Monday October 19,2009

CF 864- Today’s schedule 9:00a.m./12:30p.m.(heavy)/4:30p.m./5:00p.m./5:30p.m./6:00p.m.

Day 29 of the 100 day burpee challenge

Diane 21-15-9
Deadlifts (225 pound)
Handstand push ups / Or ring push ups

Wait for the LORD; be strong and take heart and wait for the LORD.”- Psalm 27:14

Dairy-Free Ranch Dressing
¼ cup grapeseed oil vegenaisse
1 tablespoon lemon juice,
fresh squeezed1 clove garlic,
pressed⅛ teaspoon minced scallion
pinch celtic sea salt
Combine all ingredients in a small mason jar
Shake well to serve over salad
Or to use as a dip refrigerate to chill and thicken

Jay and Janice

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