We are all challenged in different ways.
Some of us are looking for big strength gains and the ability to lift 2 or 3 times body weight off the floor with deadlifts or cleans.
Some of us want to be able to climb the 15′ rope multiple times
For MANY, doing one dead hang unassisted pull up is a HUGE goal.
Whatever your goals are, it all comes back to you vs your body weight. How can you move your own body up, around, under, and through different challenges in the most efficient manner while producing the greatest power.

There are a million different combinations of challenging body weight workouts out there.
Last week Dawna posted a ‘Vacation WOD‘ link that essentially lists out several pages of Body Weight exercises.
If you missed it – go back and print it…

Today is a great example of a tough Body Weight WOD.
Just you, a jump rope and a stop watch.
No excuses.

WOD
25 Sit-ups
50 Squats
25 Sit-ups
50 Double Unders
25 Sit-ups
50 Jump Change Lunges (25 each leg)
25 Sit-ups

It’s Monday – for many of us, this will be a ‘Short’ work week.
If you are in retail, this is the mother of all weekends coming up.
At the gym – it’s another day.

Today we turned you upside down, lifted you over the bar, flew threw the air, and defied gravity.

Again – just another day at Body & Fuel.

This week I am going to post a ‘Link’ to a different website that will give you some GREAT Holiday Food options.
The first one is from Robb Wolf’s website – robbwolf.com
The Sweet Potato Stuffing on here is to DIE FOR… OMG. You will think anything else is BORING after trying this.

Start planning out your Thursday Meal… know what you are going to eat. Hold onto your goals.
BE STRONG
~Mike
(Picture from Robb Wolf’s site… I just wanted to make you drool)

WOD
7 Rounds
5 Handstand Push Ups
10 Deadlifts (125/185)
10 Chest to Bar Pull Ups
20 Double Unders