MUSCLE-UP MADNESS IS BACK!!!

Today is MUSCLE-UP MADNESS... There are several students that will get their 1st Ring Muscle-Up and I'm excited just thinking about it. Once a week over the next 6 weeks you will all have an oportunity to practice the "Muscle-Up Progressions" and work toward mastery of this elusive movement.



Here's a CFJ article that will help you understand... READ IT then SHOW-UP and MAKE IT HAPPEN.



In the muscle-up transition, the elbows move from under the rings to over, while the hands trace a very tight line above the nipple, and never move from close contact with the body.

Workout of the Day
Muscle-Up Madness (1)
-break
Midwest Sectional WOD #3
"5,4,3,2,1"
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps

PALEO RECIPE
Greens vary widely in flavor from sweet to bitter to earthy, and many are pungent, peppery and sharp. Regardless of variety, always look for crisp leaves with vibrant color. Yellowing is a sign of age and indicates that the greens may have an off flavor. Young, leafy greens generally have small, tender leaves and a mild flavor. Many mature plants have tougher leaves and stronger flavors. Choose mild-flavored greens such as collards, chard, bok choy or spinach when you want their flavor to blend well with other ingredients in your dish. For a medium sharpness, choose kale. For stronger, assertive flavors, select mustard, arugula, mizuna or turnip greens. To create a balanced dish, combine mild and strong flavored greens together. Collards, kale, turnip greens and mustard greens are at their best from October through early spring. Swiss chard and beet greens are best from the spring through the fall. Dandelion greens are available and best in the spring and summer.-Leafy Greens

"When you find yourself stressed, ask yourself one question: Will this matter in 5 years from now? If yes, then do something about the situation. If no, then let it go."-Catherine Pulsifer