Thursday July 24, 2014

Back Squats
8 rounds x 1 rep x >80% 1 RM

6 rounds of:
15 Back Extensions
3 muscle-ups or 6 Pull ups and 6 Dips

People who fight fire with fire end up with only the ashes of their own integrity. ~Michael Josephson


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Wednesday July 23, 2014

Shoulder Press
9 reps x 3 rounds @ light weight

4 rounds for time of:
Run 400 meters
5 burpee muscle-ups (or 10 burpee pull-ups)
RX’d is with a 20lb vest!

If we cannot live so as to be happy, let us at least live so as to deserve it. ~Immanuel Hermass von Fichte



For the salsa1400510998785
2 Roma tomatoes, diced and seeded
1 medium cucumber, diced
3 green onions, chopped
3 tbsp cilantro, chopped
2 tbsp extra virgin olive oil
Juice of 1/2 lime
Salt, to taste

For the beef
1 1/2 lbs. ground beef
1 medium onion, diced
1 tbsp extra virgin olive oil
1 14.5-oz. can diced tomatoes
3 cloves garlic, finely diced
2 tsp sweet paprika
2 tsp cumin
1 tsp ground coriander
1/2 tsp salt

For the potatoes
2 large sweet potatoes, peeled and cubed
2 tbsp extra virgin olive oil
1 tsp sweet paprika
1/2 tsp cumin powder
Pinch of ground coriander
Salt and pepper
1 avocado, diced
1 lime, for serving

Mix together the ingredients for the salsa in a small bowl. Adjust salt to taste. Place in the refrigerator until ready to serve.

Preheat the oven to 375 degrees F. To make the beef mixture, heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 4-5 minutes until soft. Add the garlic and cook for an additional minute. Add the ground beef to the pan and cook until browned, stirring regularly. Once browned, stir in the paprika, cumin, ground coriander, and salt. Add the diced tomatoes with the juices and bring to a boil. Reduce the heat to simmer and cook, uncovered, for 25-30 minutes, stirring occasionally.

As the beef is simmering, toss the sweet potatoes with olive oil and spices in a bowl. Place onto a rimmed baking sheet and roast for 20 minutes until soft, turning once.

To assemble, place the sweet potatoes in the bottom of the bowl. Top with the ground beef, salsa, and then the avocado. Serve with lime wedges.

Servings: 4
Difficulty: Medium
By Rebecca Bohl (

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Tuesday July 22, 2014

Filthy Fifty
50 Box Jumps 24/20
50 Jumping pull-ups
50 KB swing 35/26
50 Walking lunges
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall Balls 20/14
50 Burpees
50 Double unders

Goodness is the only investment that never fails. ~Henry David Thoreau


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Monday July 21, 2014

Oly lift skill work x @15 minutes. (pick a skill to work on)


Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

The only correct actions are those that demand no explanation and no apology. ~Red Auerbach

From single-unders to double-unders with Matt Lodin – [video]



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Sunday July 20, 2014


I have fancied myself a rebel, but at every critical moment of my life, I have been exactly the child my parents raised. ~Robert Brault


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Saturday July 19, 2014


Join us at 8am and bring a friend!

(Who know what will happen)

Be always sure you’re right, then go ahead. ~Davy Crockett

photo 2

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Friday July 18, 2014

5 rounds for time of:
11 Back Squats (Rx’d – 185/130#)
7 Strict Burpee Pull-Ups
400-meter run

Followed immediately by:

200m cool down walk followed by 8-10 minutes of wall squat – 3 position work.

Not being able to govern events, I govern myself. ~Michel de Montaigne

Upright torso in the dip-drive with Bethanie Giardina – [video]

photo 4

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