Post work super food: Microwaved sweet potato and raw red bell pepper. Man, oh man. Lots of PR’s during “Fran” today. That’s what I like to see!!! High five to all those that beat their previous times and also to those who completed “Fran” for the first time. It was awesome to watch Christian and [...]
JP first out of the gate! Way to work man… Alright guys it that time again…Benchmark WODs this week, we are starting with Fran and you can expect to see at least two more fine ladies this week. Also congratulations to Blake Kroo and Jared Nizich and also Handsome Rob for all getting PR’s in [...]
Marcos and Vinny also getting some. Just a little tidbit for any and all out there looking to get into some extracurricular activities, riding a bike is awesome and a lot harder than you think. Also come to gymnastics with me Monday if you want. I was asked to go on a nice bike ride [...]
Ben and Kaely getting some. ** I would also like to give a shout out to Mr. Erik Bettis for completing his first muscle up last Friday! It took him one month of practicing those dang transitions to finally get it! Way to go Erik… WOD 3 Rounds Run 800m 26 High Box Jumps 32″ [...]
For those who completed “Murph” today I don’t blame you if you take today as a rest day… I personally am going to workout at the 10am because doing Murph got me all pumped up. Special shout out to my girl REBECCA for doing Murph as Rxd and almost beating Ricky…Woot Woot way to go [...]
WOD Mobility 20 minutes Shoulder press 3-3-3-3 Or Run 1200m Rest 4 min Run 800m Rest 3 min Run 400m Rest 2 min Run 400m *** If you’re not beat up from the past couple of days, you can do both workouts.
I am not sure if all of you noticed, but today two totally awesome people (Matt and my mom) helped me clean the gym. They turned what would have taken me six hours by myself into a quick two hour job! I really appreciate your help. Thank you again! Also I want to let [...]
Read this article. It’s cool. It’s funny because I see it happen to a lot of you guys in the gym… usually when I trick you into thinking the bar is lighter than it really is. A Jedi Mind trick for training WOD 5 Muscle Ups 10 Air Squats 200m Run 4 Muscle [...]
Santa Barbara, camping McKenna style: Marinated Terriayki Chicken, grilled asparagus, grilled bell peppers… let’s not forget the fine red wine. WOD 3 Rounds 5 Squat Clean & Jerk #185 #125 10 Bar Facing Burpees Rest 3 Minutes Sprint 1 Mile *** Shoot for getting sub 10min in WOD 1 and sub 8 for the [...]
Hear no evil, see no evil, do no evil….. In light of who Richardo said in yesterdays post, if you are having a bad day and feeling like a negative Nelly then hide it, or tell it to get lost. Try to feed off of all the positive energy radiating from your totally awesome [...]
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