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Article: The Difference Between Yams and Sweet Potatoes Individual Warm-up: 20 pistols Strength: Squat 1) 5 x 75% 2) 3 x 85% 2) 1+ 95 WOD: Three rounds of 15-Dead-lifts, 25 Wall Balls, Tire drags (45/25#/empty tire) behind building RX: 135=/95, 20/15 L2: 95/65, 14/10, L1: 65/35, 10/6.

Member updates: Check out our BCF Members link for the PR board.

World-Class Fitness in 100 words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.

To keep from decaying, to be a winner, the athlete must accept pain--not only accept it, but look for it, live with it, learn not to fear it.

At age 75, Walter Perfahl can perform feats that few at any age will ever replicate.

For those that asked, here's part 2 of the nutrition series! Rest up today folks.