The perfect cup of tea

After being plucked from the Camellia sinensis plant, tea is fermented and processed.

The more processing (heating and drying) the tea leaves undergo, the darker they turn. Green tea and white tea are the least processed tea, while black and oolong teas are partially dried, crushed, and fermented.

Regardless of the processing method, black, green, white and oolong teas all contain polyphenols. In fact, tea ranks as high as or higher than many fruits and vegetables in the ORAC score, a score that measures antioxidant potential of plant-based foods.

Tea has about half the caffeine of coffee and many health benefits. For instance, tea:

  • contains antioxidant polyphenols that help protect your body from harmful free radicals and even cancer;
  • reduces your risk of heart attack and stroke by keeping your arteries smooth and clog free;
  • increases metabolic rate, speeds up fat oxidation, and improves insulin sensitivity;
  • boosts your immune system;
  • helps lower cortisol levels after a stressful event; and
  • a whole heck of a lot more!

Just as with coffee, why not treat yourself to a high-quality cup of tea?


Back squat:

3×5 Linear Progression

Add 5-10lbs from last week.



Warm up to one top set of 10 reps. Add 5-10lbs from last week.



9 Minutes, As Many Reps As Possible of:

5 Pull Ups

10 Push Ups

15 Squats

Sub ring rows for pull ups if necessary. The focus with the push ups will be maintain a stable midline, scale as necessary with this in mind.