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1405, 2017

The Practice of Letting Go with Kelsie

"While attachment seems to bind us to good things, it is important to note that it’s our expectation of the outcome that often leads to pain and suffering."... READ THE REST HERE.

1305, 2017

Super Seed Chocolate Protein Bites

I figured it'd be fun to keep the "ball" rolling with some more energy bites. 😉 These are some of my go-to favorites from OhSheGlows.com.

1305, 2017

5/13 Flatlander Fitness St. Charles IL 60174

Saturday – May 13, 2017 - 170513 Context:   Competition Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working on handstand, handstand walking, and kipping handstand push up drills. Strength: 3-3-3-3-3 deadlift (5 sets of 3 reps, increase weight with each set) Super Set: 3-3-3-3-3 strict weighed pull up (or [...]

1205, 2017

5/12 Flatlander Fitness St. Charles IL 60174

Friday –May 12, 2017 - 170512 Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) hang squat snatch plus overhead squat. Or perform 3 reps of the complex on the minute for 6 minutes at 50-60%. Strength: 6x3 Power Snatch - 9 [...]

1105, 2017

5/11 Flatlander Fitness St. Charles IL 60174

Thursday – May 11, 2017 - 170511 Context: Practice Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Perform at least 4 per side. Strength: none Super Set: none Metabolic Conditioning: “Dockworker” For calories - 5 'cycles' In 3 min 6 'heavy' power cleans or [...]

1005, 2017

5/10 Flatlander Fitness St. Charles IL 60174

Wednesday – May 10, 2017 - 170510 Context:   Competition Mobility: Hip Skill Practice Warm Up: None (list of fun games to play here) Strength: 3-3-3-3-3 back squat (5 sets of 3 reps, adjusting weight with each set) Super Set: 3-3-3-3-3 weighted ring dip (or progression), adjust load each set Metabolic Conditioning: [...]

905, 2017

5/9 Flatlander Fitness St. Charles IL 60174

Tuesday – May 9, 2017 - 170509 Context: Practice Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a max 3 rep overhead squat (80-90%) out of the rack, or perform 3 reps on the minute for 6 min from the floor at 50-60%. Strength: none Super [...]

805, 2017

5/8 Flatlander Fitness St. Charles IL 60174

Monday – May 8, 2017 - 170508 Context: Mental Toughness Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions. Strength: 7x2 Power Snatch - 8 of 14 (7 sets of 2 reps, same weight across, approximately 80 - 90% of max power [...]

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