For the next two weeks I expect the gym to be unusually crowded…everyone who doesn’t workout gives is a good go then the tyranny of work, kids, life gets in the way. We must think differently about staying fit mentally and physically. Fitness must be thought of like brushing your teeth. It is something you just do. That doesn’t help with the motivation part though when it is cold, dark, and crappy. Hopefully this site can help with the motivation, but there must be something else. I think the key is you must find a program that you like, refreshes you, and gets you involved with other people. If yoga is your thing, do that. If you love outdoors but hate running, go for a walk or hike. Whatever it is, make it a habit that is a reward for all the other “stuff” you have to do and then you will find it is much easier to stick with it.


Body – Power Day, for time

Deadlift 4

500m row
3 rounds of
20 AirSquats
20 5lb Kettlebell swings
10 45lb bar Deadlifts

Flight Leads

1000m row
3 rounds of
10 95lb Front Squats
20 25lb Kettle Bell Swings
10 95lb Deadlifts
20 10lb Wall Ball Throws


2000m row
3 rounds of
10 135lb Front Squats
20 45lb Kettle Bell Swings
10 135lb Deadlifts
20 20lb Wall Ball Throws

Weapons Instructors Course

2000m row, objective <7 minutes
3 rounds of
10 155lb Front Squats
20 55lb Kettle Bell Swings
10 155lb Deadlifts
20 25lb Wall Ball Throws
50 Double Unders

Double Unders3

Baby Greens with Chicken, Dried Cherries, Pears & Pecans
by Lori Longbotham

1 medium clove garlic
Kosher salt
3 Tbs. extra-virgin olive oil
1 Tbs. red-wine vinegar
1 tsp. fresh thyme leaves
Freshly ground black pepper
1 medium firm-ripe pear, peeled, cored, and cut into 1/2-inch dice
1/3 cup dried tart cherries
8 oz. packaged herb salad or mixed baby greens
2 cups cooked chicken, shredded
1/2 cup pecans, toasted

Chop the garlic, sprinkle with 1/2 tsp. salt, and mash to a paste with the flat side of a chef’s knife. Put the paste in a large serving bowl and whisk in the olive oil, vinegar, thyme, and 1/4 tsp. pepper. Gently stir in the pear and cherries. Add the greens, chicken, and pecans and toss to coat. Season to taste with more salt and pepper and serve immediately.

serving suggestions
Oven-Roasted Sweet Potato Fries on the side.

nutrition information (per serving):
Calories (kcal): 250; Fat (g): 16; Fat Calories (kcal): 150; Saturated Fat (g): 2.5; Protein (g): 14; Monounsaturated Fat (g): 10; Carbohydrates (g): 14; Polyunsaturated Fat (g): 3.5; Sodium (mg): 180; Cholesterol (mg): 35; Fiber (g): 4;

From Fine Cooking 96 , pp. 115a
October 24, 2008



Today, as we venture back to the work train, all those emails piled up…just delete them all, it will make your soul feel good. If it was important they will call back.