Anyone practiced their overhead squat or knees to elbows since Monday? Primary goal of both movements: learning how to show off your armpits. Hope you have some good deodorant. Actually, the overhead squat is by the number one core stabilization activity you can do. Want a stronger core? Master the overhead squat – use anything: broomstick, Swiffer Sweeper, stray branch, snow shovel, ski – you got it, overhead squat it!

Workout for this week is the finisher we missed out on after our awesome discussion about going out to eat Paleo, something I think we can all agree is pretty tough. Doable but tough. If you want some tips, ask! Essentially, you either don’t worry about it, enjoy the time out with friends and family & the food! Or you embrace being what I call the food weirdo & ask the servers to make sure your food is steamed/cooked in olive oil/dressing on the side/no mayo/no cheese/fill-in-the-paleoism here. If you have more questions, ask us & don’t be afraid to ask when you’re out what’s in sauces or dressings or what fat your meat is being cooked in. If you’re nice, people are usually pretty accommodating.

Here it is. Post times to comments below.

For time:

800 m row or .50 mile run THEN 50 KB swings (you should use a load that would be heavy for 10-15 swings in a row – if you can do these unbroken, its too easy!)

See you guys Monday!

1 round for time

20 pull ups

30 push ups

40 lunge steps

50 KB swings

60 Hollow Rocks

accumulate 70″ of plank

Remember:  no grains!  empty calories that can rob you of nutrients and cause systemic inflamation…..

If you want to get a stronger core, do squats, not sit ups!!

Before Next week do this:

For time:

9-11-13-15-17-15-13-11-9 Reps of

Kettle Bell Swing and Push Ups

Factoid of the Day: 2-4 g/d of fish oil for anti-inflammatory benefits (omega-3s)

***Avoid seed oils (sunflower, safflower, rapeseed, canola), farm-raised meats, processed meats & foods to keep omega-6s low***

Complete the following before our next meeting. Post times to comments!

For Time:

.50 mile run

50 squats

50 hollow body rocks

50 pushups

50 butterfly situps

.50 mile run

GET AFTER IT!

Use that as a reminder when you’re doing this workout. Unbroken at the hip, people!

Here it is – find some time to do this before our next session & feel free to post your time in the comments below!

For time:

100 squats

80 situps

60 pushups

Break these up however you like to get this done as fast as possible.

1 mile run

on the minute every minute work

dumbbell Chest Press #50

12-14-16-18-…..Reps

work until failure

.75 mile run

on the minute every minute work

Dumbbell Hammer Curl #25

12-14-16-18-…..Reps

work until failure

Run .50 mile

on the minute every minute work

dumbbell Military Press #35

12-14-16-18-…..Reps

work until failure

run .25 mile

on the minute every minute work

dumbbell Narrow Press #35

12-14-16-18-…..Reps

work until failure

6 min increase speed each minute

pigeon 1′/s

Hip circles 10

arm circles 10

WOD

Cardio 1 mile

rest 2 minutes

4 x .25 miles (each split must be faster than the 1 mile .25 pace) rest 1 minute after each

rest 2 minutes

2x .50 mile (each split has to faster than the mile .50 pace) rest 90 ” after each

3 rounds of

10 push ups / 10 squats / 10 sit ups / pigeon stretch 30″/s

WOD

3 min as many burpees as possible

Rest 2 min

2 min as many burpees as possible

Rest 2 min

1 min as many burpees as possilble

Strength

4 rounds

15 Lat pull down or DB Low Row

15 DB lateral Raise

1′ sit ups

1′ low plank

Do 100 Start Stop push ups for time

1 mile for time

Do 100 sit ups for time

1 mile for time

Do 100 step ups on each leg for time

1 mile cool down

work 5 minutes

Rest 2

work 4

Rest 2

Work 3

Rest 2

Work 1

Rest 2

Core Work

1 minute of each 3 rounds

sit ups

plank

reverse crunch