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Milk is for babies. When you grow up you have to drink beer. - Arnold



Super Cheat Meal Bonus Week So far you have made it six weeks and we have seen a lot of improvements –weight, body comp and performance. You have improved your diet, recovery and training habits. Now its time to see how you do after falling off the wagon.  Lets see who can consume the biggest, most deliciously non-paleo or zone cheat meal in the history of gluttony. Here are the rules. You have 90 minutes from first to last bite to. Consume as much food as possible You get one negative point free attempt, so make it worth it. Take a picture and post it to facebook after Sunday the Coaches and Executive Cheat Meal Council will choose the winner. The winner will get 5 bonus points. The losers will enjoy themselves for 90 minutes and feel like crap for 12-24 hrs A “cheat meal” is defined as a once-a-week meal (breakfast, lunch or dinner) wherein you can eat and drink whatever you want without regard to the paleo or zone rules. A cheat meal begins when you take the first bite/drink and ends 90 minutes later. Example one:  Mitch goes to Betty’s and has a couple of beers and an appetizer, then he wanders over to Rigby’s and has a giant bowl of pasta and a few more beers, then he heads over to Jeni’s and has a banana split, leaves there and goes to the Short North Tavern for a nightcap of several more beers.  Did Mitch have one cheat meal or four cheat meals?   Answer:  As long as it lasted no more than 90 minutes Mitch had one cheat meal because he was continually eating and drinking while he wandered through the Short North.   In other words, his eating and drinking was a single, continuous event without breaks lasting no more than 90 minutes, so it counts as one meal. If it lasted longer than 90 minutes it’s multiple cheats (negative points) Example two:  Mitch has a couple of recovery beers after the 4:30 WOD.  A few hours later, Mitch heads home and takes his family out for pizza and then takes them to Dairy Queen for ice cream (soft serve rules and is the maker of men).  Did Mitch have one cheat meal or two cheat meals?  Answer:  Mitch had two cheat meals because the recovery beers were not connected to the pizza and ice cream and it likely lasted longer than 90 minutes.  In other words, he took a break between the beers and the pizza/ice cream and was not continuously eating/drinking. You DO NOT have to eat out (That’s next week) you can cook it yourself, order take out or go to a restaurant. My advice – Go ugly early, this weeks sectional wod will be a bit harder and you want to be fueled optimally. Sectionals Update WOD 12.1 Was a success we had 38 athletes compete for Fit Club and 61 Total Athletes competing along with a lot of athletic supporters (this is how I taunt you into competing next time). We even had our kids class do the WOD with scores ranging from 102 to “This many”-That’s a lot of burpees. WOD12.2 Is announced Wednesday night at 8PM. We will follow the same format as we did this week with the Saturday Event location being the Arnold Fitness Expo. Register by sending and email to Arnold@roguefitness.com. Again, you need to register ahead of time so do it now. We will do the WOD Thursday at the Gym. This will be different than the Burpee Apocalypse, in that it is likely going to be a little bit more technical. So only Coaches will be judging your WOD.  If you do the WOD and don’t have an approved judge score it I WILL NOT VALIDATE IT. We will be available during WOD times on Thursday and depending on how things work out MAYBE Friday. Please not just drop in and ask a judge to score you outside of these times we are happy to help you get the best score and will work with you.  All other times are by appointment only.  If you are able, you should go to the Arnold, check it out and do the WOD it’s a good time. Arnold Week- Every year we have celebrated the Austrian Oak with Anold inspired WODs and challenges. Look for some good stuff for Durability and for those not competing Friday will be a nice nugget of pain. This area of pain divides a champion from someone who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It’s not going to kill me. I wake up five minutes later and I’m OK. A lot of other athletes are afraid of this. So they don’t pass out. They don’t go on.” - Arnold