Thrusters +Sprinting = ? Fininsh this equation in the comments section Today's Workout 5 Rapid Fire Thrusters (95/65lbs) 50m Sprint 6 Rounds Take approx 2.5 min rest between rounds. Add rounds together. Leave the score in seconds. Coaches, warm your athletes up thoroughly with some hip mobility and some sprinting specific drills. Kelly is running a Nutrition Seminar after class today, you guys should check it out. Food is fuel. A simple tweak in your eating habits can take you from running on a coal burning furnace to having a nuclear reactor under the hood. In keeping with this nutrition theme, check out the new Nutrition section of our website if you haven't already. You'll find a bunch of helpful links on all things diet. Here is quick excerpt from Loren Cordain's most recent Paleo Diet Newslettler (you'll find sign up info through one of links in the nutri section). I'm sure Kel will touch on some of this, but here a primer: Evidence suggests that the omega-3 long-chain fatty acids EPA and DHA influence body composition. It seems that adding fatty fish or fish oil to your weight loss program may not only lead to more fat reduction and less muscle loss, but may also reduce your cardiovascular risk factors. This is particularly true if you're following a high protein, low glycemic load, high soluble fibre, low lectin, high micronutrient, low sodium/potassium ratio, net base yielding, high monounsaturated fat, low omega-6/omega-3 ratio, and moderate saturated fat Paleolithic-type diet.