Main Course:

Skills & Strength:

  • Over the next four days you will be tested on all of the movements you see in today’s ‘Chipper’ styled workout. Do them with care now, so you can do them safely with intensity later. Do this 25 minute workout with moderate intensity, get it going, but stay on top of it. 
  • It matters NOT how many you do, but how many you do WELL!
    • 2 rounds, 60 seconds of work, 15 second transition time
      • Back Squat
      • SandBag Shuttle Run
      • Box Jumps
      • Shoulder press
      • Wall Balls
      • Pullups
      • Deadlift
      • Pushups, hand release
      • Burpees to the bar
      • Row for Calories



  • You want DESSERT!? Recover, overachievers, recover. It’s going to be a challenging week.

Food for Thought:

“Don’t deny yourself food. You can have what you want, when you want, as much as you want… just not today. If you plan your recklessness, your plan is no longer reckless.” ~ The Cook



  1. 130128

    Didn’t do these for time, but tried to focus on form and technique.

    Most challenging for me were the pull-ups (kipping) push-ups, and the wall balls.

  2. 130128

    Paleo Pineapple Caribbean Jerk Filet Mignon –

    This recipe uses a Sous Vide cooker. I’ve heard these things are amazing and will cook your meat perfectly every time. The downside is that they are quite expensive. You can still make the recipe, but I would grill the filet instead of using the cooker. If you are curious about the Sous Vide, you can find more info here

  3. 130128
    Im right there with you Kendra..Those moevements are always challenging for me.
    above is a link to recon ron pull up program and how it works..

    During each week of the program, you will be performing 5 sets of the number of reps listed in that week’s column. In week 1, you will do 6 reps on the first set, 5 on the second set, and so on. Repeat the column 6 days a week, resting on Sundays.

    You may not be able to progress to the next week’s prescribed amount of pullups. If that is the case, don’t quit! Just repeat the previous weeks amount and move on when you’re ready. this is the link to the RR chart

  4. 130128

    Workout today was tough, but so helpful in preparing for the next 4 days. I am working on burpees. Matt makes them look so easy! Here is a recipe for quiche made with a meat crust! Yummy.

    Meat Crust Quiche
    Prep time: 20 mins
    Cook time: 30 mins
    Total time: 50 mins

    Serves: 4-5


    1 pound breakfast pork sausage (or italian sausage)
    1 small sweet potato, diced
    ½ yellow onion, diced
    2 cups fresh spinach
    4 eggs, whisked
    1 garlic clove, minced
    1 teaspoon garlic powder
    ⅛ teaspoon ground paprika
    salt and pepper, to taste
    2 tablespoons bacon fat (or other kind of fat)


    Preheat oven to 375 degrees.
    Now you gotta make your meat into a crust. So pull out a pie plate and begin to press your meat into the pan until it is even all around and pressed up to the rim of the plate.
    Place the pan on a baking sheet (in case of any spills) and in the oven, and bake for 18-20 minutes until meat presses back when you poke it. It doesn’t need to be completely cooked through, but pretty close.
    While your crust is baking, place 2 tablespoons of fat into a saucepan over medium heat. Then add the minced garlic.
    Add in the chopped onions and sweet potatoes to the pan and mix to cover with garlic. Once the onions begin to become translucent, sprinkle a bit of salt and pepper on top and cover to help steam the potatoes and cook quicker.
    Once potatoes are tender after about 4-5 minutes, toss in the spinach and cover once more to help the spinach wilt.
    After a minute or two, once the spinach is wilted, remove your mixture from the pan and place in a bowl to let cool.
    When mixtures is cooled, add in the eggs, garlic powder, ground paprika and a bit more salt. Mix well.
    After the crust is done baking, remove the excess oil that may be left behind, then pour your egg mixture on top of the meat crust. It’s just fine if some leaks over into the pan because the meat will shrink just a bit.
    Place the pan back into the oven and bake for 23-25 minutes. My quiche took quite some time to completely cook through because the pan wasn’t very deep, so be sure to just poke at the middle. Once the middle pushes back when you poke it, it’s all good to go.
    Let cool, cut and serve. Avocado on top was perfect.

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