Tuesday January 27, 2015

For Time: IMG_0521

400m Run
10 Burpee Pull-ups
200m Run
10 Kettlebell Swings 72#/52#
100m Run
10 Burpee Box jumps
400m Run
1 Rope Climb or 3 Rope Pulls
400m Run
10 Burpee Box jumps
100m Run
10 Kettlebell Swings
200m Run
10 Burpee Pull-ups
400m Run




Don’t watch the clock; do what it does. Keep going.

- Sam Levenson


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Monday January 26, 2015

Five sets of:  IMG_0525
Jerk Dip Squat x 3 + Jerk
Rest 2-3 minutes between sets

*Perform three controlled dip squats then on the fourth dip, Jerk the bar overhead.


7-6-5-4-3-2-1 Muscle-ups
14-12-10-8-6-4-2 Burpee Box Jumps
7-6-5-4-3-2-1 Ring Dips
7-6-5-4-3-2-1 Pull ups
14-12-10-8-6-4-2 Burpee Box Jumps

Jerk Dip Squat Demo…

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Sunday January 25, 2015

Rest Day… see you Monday!


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Saturday January 24, 2015


8 AM at Adams Park – Come wind down the week in the heated pool.




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Friday January 23, 2015

For Time: IMG_2282

800m Run
20 Front Squats 135#/95#
800m Run
20 Deadlifts 225#/185#

800m Run


Bench Press:



We are what we repeatedly do.  Excellence, therefore, is not an act but a habit.

- Aristotle


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Thursday January 22, 2015

3 sets: IMG_2175
20 Walking Lunges with barbell
in front rack (75/55#)
Rest 2-3 minutes


AMRAP in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Heavy Deadlift hold




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Wednesday January 21, 2015

EMOM for 10 minutes: IMG_2267
2 Overhead Squats (50-60% 1RM)
Pause for 3 seconds at bottom of each rep


3 Rounds of:

For 5 minutes:
60 Double-unders
15 Pull-ups
Max Rep Wallballs in remaining time

Rest 2 minutes between rounds



Yield: Makes 8-10 – small pancakes
Serving Size: Serves 1-2 people

2 tbsp extra virgin coconut oil
1 tbsp raw honey
3 large eggs
1/4 cup coconut milk
1/2 tsp vanilla extract
1/4 cup coconut flour, sifted
1/4 tsp cream of tartar
1/8 tsp baking soda
1/8 tsp sea salt

Cream together the coconut oil and honey. Add the eggs one at a time.
Add coconut milk and vanilla. Mix until smooth.
Add coconut flour. Mix until smooth.
Lastly add cream of tartar, baking soda and salt.
Do not overmix. Overmixing will result in the baking agents (cream of tartar & baking soda) not working.
Use a laddle and pour small amount of batter into a crepe pan with ghee/butter etc on medium heat.
Flip once the bottom is light brown. The pancakes will not bubble as much as “regular” pancakes.
Serve immediately with a drizzle of maple syrup.


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