Sunday, October 12, 2014


Calf stretch
Samson stretch
Scapula Push ups
Lat Activations


2 rounds:
5 Pull ups
10 Push ups
15 Squats
Run 200 meters
2 rounds of:
5 Wall ball
10 Sit ups
15 Mountain Climbers

Cool down:

Couch stretch
Pigeon stretch
Calf stretch
Foam roll legs

Fitness Conditioning

Run 1 mile
20 Wall Balls
20 GHD Situps
20 Strict Press
20 V-twists with medball (l/r equals 1 rep)
200 Double Unders
20 V-twists with medball
20 Strict Press
20 GHD Situps
20 Wall Balls
Run 1 mile
-35 minute cap-

Notes: Prescribed is 20 wall balls to the 10′ line, touching the ground with both hands on the GHD and 75/55 for the press. Scale to allow for continual movement. If you cannot perform double unders yet, perform 500 singles or 7 minutes of practice.

Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.


It’s fall somewhere in the world which means it’s pumpkin time.  Pumpkin pie is one of my favs and while it’s a little early for that indulgence, I have been buying pumpkin like crazy (it always runs out when you need it).  This versatile squash can be added to just about anything, but it’s that pumpkin pie taste that really sings and kicks off the holiday season.  Now that I have almost too much pumpkin, I’m feeding some of it to the pups (great for digestion, healthy coats, and immune systems) and looking for creative ways to incorporate this seasonal gem so here’s what I started with:

Pumpkin Pie in a Cup


  • Half can of pumpkin or 1/2 cup of puree pumpkin
  • About 6 oz of unsweetened coconut milk
  • 1 frozen banana
  • 1 teaspoon of cinnamon
  • pinch of nutmeg
  • 1/2 teaspoon of vanilla
  • 6-7 ice cubes
  • 6-12 drops of stevia, or honey, or maple syrup (I used none)


  • Throw everything in a blender and blend till smooth!



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