love being - might be a bit much

http://vimeo.com/16812713

Kiesha in Zurich from kedarvideo on Vimeo.

21-15-9
Deadlift 225/185
Ring Dips

yep

Oh yeah Matt! Drive it up!

Nice L - Sit Hold Genny!

Mom and daughter enjoying a post work out stretch! Nice job girls!

100 ring push ups
100 OVHS

power clean

1-1-1-1-1-1-1

5 rounds

2 muscle ups
10 squats

First snowshoe run of the season...

Temp: -16 Sun with some cloud
Conditions: 10 inches powder :)
Beer: Cold and gluten free of course!

The view from my front step this morning...

"It's not what you look at that matters, it's what you see..." Henry David Thoreau

40-30-20-10

Kettlbell swings
Ball slams (heavy med ball)
Box jumps

5 rounds each of the 3 sets with 5 min rest between sets

5 pull ups
10 push ups
15 squats


5 HSPU
10 kettlebell swings
15 burpies

5 Shoulder Press
10 Deadlifts
15 front squat
(use the same bar)

Coach Bergenger presents...

Clean and Jerk
5-5-5-5-5

then 3 rounds

15 burpees
15 med ball cleans

For the Degu...

3 rounds

2x carry twice body weight in plates 10m meters
stack those weights and jump on 10 times
15 wall balls
10 single arm kettlebell thrusters

" The steeper the mountain... the harder the climb...
the better the view from the finish line... "

Balance
Awesome Colleen!

Lest We Forget...

No regular classes today
Group WOD @ 11:30

Snatch/Ring Dip

15 Snatches
15 Ring Dips

10 Snatches
10 Ring Dips

15 Snatches
15 Ring Dips

10 Snatches
10 Ring Dips

5 rounds

3 Deadlifts
400m Run
20 Walking lunges

3 rounds for time:

31 kb swings
21 pullups
15 K2E

"The most wasted of all days is one without laughter" E.E Cummings

Fall Back...

(AP)--- Turning your clock back on Sunday may be good for your heart. Swedish researchers looked at 20 years of records and discovered that the number of heart attacks dipped on Monday after clocks were turned back an hour, possibly because people got an extra hour of sleep.

U pick...

Heavy Dead lifts

10k trail run - last 5k into wind :)

Hang with Jenner cowboys weaning calves... cool down with Martini

Girls just want to have fun... and get strong!

Oh yeah!

Pull up fun...

Squat, squat and squat some more...

Back squat
5-5-5
Front squat
5-5-5
Overhead Squat
5-5-5

Words of Wisdom

"Stick with basics and when you think you have mastered them its time to start all over again, begin anew-- again with the basics --this time paying closer attention"...

Coach Glassman

3-2-1-go!

A cool 430 lbs... awesome job Nolan!

Asher cheering mom on

Oh Genny... too much Halloween candy!