Friday December 19, 2014

15 minutes to find a 1RM Deadlift

300 m Row
30 Box Jumps
3 Rope Climbs
200 m Row
20 Box Jumps
2 Rope Climbs
100 m Row
10 Box Jumps
1 Rope Climb


If you don’t like something, change it.  If you can’t change it, change your attitude.  Don’t complain.

- Maya Angelou

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Thursday December 18, 2014

Bench Press
7 x 3   – with a spotter!


50 Wall Balls 20#/14#
30 Power Cleans 155#/115#
15 Muscle ups or 30 Pull ups and 30 Dips


Nobody cares how much you know, until they know how much you care.  

Theodore Roosevelt


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Wednesday December 17, 2014

AMRAP 18 minutes

1 Tire Flip
5 Ring Dips
9 Knees to Elbows
13 KB Swings 35#/25#
17 Overhead Walking Lunges W/Plate 35#/25#

Do you know what my favorite part of the game is?  The opportunity to play.

- Mike Singletary




1lb chorizo (or other ground meat)
10 organic eggs
1/2 green pepper, chopped
1-2 cups onion, chopped
sea salt, coarse ground black pepper, dried oregano, to taste
fresh dill, minced

Preheat the oven to 350°F
Brown chorizo in a skillet over medium heat, approximately 8-10 minutes.
Whisk eggs in a medium-large mixing bowl.
Add green pepper, onion, salt, pepper and oregano to eggs.
Add chorizo and mix to combine.
Pour egg mixture into a 2.2 quart oblong baking dish. Cover egg mixture with a layer of fresh dill.
Bake for 30 minutes or until the center has set. (Check using a toothpick.)
Enjoy! :)


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Tuesday December 16, 2014

AMRAP 15 Minutes:
10 Push Press 135/95#
10 Walking lunges
10 Burpees



“Many men go fishing all of their lives without knowing that it is not fish they are after.”

Henry David Thoreau


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Monday December 15, 2104

5 rounds
5 Overhead Squats 135#/95#
10 Toes to Bar
15 Dumbbell Hang Squat Cleans 40#/25#
20 Double-Unders



Check out this quick test to help isolate overhead squat mobility issues…


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Sunday December 14, 2014


Christmas, my child, is love in action. Every time we love, every time we give, it’s Christmas.


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Saturday December 13, 2014


8am Adams Park…

Instead of being a time of unusual behavior, Christmas is perhaps the only time in the year when people can obey their natural impulses and express their true sentiments without feeling self-conscious and, perhaps, foolish. Christmas, in short, is about the only chance a man has to be himself. ~Francis C. Farley


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