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Today was a mixed bag after warming up:

Broadjumps
Turkish Getups
Zercher front squats
KB Snatches
AMRAP of Burpees, Pistol Squats and med ball clean & toss

I did the Murph Saturday -...

I participated in the Memorial Day Murph this morning, a military charity fundraiser based on a Crossfit workout named for Navy Lt. Micheal Murphy who died on duty in 2005:

1 mile run
300 squats...

Core work
Dead lifts ( sets of 4x5 and 1X8)
Monster rope, kettlebell swing, hand release pushup AMRAP

I am doing the Memorial Day Murph next Saturday (a military charity fundraiser), so decided to do a little taste of it this morning. I ran a mile on the treadmill and then did 6 sets of a scaled...

Yes, it is representative - I consider it worth the full price, but Barnes and Nobel also has it for the same price Amazon does (for members, perhaps for everyone, unsure).

Actually he says to NOT enter the pain cave :)

The book is well worth the cost, and both Amazon and Barnes & Noble has it online for $35. It is THE best hard-bound book I've seen in some time as...

I had ice cream last week, twice. THAT is my cheat - along with the occasional beer. Ice cream cheat is rare, but I enjoy it when I do!

Not much time today, so I decided on a sled mile after warming up. A bit over 200 meters per lap, 7 laps total. Dragging the sled in harness, not pushing it. First lap was 25 lbs, went up 25 pounds...

After warming up:

4x5 deadlifts followed by 1x8

Ladder of wall balls (10 down to 1)
and pushups (20 down to 2, by 2)

Last but not least, A 7 minute AMRAP of the following:

7 pushups

Have fun & I can't take credit for it as it is from my trainer. You will likely beat my time, I struggle with pushups and TRX rows but am improving. I've a totally jacked shoulder that causes...

This morning:

100 air squats
30 second high plank
90 pushups
30 second high plank
80 TRX rows
30 second high plank
70 abmat situps
30 second high plank

Geocaching today, so lots of walking. Yesterday I did the following in my 30 minute workout:

3 sets of the following 5 exercises for time - 8 reps for each and 16 total for the lunges (after...

I made this tonight for some rather over-cooked chicken thighs. I never noticed the dry chicken ;)

I don't care to mix beef/poultry fat, and I've never really cared to mix those two proteins though I can't say why. I appreciate the input, when it comes time to make my bone broth I will toss both...

I only have 2-3 squares on most days - that really is quite enough for 88% dark chocolate. I love it, but can't see myself eating an entire bar at one time, or even half a bar.

Conditioning today, several tabatas mixed with some sprints.

What is 'ROBAT'?

I rarely eat lamb, but I've a few bones that I would like to use for bone broth. Would you mix beef & lamb bones for broth? I wouldn't mix beef and poultry...is there a reason to avoid mixing beef...

Yesterday:

Turkish Get-ups
KB snatches
Pistol squats
Inclined DB rows
Trapbar deadlifts
Chest presses
Plate hinge/pull
monster rope tabata

I concur, sounds like a good recipe for an emergency room visit. I second the suggestion for a weight vest - you will get the effect you want in a safe fashion.

I am going to do this - though unsure about cooking almond butter...

I use jerky, dried cherries and macadamia nuts. I am going to experiment this season with making my own version of "Larabars" I can't tolerate sweet potatoes on the bike myself, but it is a good...

Bike wrecks can be VERY bad, regardless of age. It sets a good example that an 80 year old man was out there riding to begin with - hopefully he will have a good recovery.

I also hope this is a...

I liked the Tera's Whey so much that I ordered the 'starter' pack that includes a shaker cup (which I needed anyway), a large canister and some samples. I also ordered a couple of single serving...

I tried the Tera's Whey and loved it..no chemical taste and I called to ask about the non-hormone version vs organic (both are hormone free, one is certified organic, the other is grassfed but no...

I don't want to hear that we shouldn't take protein shakes - my primal trainer has convinced me that I need to do this. I've been using Vegan Biochem which has quite a good profile and works well for...