21-15-9 Reps for time:
Deadlift, 135#(95#)
Push jerk, 135#(95#)
*100 Double unders after every round

Post times to comments and BTWB

On the 4 minute clock x 4 rounds:
10 DB devil press, 40#(25#)
100m DB farmer carry, 40#(25#)
In remaining time, as many strict pull-ups as possible
Rest 2 minutes

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“Kelly”
5 Rounds for time:
400m Run
30 Box jumps, 24″(20″)
30 Wallballs, 20#(14#) to 10′

Post to BTWB

APPLE PIE BREAKFAST PARFAIT from Meal Plan Addict 

Ingredients

• 2 cups peeled apple chopped (approx. 2 large)
• ½ cup water
• 1 Tablespoon brown sugar
• 1 Tablespoon honey
• ½ Teaspoon nutmeg
• 1 Teaspoon cinnamon
• 2 Tablespoons chia seeds
• 2 cups plain Greek yogurt
• Granola

Instructions

• In a small saucepan combine the apple, water, brown sugar, honey, nutmeg, cinnamon and simmer on medium heat for 10-15 minutes. Break up the apple chunks into desired consistency.
• Remove pan from heat. At this point you should have almost no water left in the pan.
• Add 2 tablespoons of chia seeds and let the jam sit off the heat to cool.
• Once cooled, transfer 2-3 tablespoons of jam into mason jar.
• Divide the yogurt among the containers. I have 4 small mason jars when I am done this recipe.
  At time of serving, add granola.

21-15-9 reps for time:
Deadlift
*50′ Handstand walk after every round

21 reps @ 65% of 1RM
15 reps @ 70% of 1RM
9 reps @ 75% of 1RM

Post to BTWB 

Every :90 x 10 rounds:
1 Push jerk + 1 split jerk

Then, every :90 x 5 rounds:
30 Double unders
5 Push jerk @ 80% of today’s heaviest

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As many rounds and reps as possible in 20 minutes of:
15 Toes to bar
30 Kettlebell swings, 24kg(16kg)
50′ Overhead walking lunge, right side, 24kg(16kg)
50′ Overhead walking lunge, left side, 24kg(16kg)

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For time, 50 burpee pull-ups
Rest 5 minutes
For time, 50 burpee box jump overs, 24″(20″)
Rest 5 minutes
For time, 50 bar facing burpees

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Every :90 x 10 rounds:
2 Hang squat snatch

Then, every minute on the minute, alternating x 10 minutes:
20(15) Calories on rower
10 Hang power snatch @ 70% of today’s heaviest

Post loads to comments and BTWB

A little Monday morning 5 minute pep talk about the power of 5 minutes By Courtney

Here is a list of a few things I would like to have:

Visible hamstrings
More flexible shoulders
Less achy knees
Better sleep
A tan
A tan that comes from actually being at the beach 😉

I don’t think this is that crazy of a list. I mean, it’s not like I want 1 million dollars. I feel like everything on my list is reasonable and possible to attain. . . except maybe the hamstrings, I just don’t think it’s in the cards for me. I’m certain everyone has a list like mine, just a few things that don’t seem unrealistic. But how do these probable, attainable items get attained? Well we have to set some goals that create the path we will take to work towards these items, and then we have to take the path, we have to start working on accomplishing those goals. And something that I have learned is that in order to achieve a goal, for me personally, the steps I need to take to get there can’t be more than about 5 minutes at a time. 

I love setting goals and I love crushing them. But if I over reach on my goal, if I make my goal too big and too far out in the future, it gets lost. So I make small goals that take about 5 minutes a day.

I wanted more flexible shoulders. So every night before I go to bed (or sometimes during the day if I randomly find the time) I play around with animal flow for 5 minutes. I saw Maddie do it, I looked it up, and the first time I tried it I could not hit some of the positions, my shoulders were just too tight. I’m now 3 weeks in and my shoulders are at a new level of flexibility they haven’t seen in years. Doing push-ups, dips, and bench all feel the best they have in a long time. The positions I could not hit before I flow through with ease now. And I still only do it for about 5 minutes. 

The big thing I’ve discovered is that 5 minutes a day adds up. And, as busy as my life can be, I can always find 5 minutes.

I realize this may sound dumb and over simplified. I get that my goals are not to back squat 300# or maybe lose 100#. Those goals seem so much bigger than my flexibility, they probably need more commitment than 5 minutes. And to that I guess I would say yes and no. Yes they might need more than 5 minutes/ day for A LOT of days. . . but maybe not at first. Because if the thing that stops us from starting to work on a goal is the overwhelming feeling that to achieve it will take SO MUCH time and work, then we have to start smaller, just for the simple sake of getting started at all. 

If you want to improve your back squat, what is something that you can do every day for 5 minutes to help you get there? Beyond gaining muscle, what are some other limiting factors when you squat?  When the weight gets heavy is it always your chest that drops forward? Every night before you go to bed, accumulate 1 minute of a plank hold or a glute bridge hold. No weight, no equipment, just some gymnastics core strengthening while you watch the news. 

Its just small baby steps moving in the right direction, which again, is more than no steps at all. My point is, goals do not have to be grand and robust to be worth it. Making small goals and crushing them adds up, just like those 5 minutes. 

As many rounds as possible in 20:00 of:
Run 200 meters
10 Dumbbell or KB deadlifts
10 Push ups
20 Double unders

Post rounds to comments and BTWB

In teams of 3 complete the following for time:

150(100) Calorie Bike
70 Clean and Jerks 135#(95#)
70 Toes to Bar
50 Clean and Jerks 155#(105#)
50 Chest to Bar Pull-ups
30 Clean and Jerks 185#(125#)
30 Bar Muscle-ups
150(100) Calorie Bike

*30:00 time cap

Post time to BTWB

Cafe Mocha Protein Shake

Ingredients

• 1/2 scoop chocolate protein powder
• 1 scoop vanilla protein powder
• 6 oz brewed cold coffee
• 6 oz unsweetened almond milk
• 1 cup ice

Instructions

• Add all ingredients into a blender and blend on high until desired consistency is reached.
• If smoothie is too thick or thin for your liking, adjust ice or almond milk to taste.