I'm almost back home.  Actually, I'm sitting here in the Stockholm Airport getting the wifi set up so that I can hang out here overnight.  Yeah I know, I could get a hotel (they even have a hotel here in the airport) but why do that when I'm just going to be up early, getting to my gate, then getting on the plane to head home.  This past week has been a trip, literally.  I went to Rotterdam and Geneva for my Master Experience Seminars, then commentated the Swiss Alpine Battle.  I got to hang out in Switzerland in between.  Let's just say that I tried REALLY hard to get a good picture of the Swiss Alps and no matter what I did, it just couldn't capture the massiveness of it.  After talking to a bunch of residents in the area, all I could talk to them about was how beautiful it was.  But to them, they almost forgot the Alps were there!  It's like my oldest daughter who has grown up near the beach, whose elementary school had a recess area where you could see the ocean, a junior high that overlooked the ocean, and they can go hang out regularly at the beach if she and her friends want.  They have no idea what it's like NOT to have that beach and ocean right there.  I'm from Arizona, and so even though I was a beach lifeguard and worked the beach fire stations for my fire career, I still look at it every day and appreciate it.  I think it's important to be able to see the beauty in these things.  It doesn't matter if you live in the desert (which has its own AMAZING beauty), the mountains, the beach, the plains, etc, you need to be able to see the beauty in where you are.  It's always easy to see the crap stuff, but there really is a bunch of beauty out there. I'm not saying to pretend like there isn't crap around you.  I'm just saying to acknowledge the awesome stuff also.  Balance the bad with the good.  More than likely (unless you are an awesome photographer) you won't be able to truly capture it except for how you see it and how it makes you feel!  Keep your eyes open!  :)




Complete the following:



For Time (30 min limit)

.......60 reps OHS(135/95, 45%1RM, wt to get 24-28UB)

.......50 reps Box Jump Overs (24/20)

.......40 reps Toes to Bar

*50 reps Bar Facing Burpees FOR TIME!!!

.......30 reps Shoulder to Overhead (same wt as OHS)

.......20 reps Dead Lift (275/195, 60%1RM, wt to get 22-26UB)

.......10 reps Bar Muscle Ups (2:1 Chest to Bar)

**You will have 2 scores: 1) your overall time or number of reps, AND 2) the time for just your 50 reps of Burpees.  So look at the clock when you start and finish.  Do a little math. It's good for the brain:)



MWOD:   do 4 directions banded shoulders, foam roll low back and quads