Hmrjmr1 Member

Deb Sue here is one for a K day https://youtube.com/watch?v=uwIGZLjugKA

Happy Friday Folks. Rest day today. Don't Forget its a RED TOP kinda Day. Happy Travels Carol Deb Sue Here a J for ya https://youtube.com/watch?v=zIzFriJhA9s

Happy Thursday, Hope all is well with all of you. Deb Sue - Iron Butterfly, or was it Iron Madien? or InaGodadavida. Might want to look at the Inkspots as well. Carol - that's a good sore though its creating the nice tight dense muscles you want in all those places. Yep on Able James he's got good info. Speaking of Good…

Enters the empty room, gathers up the cups off the table, washes em out and puts em in the drying rack, wipes the crumbs off the counter, stops at the door, looks back, smiles and turns off the lights.

Amy 5 sets of 10 reps of Body Weight Rows/ or push ups on my rings, and 4 sets of 25 Body weight squats. Focused on strength improvements for the Shot Put and for the tough mudder as well.

Happy Labor Day.

JT Dogg and I are off to do an 11 mile Money maker shaker. Have a happy Saturday Folks.

Get better Heron. No problem Deb Sue, Happy Friday Folks today is a rest day.

Deb Sue - Drifters, Diana Ross,

Happy Thursday Folks, not much new. Just rollin along prepping for Shot Put Competition on the 16th. Deb Sue how bout Ella Fitzgerald on your E or F day or Both. I would recommend "It don't mean a Thing" Good To hear from ya Heron, Keep on keeping on.

Happy Wednesday Folks. Some great Mix lists (say that three times fast) Deb Sue - on you M day you need some Marley in there. Do I really need to give you the title? :) WTG Folks keep up the good work!

Happy Tuesday Folks, Good to see ya here Kris, hope you had a happy run. DebSue - Jammin' is a good thing when U B JAMMIN!

Happy Monday Folks. Push the limits but keep it safe. Have a great day.

Carol METabolic CONditioning Drill, The supposed 'Heart' of Cross Fit. There is a lot of debate about the necessity of any of them, due to higher risk of injury for recreational athletes. I could go on and on but the short version is, once you have passed the age of resiliency (generally 35) the risks increases…

Happy Sunday Folks! Hope all is well with all of you. Went up to Savannah for Breakfast at Whole Foods with Dan this morning. Got back took a nap and now its raining. Didn't get anything done so will go lift in the garage in a while. Needed the rest I suspect. I did manage to get another peppermint essential oil as I was…

Happy Saturday Way to Go Howie on your Weigh in and Riding Miles. U B jammin'!

Welcome Amy!

Happy Friday Folks. Hope all is well Good wishes for you on your weigh in Howie.

Happy Thursday.

Happy Wednesday Folks. Hope all is well with all of you.

Heron - here is a link Kim posed to FB this is a really good tool to sort out BMR and TDEE she says it lines up fairly well with activity levels on Fitbit. health-calc.com/diet/energy-expenditure-advanced

Happy Tuesday Folks! Welcome Back Susan, looks like a good plan 2lb a week is ambitious but doable, Roll on! Carol - That is my competition shirt entered as a member of the Gun Runners Team. Roll in on your targets hot today! Give em hell and the devil his due!

Happy Monday Folks! Hope all is well with all of you. Yesterday was an interesting day. When I got up I felt like my R ACL had been tweeked a bit from Saturdays Training. Not real sore constantly just little pings when I moved a certain way. So took it a bit easier on the weight session Did some upper body dumbbells…

Training Day for me My coach is Wes Boudreau a 2 time All American, All SEC, and Pan Am Games Contender, in Shot put and Hammer. Still Holds the Tennessee Record in Both.

Happy Saturday Folks! Getting ready to ride up to Dublin today (2hr dr) to get a coaching session in on my Shot put technique. So gonna do my morning 150 before I hit the road. Heron - I'm in the 275-285 bouncy house. Not thinking much about it til after the Golden age Olympics, but not eating out of whack, just not…

Happy Friday Folks!

Happy Thursday Folks. Not much new here. Heron - I love my vibrams been wearing them for a couple years now. May well be one of he reasons my knees are doing a bit better. (Now if I could get this extra 40 lbs off em they might even be happy) Yoga is a good idea for healing time. All righty folks work hard have fun but…

Happy Wednesday Folks. Doc's went well yesterday have my next follow up in Feb. Then Yearly after that. Great work Howie. Jam On! Working in more Exercise Bike time to get my knees flexing more, and low impact sprints, though I've been working on a technique that keeps the foot strike on the balls of the feet instead of…

Howie yep me too, on the shirt but the attitude is right on the spot

Happy Monday Folks. Morning 150 and then a Stationary Bike Ride with some sprints. Have a great day Folks!