Caffeine or no caffeine? Our ability to tolerate caffeine is genetic (most of you have heard this example from me when I’m talking about the individuality of nutrition).Some of us are “fast metabolizers”, meaning we process caffeine effectively and it doesn’t cause us health problems. Others are “slow metabolizers”, which means that in excess, caffeine can increase our risk of disease.In general, most folks are fine with 100–400 mg of caffeine a day, which is about 1 to 3 small cups of coffee or about 2 to 4 cups of regular black tea. Fun fact! Sometimes Monday mornings after the night shift at the restaurant I whip myself up a “morning brain blaster”(patent pending) is coffee and black tea in a French press. Thankfully I don’t seem to have any issues with caffeine.

If you find yourself jittery and sugar-jonesing an hour or two after a coffee, consider drinking less coffee, or cutting it with decaf.

The perfect cup of coffee

This is of course my opinon on the matter but since your listening/ reading I will continue on…

If you’re used to drinking a coffee-type drink that’s more like liquid chocolate cake, drinking black coffee can be kind of a hairy experience at first. The flavor of black coffee can be intense. The viscosity is different. There’s a hint of acidity, almost a sourness in some blends. But (I think) black coffee can also have a richer, more nuanced taste. This is especially true if you get an Americano, which uses espresso as a base and steam-brews it rather than drip-brewing.


Snatch Balance + Overhead Squat

Find medium heavy weight for complex. Focus on good reps

Conditioning: 3 Rounds, each for time of:

300m Row

12 Thrusters

-Rest 2 Minutes-

Hit the rows hard! The weight for the thrusters should be light enough to go unbroken all three rounds.