 ball slams
50 wall balls
500 meter row
50 bench press
50 DB snatch
50 DUBS

from Dr Axe

Potassium Health Benefits

CrampsOne of the main benefits of consuming high potassium foods is decreased muscle cramping and improved muscle strength.  Muscle cramps are a common side effects of low potassium levels.  This can happen if an athlete becomes dehydrated and isn’t consuming enough potassium rich foods before and after exercise.

Reduced Risk of Stroke
Several observational studies have found that those with high potassium levels experience a lower risk of stroke. The health benefits of potassium are likely through reduction of blood pressure combined with a diet high in fruits and vegetables.

Alleviation of High Blood Pressure (Hypertension)Studies show that a diet high in potassium, especially potassium from fruits and vegetables, lowers blood pressure. This is especially true if the increase in potassium foods is not accompanied by an increase in high sodium foods.

Reduced Cellulite AppearanceOne of the main causative factors of cellulite buildup is fluid retention.  Most people consume far too much sodium and not near enough potassium.  Sodium brings nutrients into your cells where potassium helps flush excess waste out of your cells.  For this reason, if you reduce sodium intake and start consuming potassium rich foods you can reduce the appearance of cellulite.

Osteoporosis Protection
Several studies have found a relation between increased bone density and increased intake of dietary potassium. These studies were true even for post- menopausal women and older men.