We all know bad things are bound to happen on Friday the 13th. So in order not to disappoint you here is a fun little workout we keep for days like these.

“Bad Medicine”

Med Ball (20/14#)
3 rounds for time
400 Meter run with medball
25 wallballs (10/9′)
25 medball cleans
25 OHS with medball

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up. This includes dropped Wall Balls. Med Ball Cleans will be touch and go from the ground.

The ball cannot be rested on another object. During rest, the medicine ball must be held on the “person”. Carrying the ball by the laces or tabs will also result in a 5 burpee penalty.

…and don’t forget, the Bon Jovi song “Bad Medicine” will be playing on a loop until you finish. Compare to 13 Jun 2014 , 13 Sep 2013 and  13 Jan 2012


Chemically Defining Sugars: Is All Sugar Simply “Sugar”?

We’ve all seen the commercials for this product letting us know that sugar is sugar. But what is the difference really? There has to be something in the chemical structure if nothing else. Also, if the structure is chemically different, then our bodies must almost certainly metabolize it differently.