8/14/17  Wt 194 Slept 7.5 hours. 10/10 feel rested!

10 min flow - yoga push ups, bear crawl, ostrich walk, horse walk, duck walk, positional breathing
 30 sec run/30 sec walk for 10 min.

10 min flow- same as above
60/60 sec run walk for ten minutes


AK was great. Lots of long hikes with lots of climbing. Great seafood- fresh salmon and halibut. It was very fun and a good break.  Happy to have nearly maintained my wt. with no food logging. Looking forward to get back into working out. The new template looks fun. looking forward to tomorrow's programing.

CrossFit games looked intense. Congrats on the success of your young athlete. Noah looked like he kicked some ass, as did Travis.

You look lean and mean in your photo today! Great work. What was the most challenging portion of the run/kayak?

Great to be back. Thanks for your efforts!

Carbs 177g, Fat 73g, Protein 190g ( too much protein shake at work- ;)