Use Bars

3 Hang Cleans

6 Wall Ball

9 Burpees

x 4o

Another Jump Off: How do your times compare to Monday. Do the Champions repeat?

A couple of people have come up to me over the past few weeks and complained about their knee, elbow, shoulder etc. I would like to wax eloquently on this subject. If you have something that hurts while you are doing an exercise STOP!!!. There is a difference between injury and pain, you’ll feel the difference.

The course of what we do can wear on certain parts of your body. If you havent built an extreme foundation for your joints, then you can be subject to them hurting from time to time. We can modify any exercise in order that you can safely and properly do it. Many times, the exercises that we do are foreign to what you are used to and your body will take awhile to catch up.

Your form and function are critical. When we ask you to sit back on your heels, or pull the weights close to your body like you are starting a lawn mower, we are doing this for a reason. If you keep coming forward on your toes or moving the weights away from your body, then the prophecy of pain will be fulfilled.

Additionally, you should ice any part of your body that hurts. You should also notify us each time you come that part x is hurting and we will do the modifications. Ice, Ibuprofen and rest will cure what ails you. We dont do heavy enough weight to get really hurt. Most are repetitive motion injuries where your body is doing things that its not used to doing.

Keep the faith. Let us modify the workout for you. Dont try to power through something that hurts. Ice Ice Baby.

Grab 4 different pairs of Dumbells -

3 - Very Heavy DB Thrusters

6 - Heavy DB Thrusters

9 - Lighter DB Thrusters

12 - Lightest DB Thrusters

x3

Who will be the Jump ROpe King and Queen

JUmp till you miss, last person standing is champ. We will keep time so that we can compare to later groups - Dont forget to record your scores in the book.

3 BB Back Squats

6 Wall Ball

9 Burpees

x4

The plyo boxes and single benches will work prominently in todays workout

1 Foot on top of box - the other in front of box (knee stacked over ankle)

18 DB Lunges Lt

18 DB Lunges Rt

Drop Dumbells -Move over Push Up position - Feet on top of bench (on toes)

18 Decline Push Ups

- Roll over on back - 1 ft on top of bench

18 Hamstring Hip Lifts RT and 18 Hamstring Hip Lifts Lt

Repeat exercises x 12 and then x 6

Grab a Partner

As a team but working 1 at a time complete

300 pull ups

300 push ups

300 situps

300 squats

Soon as 1 person drops off, the partner starts and switch back and forth

Dip -

One Arm DB/KB Snatch (R/L=1)

Pull up

KtoE

21 - 15 - 12 - 9

Since Ive owned the gym, I dont think that I have given a personal shout out to my mentor, Michael Rutherford. Rut and I were training partners for almost 10 years and in that time he taught me basically everything I know about the strength game. Coming from a body building background, I knew little to nothing about how to be strong(except on Bench Presses). Rut taught me the invaluable lessons of core strength, posterior chain development, changing workouts so the body responds, how to Olympic Lift, and how to really push myself to get better. He was extremely patient and asked nothing in return only that I show up promptly at 6:00am every weekday morning and 9:00 am every Saturday. I adopted his slogan of Go Big or Go Home and have it tatooed on my left shoulder. He and I had always talked about getting into the fitness game together and when I retired from the corporate gig, he had the answer for me. I consider him my best friend and thank him everytime I turn the key in the lock at the Fit Pit. Without Rut, I wouldnt be where I am today. So Im saying THANKS FOR EVERYTHING MY FRIEND.

48 each of :

Deadlift - use heaviest weight you can use with good form

Wall Ball

Tire Flip - Since we only have 2 tires, please feel free to spread out so everyone starts in a different place

Dumbell/KB Swing

Lunges in Place (R/L =1)

Please wish Laura Lee a Happy Birthday and Thank Her for this workout.

10 - 180 touch (R/L =1)

20 - Tuck Jump

30 - Double Unders with Jump Rope

40- Pull Ups

50 - Squats

60 - Push Ups

70 - Sit Ups