Announcements:

• Day 6, 95 to go!
• Confessions?  Suggestions?  Successes?  Results?  Before pics?  Put them on the appropriate sheet!
• Twelve Days of Christmas Challenge starts today!

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Times:

• 6am
• 11am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Oxidative
• Mode
  
  • Body weight / Gymnastics
  • Mobility

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Wrist stretch
• Perfect / Samson stretch
• Windmill stretch
• Scorpion stretch
• Pigeon stretch
• Achilles stretch
• Shoulder stretch
• Squat stretch
• Tea cup rotations
• Run:  30 seconds each, two rounds
  
  • Forward
  • High knees
  • High heels
  • Skip
  • Sideways (both)

Skill review / enhancement / instruction:

• Kip-up
• Rope climb (Twelve Days of Christmas Challenge - Day One)

Primary workout:
"OMFG"
For time, with 20 minute tap-out.  Start with 100 burpees, then 100 movements in each of the five basic categories.  Movements are unweighted preferably, but not exclusively.  Break up your sets in anyway you prefer:

• Push
• Pull
• Midline flex
• Midline extend
• Squat

Supplemental workout:

• Test your skills on the exercises found in the Twelve Days of Christmas Challenge.

Post-workout skill / strengthening / conditioning:

• None

Stretch

Study as Much as You Sweat:

• Caleb Ward:   Notice how patient he is when pulling the bar up to the pockets position...then violently jumps the bar up.

Nutrition Tip of the Day:

• From Karen:

"Especially this time of year, food is available around every corner.  I decided to journal the stuff I didn't touch, kinda like a "victory from foods" section.

For example:  Day 1- this was what was on the back counter at work-

• Blueberry Muffins
• Brownies
• Christmas Candy
• Chocolate Covered Pretzels
• Snicker Bar (offered by a customer when she saw me buying celery sticks for break.)

Writing that down too, makes me feel like I've accomplished something, after all it's not just what you put in your mouth, it's what you don't put in it too!

Have a good day,

Karen

Daily Pondering / Question of the Day:

• What HAVEN'T you put in your mouth since the start of the 100 Day Challenge?
  
• Post your replies to the comments below.