GYM will be closed on New Years Eve both the AM and PM sessions.

I may stay up and watch this posting rise at 4:01am

CHELSEA

How much did the holidays help? We’ll find out.

THere will be no AM class on Friday 12/26 but we will hit the ground running on 12/26 at about 4:15 or 4:30 PM.

Enjoy your holiday with your family

There will be no class on 12/24 in either the am or pm

Its Just Like the Song and is followed accordingly

1 - HSPU
2 - KtoE
3 - Pull Ups
4 - Push Ups

FIVE BOX JUMPS
6 - Air Squats
7 - Sit Ups
8 - Wall Ball
9 - DB/KB Swings
10 - PLuo JUmps
11 - Thrusters
12 - Burpees

Just so everyone knows whats going on

December 24 - Christmas Eve - NO AM OR PM CLASSES

DECEMBER 26 - DAY after CHRISTMAS - NO AM CLASSES

DECEMBER 31 - NEW YEARS EVE - NO AM OR PM CLASSES

JANUARY 1 - NEW YEARS DAY - SPECIAL 10am WORKOUT

If you have relatives or friends coming in from out of town - tell them to bring their gym stuff and bring them to a workout

EACH person should try to get someone new to come to the gym

Let’s get ready to start the weekend!

15 overhead squats with the bar (weighted according to individual ability)
5 “L” pull ups (if you cannot do an “L” pull up then do 15 regular pull ups)
15 push press
15 knees to elbows
15 hang clean with dbs

4 rounds

5×5 - Power Cleans consult with Dean to determine weights/technique

Sorry about not posting Monday and Wednesdays blogs. I developed gout in my left foot and ankle and just spent a couple of days in the hospital. I thought morphine was supposed to be something good. The only thing it did for me was give me a headache. Anyway, my workouts are back at the gym, so I wont be able to get them until I physically can get over there. Its still very hard to get around so Im not sure when that might be. But if they arent posted this week, Ill make sure that they get posted next week. Quite Frankly, I was surprised that I didnt post all of them for the month which is what I normally do upon receiving them.

Anyway, I love the energy in the gym. Everyone working REALLY hard and encouraging those that are new. I dont ever remember this kind of dedication and committment to getting better. I think its great for all of us. It certainly makes me feel young, although the King Edward routinge(gout) that I just went through clearly doesnt.

As an early new years resolution, besides yourself, who else do you know that you can get to come to the gym. NO THEY DONT HAVE TO GET IN SHAPE TO COME HERE. We will customize each workout to fit each person until they are able to participate.

DB Suitcase Dead Lift - 5

DB Squat Hang Clean - 5

DB Push Press - 5

DB Squat - 5 weights on shoulders

x 5 GO HEAVY

At the end 5 reps should be VERY DIFFICULT if not Imposssible

1 Rep Max Power CLean (determine 1 rep max Power CLean)