Son, you are going to need dental work.

Nov.6th.




Look Ma,No hands!














"The people who say they don’t have time to take care of themselves will soon discover they’re spending all their time being sick."
-Patricia Alexander

WO du jour:

3 mile walk/ run. 50-50. Let felt good and contiue to increase the distance running and still maintain speed.


second session: good joint mobility warmup.
10 reps of the following:


one leg pistol squats

24kg snatchs

ab roller

pronated pullups

full dips


Nov. 5th.
WO du jour:

warmup well with bands and joint mobility

8set of three reps of the following with a 30 sec or less rest.

barbell box squat on 12" box.

Deadhang Kb press. 2-28kg

regagade row with 40 kg kettlebells.

weighted pullups

prone tricept extention with 16kg kb.

10 min pushpress with one 16kg kettlebell. over a 100 reps.


nov4th.




This is a picture of the world's tallest tower,a real feat of engineering.

"Being a runner means you are now "free" to win and lose and live life to its fullest."

Bill Rodgers

WO du jour:

3 mile walk-run first thing in the morning.

30 set work sets/30 sec rest. 16kg kettlebell

31 sets of snatches.