CHARLES gets his 1st RING MUSCLE-UP!

The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.-CFJ



What a feeling... CHARLES(above) is thrilled about the accomplishment!

Workout of the Day
M.E. Front Squat 3, 3, 3, 3, 3
-break
Double Tabata:
Wall Ball #20/14
Sumo-Deadlift High-Pull #95/65
Score is sum of reps

PALEO RECIPE
"Pumpkin Soup"
6 cups chicken stock
1 1/2 teaspoons salt
3 1/2-4 cups pumpkin puree
1 teaspoon chopped fresh parsley
1 cup chopped onion
1/2 teaspoon chopped fresh thyme
1 clove garlic, minced
5 whole black peppercorns
Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. -Bring to a boil, reduce heat to low, and simmer for 25-30 minutes uncovered. Puree the soup in a blender. Return to pan, and bring to a boil again, reduce heat to low, and simmer for another 25-30 minutes, uncovered. Pour into soup bowls and garnish with fresh parsley.

"If you want to be successful, find someone who has achieved the results you want and copy what they do and you'll achieve the same results."-Tony Robbins