Breakfast is the shiiiiizzzzzzz

Sunday, August 19, 2012 Mobility:Skip rope 200 metersShoulder prep Strength/skill:3 rounds:Max effort strict pull-upsMax effort Handstand push-ups, kipping ok15 Weighted GHD Hip extensions5 Barbell shoulder press, heaviest possible *Rest 45

A cup of primal Joe

Sunday, August 12, 2012 Mobility/Warm-up: Row 500 Tricep mash, 1 minute each Hip mobility of choice, 2 minutes Strength: Take 20 minutes to establish a 1 RM Clean and Jerk

Beets: You can use the whole thing!

Ingredients 1 bunch beets with greens 1/4 cup olive oil, divided 2 cloves garlic, minced 2 tablespoons chopped onion (optional) salt and pepper to taste 1 tablespoon red wine vinegar (optional) Directions Preheat the

Braised Escarole with Garlic and Lemon

Escarole shows up regularly in the weekly produce delivery. Here is an easy braising recipe that can me made ahead of time and eaten cold in a pinch.  Ingredients 1

Bone Marrow Madness!

Sunday, July 29, 2012 “See the sunlight, we ain’t stoppin’Keep on dancing till the world endsIf you feel it, let it happenKeep on dancing till the world ends”-Britney Spears DANCE WOD

It’s a racket!

Sunday, July, 22, 2012 Mobility:Hip mobility on box, 1 minute10 Wall squats10 Wall extensions Warm-up: 3 rounds of 10-15 reps of the following:Overhead squat (PVC or light bar)Pull-upsPush-ups or dipsGhd

Summer Salad!

Tuesday, July 17, 2012 Mobility/Warm-up:Jog 400 metersAnkle mob w/ band, 1 minute eachSamson stretch, 30 seconds10 Wall sqauts Strength:3-3-3-3-3 Back squat at 90% of 3 Rep Max, DO THE MATH!(for

What is in your larder?

Sunday, July 8, 2012 Mobility/Warm-up:Jog 400 meters15-20 Ghd Sit-ups15-20 Hip extensionsRack mobility of choiceHip mobility of choice Strength:1a) 5×3 Push press, rest 60 seconds1b) 5×3 Pause Front squat, rest 60

American Salad

Sunday, July 1, 2012 Mobility/Warm-up:Row 50015 Ghd Sit ups15 Hip extensionsHip Mobility on box, 1 minute eachKeg drill, 2 minutes Strength:10×2 Deadlift with bandsLoad bar with no more than 50%


Sunday, June 17, 2012 Mobility: DROM Bar portion of Shoulder prep Warm-up: 10-15 reps of each movement Workout: “Fifty Filthy” For time: 50 Double unders 50 Burpees 50 Wall ball