Monday !

Hope you had a great weekend everyone ! i wanted to start Monday off by saying thanks ! thanks for all your hard work and thanks for pushing so hard ! I wanted to encourage everyone to show a little extra gratitude today. I think sometimes we all lose track of how lucky we all are. Lucky that we have the luxury to work and play and have fun every day. I'm greatful for my job and all my clients and friends. Thanks again for kicking ass y'all !!! Today we have a gratitude challenge, list 10 things weather in your head or on paper that your grateful for. You can even leave them in the comments. I'd love to see them. Have a great day everyone !

crossfit 10 am 430 pm 

Todays wod is a little tricky. The way it goes is you have 20 minutes to do all the work listed below. When time starts you have to do 2 miles on the bike then 30 kettlebell swings. With the remaining time you get as many rounds in of pull ups, overhead squats and kettle bell high pulls. your score is the amount of rounds you can get in with the remaining time.
20 min amrap 
buy in :
2 miles on bike
30 kettle bell swings
rounds of :
7 pull ups
14 overhead squats
21 kettle bell high pulls

11 am gymnastics wod

A) Not for time:

• 4 x :20 second hollow body holds
• 3 x 15 push ups
• 4 x :15s ring support hold
• 3 x :20 second handstand hold ( chest to wall )

B)  For time:

• 30  KBS 24/16kg
• 20 Back squats 95/65
• 15 knees to chest ( Strict)
• Run 1 km

 Snack of the Day

Better-Than-Store-Bought Apple Chips

Ingredients

• 2 cups unsweetened apple juice (if possible, juice your own from about 5-6 large apples)
• 1 cinnamon stick
• 2 large apples
• ground cinnamon

Instructions

1. In a large pot over high heat, combine apple juice and cinnamon stick. Bring to a low boil.
2. Remove top and bottom of apple and slice crosswise to make 1/8 thick “chips.” Discard any seeds.
3. Carefully drop apple slices into boiling juice and cook 4-5 minutes. Apple slices will appear translucent.
4. Use a slotted spoon to remove apple slices from juice and place on a clean cloth towel. Pat dry.
5. Place dried apple chips on a wire cooling rack placed on a cookie sheet (this will catch any drips).
6. Bake 30-40 minutes until apple slices turn golden brown and are almost dry to the touch.

now for the videos !
This first video is about gratitude.Its from Deepak Chopra. check it out !

This second video is Damien Walters. Its jsut a sweet video I found of this guy doing CRAZY stunts !