In honor of Steve Falica's 42nd Birthday. Happy Birthday Steve-O!
6 Deadlifts 95#/63#
6 Bent Over Rows
6 Hang Power Cleans
6 Front Squats
6 Power Cleans 155#/103#
7 Front Squats
42 Calorie Row
Rest 2 minutes.
Finish with 42 Burpees.
Post time after subtracting 4 minutes.
Coaching Tips: Scale load and movement to match your current fitness level. Keep your back set while completing the deadlift and bent over row. Use your powerful hip drive to jump the bar to your front rack position in the hang power clean. Keep those elbows high during your front squats. You can choose whether you want to split or push jerk the bar overhead.
A message and some photos from Justin Bourque:
Paul and gang… just wanted to email you a few pics to show you I've been
representing CFEC out here in Afghanistan. Hope you all are doing well and
I can't wait to get back to the gym this Summer when I return. Say hi to
everyone for me. Take care.
Hey Justin, we miss you too! We are awaiting your return.
1 Small Ripe Banana
1/2 cup Unsweetened Applesauce
1/2 cup Almond Butter
1/2 tsp Vanilla
Coconut Oil (can use olive oil)
Mash the banana very well in a mixing bowl. Add all other ingredients, except coconut oil, mixing until combined. Coat frying pan with coconut oil, pour in batter. Cook 1-2 minutes until bubbles form, then flip and cook for 1-2 minutes more, being careful not to burn.
I serve some with chopped strawberries and some with Apricot 100% Fruit Spread from Trader Joe's. Other topping choices: unsweetened applesauce, blueberries, real maple syrup, or honey.