Tuesday 1/31

With a continuously running clock do -
1 - Pull Up the first minute,
2 - Pull Ups the second minute,
3 - Pull Ups the third minute...
continuing as long as you are able.

post minutes completed in comments.

Courtney gave 65# a valiant effort.

Happy Birthday today to Jesi Schuman!


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

Monday 1/30

Hang Power Clean
3 X 3
Push Press + Jerk
3 x 1 x 3
Front Squats
3 X 3

post loads lifted in comments.


Tony loves to lift.

Happy Birthday today to a very special person to me and a part of our community from a distance, Becky Gaynor!

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

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.