Saturday, May 28, 2016


Hi all

I once was told that I could plan out a training program for not just one week or two; not just one month or two....but plan it for an ENTIRE year. My first thought turned to food and how I don't plan out an entire year's worth of meals. That would just be ridiculous for many reasons.

So many things happen in our life that can alter our training and eating patterns.

Some days  I feel like meat and vegies; other days I feel like a nuts, seeds and herbs. Some days I feel like building strength, other days I like to hit cardio; and other, other days I like to do both.

With our busy lives our plans can regularly go out the window. It's important then to stick to a few basic guidelines/steps/thoughts that are simple to follow and can get us through the challenging times in our lives. For e.g. a long walk is a basic yet excellent forward step when it comes to maintaining health and fitness. During difficult periods in our life, a nice long walk will move our body, and help clear our mind.

What simple things do you do to maintain your health and fitness during the challenging phases in your life?

Today's WOD "Bull"

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

For time:

2 rounds
200 dubs
50 OHS (61/40kgs)
50 Pull-ups
1.6km run

Scaled Options

2 rounds
600 Single Skips
50 Squats (lighter load for OHS; or do back or front squats)
50 Ring Rows
1.6km run

Friday, May 27, 2016

Fank you it's Friday

Hi all

Today's wod "air force"
For time

21 reps
Sumo deadlift high pulls
Front squat

Emom 4 burpees

Thursday, May 26, 2016

Clean it

Hi all

Today's wod

1) Work up to a heavy power clean


a) Max effort for cals on rower - 2 minutes

b) 10 sets of 30 unbroken dubs