• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

• 6am
• 6pm
• 7pm
• 8pm On Ramp

• Metabolic conditioning
  
  • Glycolytic
  • Oxidative
• Mode
  • Monostructural
  • Body weight / Gymnastics

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Samson / perfect stretch
• Wrist stretch
• Achilles stretch
• Two sets of ten:
  • Push:  ring push-up
  • Pull:  pull-up
  • Midline flex:  v-up
  • Midline extend:  back extension
• Tabata squats (rest in down position)

• Shoulder stretch
• Snatch grip
• OHS

• JPU
• DU
• Burpee

• GHD sit-up, 3x10

The following is from CrossFit LA:

One of the main muscles we train here is one we affectionately call "the show up muscle."  One of the most difficult things for people not in the habit of working out to do, is to find the time and energy for a workout, especially when every other part of their body and life is telling them not to.  They may not be feeling 100%, they also may have a lot of other things going on in their lives, stress at work, kids, family, assignments, no time, no money.  Do these sound familiar?  These reasons, which are often valid and reasonable, are also called excuses.  What these reasons do, is get in the way of results - the very results they want.  To get results, they must show up - and this usually takes being "un" reasonable.

People that that get results always show up.  Take JW for example.  He is an extremely successful and busy television executive, has a family w/ 2 kids, and has been training with me for many years.  He shows up 3 times per week, month after month, year after year, and I can count on one hand the number of times he's cancelled.  As a result, he's healthy, fit and vital, and will be for years to come.  Awesome job, JW!

Show up.  Don't quit.  Get results.

The following is also from CrossFit LA:

Have you been hiding bagels underneath your pillow lately?  Is your Brita pitcher filled with milk?  Do you sprinkle sugar on your scrambled eggs in the morning but pretend it's sea salt when someone asks?  If you answered yes to any of these questions then you have ... PALEOPHOBIA! Trying out a Paleo lifestyle is nothing to be afraid of.

Here at HQ, we've devised a plan that breaks down Paleo eating into simple doable steps.  Instead of going cold turkey on everything all at once (eeeep!), we'll be progressively phasing out one food group per week, which will gently ease us into this unfamiliar territory and land us in full on Paleo power mode for the entire last week of our challenge!

Here's an overview of the Sweet Cheeks strategy:

Week 1 NO SUGAR 6/1-6/6
No sugar?!  No problem.  We've all successfully completed the Sweet Cheeks no sugar challenges of the past!  This week will be a piece of cake...cake!  Errrr... you know what I mean.

Week 2 NO DAIRY 6/7-6/13
In addition to no sugar, we're tacking on dairy in week 2.
Time to rinse out your Brita!

Week 3 NO GRAINS AND LEGUMES 6/14-6/20
This is the week s#@t gets serious!  No sugar, no dairy, no grains and no legumes.  Take a deep breath!!  Relax, you can do it!  Luckily you've been prepped by The Cheeks with our recent no grains challenge and already know how awesome you'll be feeling by the end of week 3.

Week 4 NO PROCESSED FOODS 6/21-6/27
Make it yourself! This is what you've been training for all these months with The Cheeks!  We're so proud of how many of you have told us you are cooking now.  Time to step up and prep up ... your foods that is!

Week 5 LIVING THE PALEO LIFESTYLE 6/28-7/4
You've now eliminated everything un-Paleo and put it into cruise control!  This week you can just sit back and enjoy while reaping the many wonderful benefits of living the Paleo lifestyle.

• If you are not already "practicing paleo", are you ready for a "no-grains" challenge?
• Post your replies to the comments below.