Monday-

Warm Up #1 of the month (we'll have two this month)

50 double unders

3 rounds

Hand Stand Practice for a minute (on the wall, free standing, on rings, whatever..)

Hollow Body Position max hold

Single Leg Squats x 5/leg

Strength

Front Squats- 5 @ 80%, 3 @ 90%, amrap @ 100%

+

50 burpee pull ups for time

rest 5 min

Run 1200m

Thursday

No Strength

Handstand Helen

3 Rounds

Run 400m

21 KB Swings

12 HSPU

Friday

Dead Lift- 3, 3, amrap @ 75%, 85%, 95%

+

10 Rounds

15 Walking Lunges

10 Knees To Elbow

Ok guys some of you have asked about PROTEIN, some of you haven't but still need to know b/c you should ALL be taking it POST-WOD. I usually say any kind of protein is good but I've tried something that I really believe works. PROGENEX Recovery. Click the link to the right and type in the code "2717M" to get 10% off your order. This protein is broken down to a much finer state than other protein so it gets into your muscles much quicker (like within 15 min). I would say that I have been training long enough to know when something feels different and this really has made a difference in my recovery.

For instance, a couple days ago I did a heavy squat workout in the A.M. and in the P.M. I did this wod:

6 sets; rest 6 min b/w sets

30 sec amrap CL & J, 135

30 sec amrap Double Unders

30 sec amrap KB Swings, 70#

30 sec amrap Burpees

This 6 min rest really allowed the lactic acid to build up in my legs and by the end of it I was absolutely smoke and my quads were fried! I was like well this is a perfect time to really put this progenex to the test. Thankfully, I had already mixed the drink before that so all I had to do was drink it. I had the drink and stretch a little bit, stood up after about 15 min or so and literally my legs felt recovered. AND I was not sore at all the next day and when I had to hit my conditioning wod of 10 min row, rest 10 min, 10 min row the next morning my legs felt fresh.

So I recommend you to try it. I like the chocolate, I've tested the vanilla and did not like it at all but if you think you'd like it better than go for it. Please let me know what you think if you get it and try it.

Tuesday

10 x 5-10-5 cone drill (agility drill)

+

4 min amrap; rest 2 min x 4

15 KB Swings

20 Sit Ups

Run 100m

Should we run or not?.....

Monday-

Front Squat- 3 @ 75%, 3 @ 85%, amrap @ 95%

+

3 rounds

10 Pull Ups

10 Front Squats, 155/115

10 Burpees

Rest 5 min

Run 800m for Time

Thursday

No Strength

Aerobic Capacity

8 rounds

Run 400m

50 Jump rope

Friday

Strength

Dead Lift- 5, 5, amrap @ 70, 80, 90%

+

Strength Endurance

5 rounds

30 Walking Lunges

10 Ring Push Ups

5 Strict Pull Ups

Wednesday

A1. Press- 5, 5, amrap- 70, 80, 90%

A2. Pull Ups- 3 x 5; weighted

B1. HSPU- 3 x amrap; rest 1 min

B2. Ring Pull Ups @ 31X2; 3 x amrap; rest 1 min

B3. Double Unders- amrap 1 minute; rest 1 min

C. Knees to Elbow- 5 x 10; rest 30 seconds

Monday-

Front Squat- 5, 5, amrap @ 70, 80, 90%

+

30-20-10

Wall Ball

Pull Ups

rest 5 min

Run 1200m

Tuesday

Box Hurdles- 5 x 3 trips through

+

3 rounds

15 KB Swings

Shuttle Run

15 Clapping Push Ups

Shuttle Run

New tank tops are in!!

Thursday-

Hang Squat Snatch- 5 x 3

+

3 rounds

15 Hang Squat Clean

30 sit ups

Friday

Dead Lift- 5, 3, amrap @ 75, 85, 95%

+

10 sets

10 Dead Lift, 135/95

10 Push Ups

Wednesday

A1. Press- 5, 3, amrap @ 75%, 85%, 95%

A2. Pull Ups- amrap x 3

+

1 Min HSPU

2 min Pull Ups

3 min Double Unders

rest 2 min

repeat

Monday-

Front Squat- 5, 3, amrap @ 70, 80, 90%

+

Fran

21-15-9

Thrusters, 95/65#

Pull Ups

rest 5 min

Run 800m for time

Tuesday

3 sets; rest 2 min

10 KB Swings

Run 400m

+

3 sets; rest 2 min

10 burpees

90 sec High Knee Jump Rope

+

3 sets; no rest

15 Push Ups

15 Box Jumps

15 Sit Ups

She said YES!!!

About a year ago I met Reagan Tisdale at a college retreat called the "Journey". On December 10th we went on our first date. Those of you who know me and my personality well pretty much knew after that night I knew who I was going to marry.

That night we went to Canton to look at the Christmas lights. While we were down there walking around the square a man on a bike rode up to us and told us his story and asked for help. I gave him the cash I had on me and told him we would pray for him. He rode off and we prayed out loud for him and his family.

We knew that God was extremely present in our relationship at this time, this moment has been very significant in our lives for numerous reasons. Not to mention after he rode off and I looked in her eyes I KNEW she was the one for me.

Skipping forward to October 8, we were going to eat with my parents in Canton. We park and walk around to the spot on the square where we met our bike friend, we stopped and I prayed for him, his family, and then for us and our future. (the plan was to talk to her after the prayer and then propose) I said amen and immediately got down on a knee and asked if I could lead her for the rest of her life and if she would marry me.... and she said YEESSSS!!!

My parents and her parents got out of a friends car where they had been watching and came and surprised her. After lots of hugs, kisses, and pictures (and slurred sentences, Reagan was having a little trouble putting words together) we headed home for many new surprises of brothers, sisters, best friends, and clients.

We want to thank you all for your support already and thank God for you also. Please pray for us and for God to continue His work in us. We do not want this to be about us. God is in charge, God deserves all the Glory. We want all of our actions and words to be giving Him glory. Pray for wisdom, patience, peace, knowledge, and guidance in our hearts and minds.

Dead Lift- 3, 3, amrap @ 70, 80, 90%

4 rounds

Run 400m

10 single arm KB Swings/arm

or

5 sets; rest 2 min

20 push ups

15 pull ups

20 sit ups

20 squats

20 back extensions/supermans

Did y'all see the competition? Who were you most impressed with? (Don't say me)

Go back and watch the archives at www.live.crossfit.com

A1. Press- 3, 3, amrap @ 70, 80, 90%

A2. Pull Ups- 5, 5, 5 weighted, strict

+

Row 500m

21 HSPU

21 Knees To Elbow

15 HSPU

15 Knees to Elbow

9 HSPU

9 Knees to Elbow

Monday-

Strength- Front Squat- 3, 3, amrap @ 70, 80, 90%

5 sets; rest 90 sec

15 burpees

Run 400m

Tuesday

Strength- Box Hurdles 5 x 3 trips through

5 rounds

10 Ring Dips

15 KB Swings

20 Box Jumps, 20"