2 rounds for time:

40 kb swings 25/35
40 squats 
40 Aussie pullups
40 lunge steps (R+L =1)
40 OH db presses 15/20 
40 KB high sumo 35/54
40 triceps narrow pushups
40 back ext
40 tick tocks 25/35 (20 per side)
40 db biceps curls 15/20

Post time to comments.


Thoughts on De-Stressing by Amy Poulson

I was scouring the internet the other day looking for ways to help a family member boost her immune system.  The top five immunity boosting answers will always remain the same: eat a healthy diet, exercise, get enough sleep, drink more water, take your vitamins.  Three of the other top answers are often overlooked.  And bear repeating.

1. Reduce your stress level.  High amounts of stress creates a steady stream of stress hormones that are released into your body.  These hormones suppress the immune system.  While there usually isn't much we can do to rid ourselves of our stressful lives, we can learn healthier stress management.

Ideas are these: slow down once in awhile, take 20 minutes a day for yourself to do whatever you want, find a quiet place and meditate even just for 2 minutes a day, read, find a hobby that interests you and is relaxing, find ways to blow off steam (GPP workouts are a great way to blow off steam hint hint.)

2. Surround yourself.  Be connected.  Studies show that people who feel connected to friends, family, even pets (regardless of how big or small the group may be) have stronger immunity than those who feel alone or surrounded by negative influences.  Don't be isolated.  Distance yourself from negativity.  Spend some time creating and strengthening healthy, positive relationships.  

3.  Laugh.  A lot.  Laughing is so good for you.  It lessens the levels of stress hormones in your body and boosts a type of white blood cell that fights infection.  My mom sits in front of her computer every night and surfs the net reading ecards until she has laughed for a solid 10 minutes.  She never gets sick.  Find those people and things that make you laugh daily and make them an absolute in your daily regimen.


The last 2 months of each year get CRAZY.  Crazy busy and crazy stressful.  Makes it hard to stay on track with your health and fitness. 

This can be a problem because during the last 2 months of each year, the average American will gain between 5-15 pounds. Now, think about this, if the next person you see isn't average, and DOESN'T gain any weight - YOU are going to gain some of theirs. 

Here is another problem.  The 5-10 lbs you are likely to gain are, more often than not, PERMANENT! 

As you go through this season, we have a suggestion on how to navigate the nutritional demands and stress. 


It is the sweets that'll kill your healthy success and slow momentum this season.  Try and stay away from them - in bulk.  It isn't reasonable to think you aren't going to enjoy some of the seasonal treats which are upcoming.  But it IS reasonable to think you might replace a bunch of them with more protein.  

HERE is a great article for protein subs to reach for this season. 


We are opening measurements to all comers Tuesday, Nov. 5th. 7:15 pm. 

We have seen AMAZING progress with this last challenge.  Congrats to all of you participating!

There are only 3 weeks left.  If you are struggling to stay on track, please come to the meeting for additional support and ideas.   



GPPeeps using their fitness this weekend (clockwise from L)

Jesse and boys getting after it on Mt. Scott (824' vertical) 
Mark at the finish of IronMan Florida
Rob & Nick in the snow below the Ogden Canyon Overlook
BC talks GPP on the KSL Travel Show