Let the games begin...

17 min
40 burpees
30 snatches 75/45lbs
30 burpees
30 snatches 135/75lbs
20 burpees
30 snatches 165/100lbs
10 burpees
max rep snatch 210/120lbs

15 min AMRAP

10 wallball shots
10 medball cleans
10 ball slams
10 WL with med ball

Markus and Mandy looking sharp in their new tees!

Same but different :)

3-6-9-12-15

Pullups
Thrusters

Does this WOD look familiar? One more sleep til the Open begins...

21-15-9
deadlifts
K2E

Richelle working the deadlift

The soul always knows how to heal itself. The challenge is to silence the mind. 

Caroline Myss

___________________

The Extraordinary Science of Addictive Junk Food

Fun Friday...

For Time:
20 Front Squats
30 Box Jumps
40 KB Swings
50 Wallballs

These two are happy the weekend is here!!

Oh love those wallballs:)

Sugar is Toxic!

"Sugar is indeed toxic. It may not be the only problem with the Standard American Diet, but it’s fast becoming clear that it’s the major one." Read more of this very interesting article:
Its the Sugar, Folks!

Go girls go!! - keep strong on that sugar detox!! The proof is in the pudding - oh maybe not a good choice of words for those of us battling those cravings :)

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the
first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.
There is no rest between exercises.

Yep, this crew is definitely something else :) Well done!

5 rounds

8 OVHS
8 Floor Wipers
20 weighted Walking lunges ( dumbell or kettlebell each hand)

floor wipes, floor wiper, and more floor wipers :)

5 rounds

10 Squat cleans
10 T2B

The power snatch, power clean, full snatch and full clean begin and end with the feet. The start is critical; if the start is weak, the middle and finish will be adversely affected. Bill Starr recommends athletes finish the pull high on the toes before moving under the bar with maximum speed and aggression.  Read more: Feet First by Bill Starr

Here she is...

Baby Ella and big sister Avery!

Congratulations Schlamp Family!!

Another one joins the MU Club!

20 min AMRAP

10 Push Press
10 KB Swings
10 Bar facing burpees

She's here!!!

Baby Ella Valyn Schlamp arrived safely this morning at 5:15... 8lbs 21 inches!! Momma Jackie and babe are doing great!

Cinnamon, let me in...

Did you know... 

Cinnamon: Controls Glucose Levels. Cinnamon contains antioxidants called polyphenols that boost levels of three key proteins responsible for insulin signaling, glucose transport, and inflammatory response. Sprinkle one half teaspoon on your food to slow carbohydrate absorption by 29 percent.
Marks's Daily Apple

Although there are four main varieties of cinnamon, Ceylon cinnamon and Cassia cinnamon are the most popular.

Ceylon cinnamon is sometimes called true cinnamon. It is more expensive and has a sweet taste. The quills are softer and can be easily ground in a coffee grinder. Ceylon cinnamon is sold in specialty stores.

Most cinnamon sold in supermarkets in North America comes from the less expensive variety, Cassia cinnamon. It has a darker color and the quills are harder. Unlike Ceylon cinnamon, it can't be easily ground into a powder using a coffee grinder. Cinnamon for Health

Fun Friday

12 min AMRAP

50 squats
30 push ups
15 pull ups

Fun Friday crew slays!!

 Larry and Bryce monkey around :)