Sunday 1/29

Rest Day ~

Sunday Sunrise ~

Exodus 15:2



What Is Cortisol?
Some good information.


This Weeks Focus / Quote ~
Be strong in body,
clean in mind,
lofty in ideals.

Saturday 1/28

Tabata
"Fight Gone Bad”
Wall Ball Shot – 20/14
Deadlift High Pull – 75/45
Box Jump – 18
Push Press – 75/45
Row - (Calories)
20 seconds of work 10 seconds of rest
8 rounds per movement
Score is total of lowest round of each movement.

post score in comments.

Pukie the Clown could make a visit today...

just saying.


This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Friday 1/27

“Fran”
Thrusters – 95/65
Pull Ups
21 – 15 – 9
For time:

post time in comments.

This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Thursday 1/26

Rest Day ~

One week left on the paleo challenge - you can make it now!
Breakfast Hash

• 1 acorn squash
• 4 small apples
• 1/4 lb bacon, diced
• 1 lb chicken sausage
• 1 bunch green onions, chopped
The night before, halve and seed the squash. Core and chop the apples. Place the squash cut side down into a baking dish. Add 1/4 inch of water and the diced apples. Bake at 350 degrees for 45 minutes. Allow to cool and save for the morning.
In the morning, dice the bacon and add to a large skillet on medium. Chop the sausage into bite-sized pieces. Once the bacon has browned, add the sausage and green onions. Sauté for around 5 minutes, stirring often. Cut the squash into bite-sized pieces. Add the squash and apples to the skillet. Mix and cook until warm.


This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Wednesday 1/25

Deadlifts
10-8-6-4-2
Single Pulls
then: Max efforts of
Paralette Push Ups
1 Minute rest
Wall Ball Shots

post loads lifted and efforts made in comments.

Deadlift...

the Health Lift.

Happy Birthday today to Lloyd Pierson!

This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Tuesday 1/24

“Annie”
Double Unders
Sit Ups
50 – 40 – 30 – 20 – 10
For time:

post time in comments.

And fast sit ups too.

Happy Birthday today to Chris Wambeke!

This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.

Monday 1/23

Thrusters
3 – 3 – 3 – 3 – 3

post loads lifted in comments.

April is upside down.

Happy Birthday today to Camas Anderson and David Smirnow!



This Weeks Focus / Quote ~
Do what you can,
with what you have,
where you are,
now.