Wednesday, 11 September, 2013


Wednesday, 11 September, 2013

Joe S launching a box jump.

Joe S launching a box jump.

Workout of the Day:


Triceps Extension Smash (2 Min Each, Pg 276)

Single Leg Flexion with ER bias (2 Min each, Pg 303/ 304)


100 Burpees for time!

4 Responses

  1. Tim

    So for the past couple of years I have tried to hold myself to a standard. Always finish a movement. If my toes don’t hit the bar (or within an inch) no rep, if I don’t stand up tall on the box, no rep, don’t lock out on a press, no rep. I have always done burpees with a strict push up and as Chad and Kelly pointed out this morning, that is not useful on a workout like this! Thank you guys! Just wish I had heard that before I was 2/3 of the way through. Thank you to Kelly Brown for reassuring me that I wasn’t cheating by not doing that.

    On another note. Thank you to all of our first responders at the gym. Your service is greatly appreciated. May we never forget our fellow men and women that were taken from us 12 years ago, and those that bravely ran into those buildings to help them.

  2. joe c

    6:08, shaved ~1:30 off my last pr. followed it up with a 9/11 remembrance stair climb with local first responders at the MHS track. ~1h30m of stair climbing w/ weight vests to represent the 110 flights in the twin towers. Thank you first responders, we shall not forget.