Sly Samonte shared an Instagram photo with you

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Sly Samonte just shared an Instagram photo with you:

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"Green goblin v1 3 small green apples, 2 M red apples, 1 small lime, 2 celery. Hurom! "

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The Instagram Team

This is safe!

The F&N nutrisoy is a safer bet than most soya beverages because they use NON-GMO Soya :) but it still has sugar so better for post workout with some whey or pre-work out?

Like it or not - 4 whole free range eggs fried in olive oil w/no salt

This is what I usually like as my protein and fat source for breakfast - 4 free range eggs fried in Olive oil. Crunchy end - yum!

Usually pair with fruit or veggies and some times evil carbs.

This is what my home gym needs :)

Once I am finally planted at one place I will invest I this:

Rouge Yoke!

http://blog.roguefitness.com/2012/02/most-versatile-tool-in-the-shed/

Back to regular programing

After a long "off" season and struggling to maintain fitness I'm back to regular programing.

I've been riding again in the last weeks and maybe only 80% avg of where I ended last year. I can still ride strong but the distance i can maintain has lessened 20% or so. I swam 50x4 intervals with 30s rests yesterday and my arms were pretty thrashed. Today I will run my usual 5k route near my house and see. I ended last year with a consistent 20-24 min 5k on my home route.

What has been holding me back is my allergies and respiratory has been held back. Let's hope the antihistamines work an I can pull back into full shape.

The plan moving forward is to do CFE 3 on/ 1 off / 2 on and 1 off. With CF 3-4x a week at a scaled level.

The next few weeks will be CFE with a My CF warmup roll + Burg and a scaled skill.

OOH oh here she comes

What happens when you drink espresso daily and live off fresh roasts? You start roasting your own beans. This next phase of espresso coffee love starts in about 2 weeks!

Hottop KN-8828P-2

An early wedding gift and an investment into my cafe in 2012!

WOD 20 Sept 11

WOD 20 Sept 11

5 mins fast singles
Muscle up progressions - 5 x 3 of ring rows and ring dips (2 sets AB level, 1 set chest level)

Rest 10 mins

21-15-9

Cleans 63kg
Ring dips