Matt

Hey everyone we just got back from visiting Matt at the hospital. He wants to thank everyone for their wishes and prayers. He's doing very well and should be getting discharged sometime tomorrow. I'm not going to get into what happened too much but he had a ruptured blood vessel in his stomach that was causing internal bleeding over a long period of time. They did a procedure to fix it and he is recovering. The emergency and medical staff also commented that his great physical condition is what enabled him to go on as long as he did before collapsing and that it will greatly aide his recovery. We wish you a speedy recovery Matt and can't wait to see you back in the box kicking our asses!

Happy Halloween

We're back!!! We had some technical difficulties at the office but we're back online. We have had a crazy last few days here at CrossFit Brea. First, thanks to everyone who came out Wednesday night to the Improv, Ian Bagg was hilarious as expected and we had a great time!

Thursday's WOD sucked! 100 pullups, 100 ball slams with some bear crawls thrown in between...good times. There's a certain feeling of accomplishment one gets after completing a workout that includes 100 pullups. Your average Joe cannot do one single pull up, you guys did 100 and thats awesome!

Friday we did some dirty dead-lifts and TGU's. Two of my favorite movements for a few reasons. The dead-lift is a full body functional movement, you're picking dead weight up off the ground. How many times have you seen an decrepit gray haired old person using a walker with the tennis balls on the bottom? A shit load of times right? I can guarantee you that they never once dead-lifted in their lives. When you drop your keys, pick your child up off the ground, pick up groceries, etc., you are dead-lifting them. Learning how to put your body through the proper full range of motion will prevent using a walker or having to live in an assisted living home where people do everything for you. We are thinking long term here, and these movements will keep you fit for life. The Turkish Get-up is a slow, controlled, full body ass kicker plus it just looks really cool when executed correctly. Anyone who thought it would be easy was soon humbled and replaced whatever KB they thought they could lift with a lighter one. Listen to us, trust us, remember to leave your ego at home. We want you to be strong and fit, we don't say "no" or "back it off a bit" because we don't like you, this is a process, change takes time and hard work.

Today's Halloween team WOD was a brutal test of ones will to finish. many people felt sick and wanted to quit, but you didn't. Great Job! This is what the WOD looked like:

1 Rep Max-Squat

I love max days! One because I hate running, burpees, thrusters or anything else that makes me what to throw up, keel over and die. Two because it shows me how much progress I've made since that last time I found my 1RM. Can fitness really be defined by how much weight you can move in one repetition? No. But it serves as a great guideline to show you how all the hard work you put in here day in and day out is paying off. Keep eating clean, keep working hard, and your stats will improve, it's that simple. Great job on the 1RM squat today!

The top 3 men were: 1. Nabil/Jeff D 415#, 2. George D. 335#, 3. Jeff 325#
The top 3 women were: 1. Tatiana 215#, 2. Tarra 205#, Victoria 155#

The leader board has completely changed!!!

If you are participating in the biggest loser challenge, you need to get your weigh-in done before Sunday or you are DQ'd!!!

Vitamin C

With all the different kinds of flu strands we need to make sure and take of the body. I am a huge believer in Vitamin C. I personally take 3000 miligrams of Vitamin C with 25,000 I.Us of vitamin A daily. If I am around someone that is sick I will take 6,000 milligrams of Vitamin C. This is not a recommendation it is just what I do. Some might tell me that this is too much but I have eluded the flu and colds for some time now. I am trying to find a recommendation of vitamin C from a good source but I keep coming up with varying opinions. I will keep you all posted on what I find.

Tabata this...

There's nothing like walking into CrossFit after a long relaxing weekend and seeing "Tabata" on the board. Everyone killed it today, great job! Crossfit Brea prepares you for the unknown and the unknowable. Who knows what tomorrow will bring, only time will tell.

We are going to the Improv this Wednesday night to see Ian Bagg. Please let us know if you will be attending so we can get you a ticket. Sign up on the board!

We are adding a 9:30am class Friday morning and also have moved the 11:30am classes Sat & Sun up an hour to 10:30am. Please make note, we had a few people show up at 11:30am Sunday.

Our friends down at CrossFit Costa Mesa just had this article published in the CrossFit Journal.

Diluting the Brand?

Passionate CrossFitters have questions about the growth of the movement.
Alec Hanson believes existing affiliates need to spend less time worrying
and more time pursuing excellence and virtuosity.

The following open letter was posted Oct. 7, 2009, on the CrossFit Discussion Board as part of a thread titled “Huge Decline in Quality.” It is reformatted and reprinted here with the author’s permission. An Open Letter Regarding CrossFit I don’t normally respond to various letters, articles, blogs, posts and comments regarding CrossFit as a national movement simply because I am too busy growing my humble CrossFit gym and thriving. But today is different for me for some reason, and I feel compelled.

My partner and I have always wondered about the
future of the CrossFit movement as we find ourselves
progressing forward from days of underground garage
gyms to warehouse “boxes” and eventually moving into
massive fitness facilities in the tens of thousands of
square feet. This is the future of CrossFit as I see it.
We have pondered the topic of hundreds of new “certified”
trainers being pumped out every weekend and watched
in curiosity as subsequent affiliates began popping up all
over the nation. We had the same questions about the
ability of these “certified” trainers and new affiliates, at
times thinking the same things a lot of people think.

Things like:
1. These people are diluting the brand.
2. They are causing destruction to what CrossFit
really is.
3. They are injuring people.
4. They don’t know what they are doing.
5. They don’t know how to program, they are bad
trainers, they suck.

The list goes on and on. I have watched affiliates try to
harm other affiliates, steal clients and trainers, and rip
other CrossFit marketing out of the ground or off walls
and buildings. I have watched verbal sparring on forums
and blogs as people try to show how such and such is
superior or inferior, all in an effort to cover their own
insecurity.

It all leads me back to the same consistent foundation
CrossFit was built on that has been a major building
block to the explosive growth: Excellence. People train
with trainers who provide excellence.
When the first WOD was posted on CrossFit.com and
the request was made to “post time to comments,”
the world of fitness was changed. Our old fitness ideas
were challenged and old mind frames refuted—all with
the underlying foundation that we will back it up. And
CrossFitters have been backing it up for years now.

If a “new” trainer affiliates after getting certified and
starts and gym and grows it through passion and enthusiasm
to hundreds of clients, and if those clients are
gaining strength, improving their gym times, dropping
fat and lifting heavier every quarter ... guess what? That
is a good trainer.
Now are they are good as you are? Do they know
more about exercise physiology than you do? Are they
creating superior athletes like you are? Maybe not. If
they are unsafe or not knowledgeable, their clients will all
eventually leave them and find you. If they are creating
massive success for their clients and setting new PRs all
the time and they still keep growing and expanding and
loving their success, then guess what? They are great
trainers. Those who complain that these people don’t
know enough, are not good trainers, etc., are whiney,
whiney victims and need to shut up or go away.
Don’t you get it? A great trainer is someone who inspires
those they train. They create new opportunities for their
members. They push them and encourage them and are
invested in their lives and their success. If they are bad
trainers, their clients will either get hurt, hit plateaus or
realize they don’t really know anything and leave. What
are you afraid of? That’s why I don’t care if 100 new CrossFit gyms open
up blocks apart from me. I spend every day improving
my ability to train people, deepening my knowledge in
all areas around fitness and nutrition, and learning and
adapting to become better each day. If I lose a client to
another gym because that gym does a better job training
them or inspiring them, I don’t cry about how unfair life
is—I learn and I get better. I’m more interested in helping
those new gyms grow effectively, train better and have
massive success like I have.

“But, Alec, the brand is being diluted. People are thinking
they are getting trained at ‘CrossFit’ when they are not.”
I don’t give a shit. Why would I? People have been
getting trained by “personal trainers” who know nothing
about fitness for years and years now. Talk about a
diluted brand image. The title “personal trainer” means
just about as much to me as “life coach.” I don’t know
what the hell you do!
So, my open letter to the CrossFit community can be
simplified into several succinct points:
Get over yourself. Focus on becoming • excellent in
what you do and help those around you become
excellent as well.
• Drop your insecurity and inferiority complex and get
some confidence in your product and what you do.
• Focus on the foundational truths our community
is built on. Love the fact that we are open-source
affiliates versus carbon-copy franchises.
• Stop complaining about how unfair life is and own
up to the reality you have created in your life. Your
ego is not that special.
Oh, and one more thing: Show some damn respect and
appreciation to CrossFit HQ for fighting through the BS it
took to bring this revolution to the world and for helping
fill your damn gym with clients simply through their
“brand” and placing your link on their website.

Great job on the sots press today. You now have another skill to add to the arsenal you have already learned. The sots press recruits every muscle in your body, it's truly a full body workout. Here is Steve Cotter putting a spin on the sots press, literally.

Your attitude when you walk through the door is very important. If you expect to come in here and get an "easy day", you will be very disappointed. Change is not easy, it takes hard work, changing your daily routine, and leaving your comfort zone. If you half ass your reps and cut corners, what do you think the final result will be? Half ass results. Work for each and every rep, fight for that good technique, make it hurt. You have to learn to be comfortable with being uncomfortable. If you cannot do this, then you will not change.

Training with odd objects goes back to the roots of physical fitness. In the old days those who were trying to get strong did not have all the modern equipment available today, they relied on more simple tools to reach their goals. Also, many of the strongmen worked on the farm or did manual labor which required them to lift and move odd shaped objects on a daily basis. Here we are years later, going back to the basics of fitness.

At CrossFit Brea we prepare you today for what life may throw at you tomorrow. When you have to lift a heavy load from the ground to your shoulders, it's not going to be perfectly balanced with the weight distributed evenly on a barbell. Today involved running with a medicine ball. If you have to pick up a load and run with it will you be prepared? Will your body step up and rise to the challenge?

Young Cole learned that the box can and will
bite back, if intensity is not high.

Nabil used tape and paper towels for gloves.

Gloves are optional here at CrossFit Brea. The sick and twisted people that train here sometimes wish they had them but still refuse to wear them.

Whip-smash

Today's WOD was dedicated to our good friend Matt Deleo who turned 39 years young on Monday. We decided to pull the ropes out of the basement for a little whip-smash. The workout involved 39 seconds of whip-smash, a run, and 39 seconds of a ring plank. The whip-smash is deceivingly hard. It looks like fun then after 10 seconds, that fun you thought you were having has suddenly turned to agonizing pain. You can't get a full breath of air, your shoulders are screaming at you to stop, and you start thinking to yourself, "am I going to make it through this workout." Great job to everyone who came in today especially after yesterday's 200 reps of hell. Keep your eye's on the prize. People are increasing their work capacity, dropping weight, filling out their t-shirts, reaching new PR's, and increasing their overall well being. This is why we do what we do.

It's hard to find a good snatch.

We are turning it up on you guys. Make sure you get your rest and proper food intake. We want to call attention to all the ladies that did Rx today. Amy, Mandy, Vicki, and Tatiana. The top three finishers were Tatiana 14:59, Vicki 20:07, Mandy 21:15. Guys top three Ibby 15:37, Paulo 18:29, Kris 19:00

Alcohol

I get asked if alcohol can be part of the diet. Alcohol leads to poor choices. How many time have you opted for the chicken salad instead of the two $0.99 tacos from Jack in the Box. I am no saint but through the years I have trained myself to stay committed as possible to maintaining a proper diet. Diet is everything, so many health problems can be prevented with a clean diet. Take care of your bodies.

Painstorm

The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke

The WOD today was tough. Every person's attitude was geared towards success which was great to see. No one complained, you found a way to get it done. Every once and a while it is good to have a "painstorm" which keeps your ego in check.

Pics from taco night at Cafe El Cholo.
How could you not love that face.

Dr. Chung reading his testimonial.

It was great to see everyone last night. Thank you all for making it a great night. It is interesting to see that fitness brought us all together. For the people that casually visit this site I wish you could see the results that are happening here. Nabil who started 2 months ago has dropped 30lbs. I also want to mention that he could not do a pull-up when he started, today he cranked out 40 before his hands ripped.
Eric Dulce is probably one of my favorite stories and I tell it all the time. He came to us on his first day and said " I can not do any strenuous activity or lift anything heavier than 15#." My first thought was O shit what am going to do with this guy. Eric had his thyroid removed and the doctors put this limitation on him. After a some time of modified training in here the doctors told Eric that he must keep training this way and reduced his medication. He now does prescribed workouts and he just Olympic cleaned 135# not to mention that he has lost 30lbs.
The smiles we see on your faces when you hit a pr or make a change to your body is the payoff. The people that have decided to quit the comfortable gym and start being honest with themselves are changing their lives. The two examples above are just a few that we have, everyday someone is making a difference within themselves.

A fellow gym owner emailed me and asked me if the numbers we posted last night were from the squat clean. My response was hell yeah, we're bad ass. Jeff went up sixty-five pounds and we now have several people cleaning over 230#. One of the most impressive feats of strength would have to be Ibby. The man weighs 145# and he cleaned 225#. It was a great thing to see all the women go up in their max's as well. Poor Jessica Lee was on the verge of tears until she nailed her last clean to improve her total weight.
Some of us learned how much of this lift can be a mental thing. The mental aspect of this game shows its face again. We missed more lifts due to mental weakness than physical. That is not a knock on anyone but the mental strength will come with experience. Some of you need to realize that you just learned the clean and the fact that your technique was sound enough to attempt this lift is an accomplishment in itself. See you all tonight at Cafe El Cholo.

Cleans

Top 3 Women Clean:
1. Amy 95#
2. Vicky 93#
3. Minny 85#

Top 3 Men Clean:
1. Nabil 285#
2. Chris C. 245#
3. Ibby 225#

Congratulations to the top 3 men and women!

The atmosphere of the gym was great today. You could feel the energy and determination before each lift. It was a lot of fun to see everyone's smiles after a big lift. Some of you hit big numbers some of you fell short. If you want optimal performance in the gym it all starts at home with the foods you eat and the sleep you get.

Many athletes will do almost anything for elite performance, but some of those same athletes don’t realize the quest to gain an advantage over other competitors doesn’t have to include steroids and a giant mountain of supplements. Diet is the real key to improving athletic performance, winning competitions and setting new PRs. With a carefully planned diet, smart training and the right amount of fish oil, athletes can improve reaction time, reduce body fat and inflammation, and improve moods—all leading to high performance.

This is not a Joke!!! This is the next gimmick that is on the market. I had to share this with you all. I am certain I pulled an abdominal muscle laughing when I saw this. There is so many things wrong with this I do not know where to start. I love the word "dynamic inertia". Lets take Newtons first law and throw the term "dynamic" in front of it. I could spend all day on this thing but it speaks for itself.
The cycle of training we are entering is strength. Do not think for one second that these workouts get easier. The problem with some training programs is there is no thought to the training. Any monkey can pick shit out of a hat and make you do it. Remember you will not get stronger just doing circuits. We need to have a balance between strength and conditioning.
I hate telling people that we are going to have a strength day because some feel that if your not on the verge of puking your not training hard enough. Today was a great example of what lies ahead.

Lets welcome Fernando to the family. Great job on the OHS. This is a very difficult lift and the more we strengthen the core muscles the better we will get. We say it all the time, but be patient and it will come.

I hated every minute of training, but I said,
''Don't quit. Suffer now and live the rest of your life as a champion.'' -Mahummad Ali

New Burpee Style

Just when you thought burpees could not get any worse... they just did. We incorporated the ball slam into a burpee which ends up being a metabolic nightmare. Nothing ever gets boring here, there is no particular "routine" per say. Our goal is to be ready for anything and to excel at it.
Medicracy is a plague upon America. No one wants to do anything "hard". People want things "fast and easy" which is naive. There is only the illusion of "fast and easy".

Every success is built upon the ability to do better than "good enough". I am very happy to see that people accept it and suffer to become more fit. No gimmicks, no diet pills, no ego... just hard work.

Breathe slow, work fast my friends.

Some people look to the heavens and
beg for mercy. Some smile in the face of
adversity. Either way your still kicking ass.

Frog Hops!!! Our warm-up is most people's

workouts!!!

Jeff, James, Chris, LeeAnn, Paula Nikia, Tarra, Jeff and Marcela, are all new faces from the past week and a half, please get to know each other. We will be having another taco night at Cafe El Cholo in Whittier on Friday the 16, at 6:45. Please sign up or email us to let us know if you can make it.

Dehydration and Mental Edge.

Winter dehydration is creeping up on us. We are noticing more people cramping up. Colder weather often leads to dehydration. Make sure you are staying on top of the water intake and understand that just because all you drink is water does not mean you are getting enough.
More than just showing up and going through the training learn how push through that mental barrier. I often find myself resting on a certain number. This is something I need to mentally overcome. During my circuit the other day I stopped because I thought I had too. Once I did I felt that I could have kept going. I mentally failed and that mental failure led to physically limiting myself for that workout. I did not get better that day but I learned that I need to push harder and next time I will. If the mind can push the body then it will feel the physical improvements.
Their have been countless times throughout my sports career that I have been pushed to that mental breaking point. I was recently put there again by my friend Josh. I was taking a physical beating and was at the point of breaking. I almost lost it. But I stayed in and kept working. One might ask how this made me better? I was taken to a mental state that almost caused me to figuratively collapse. Having been in that state I now feel that during any sport or physical challenge I have the fortitude to press the situation which gives me the advantage.
We have several law enforcement that train here and this mind over matter state could be the difference between life and death. Think about that for a second. What does that mean to you? Whether you are law enforcement or not. Can you mentally train yourself not have that piece of cake. How bad would you feel if the doctor came in and said that you now an irreversible condition due to a shitty diet? How would you tell your family? I am going to die because of my lack of self control.
This whole thing is bigger than coming here and throwing around weights. We are trying to show a new way of life. We as trainers can only do so much. If you are shooting over to the nearest fast food chain after training, you are not mentally strong. I hear kids being the blame of why fast food is consumed. "Its so easy and fast" " "I don't have time because of the kids." To think with all the technology humans posses, we can still say something is not easy. Were not growing our own crops or milking our own cows. How much time can it take to throw together a salad? Why not teach our youth how important proper eating habits can be?
We want the best for everyone who trains here and we want to spread the word of what we do here at CrossFit Brea. Just remember we can't be all talk. It does no good to tell your friends how hard you workout if you won't take your shirt off at the beach. I truly have the utmost respect for everyone that walks through our doors on a regular basis, but it is not I that you need to earn respect. It is within your self that respect truly needs to be earned. - Erik

New Records

Top Push Press Max Women
1. Nancy 105#
2. Mandi / Mary Ann 93#
3. Jess 88#

Top Push Press Max Men
1. Jeff/ Nabil 245#
2. Ed/ Mark 195#
3. Jose/ Dave 185#

It was great to see everyone pushing their limits today. Many of you were nervous leading up to the the attempt which is a good thing. If you are not just a bit nervous before a big lift then it is not heavy enough. Intensity is a component to becoming more fit. Hard and heavy = high reward.

Training Hard vs. Over Training

A topic that we hammer over and over. Start to pay attention to what your body is telling you. I trained 3 times yesterday. Once in the morning, then wrestling practice, and then again with the 5:30 pm class. I went back into wrestling practice today and had a great day. Was not to sore or stiff to train again at 3:30pm. My diet has been on and I am taking the proper protein intake along with my fish oil and BCAA's. I plan on training 2 times tomorrow but if I am to beat up I will substitute a gym workout for a recovery workout.
Signs of over training can be tricky. If you are constantly tired or have trouble sleeping this might be attributed to over training. Pulled muscles, injury, or just getting a cold can be the results of over training. When you over train your body breaks down and without proper recovery and nutrition something will give. Our bodies are our vehicles, we all break down at times but you can prevent most break downs with simple care. Be smart, and train safe.

Welcome back Sean!

Here are some pictures brought back by Sean McKenrick from Afghanistan. He will be training with us until he is redeployed on the 17th of this month. The message here in these pictures is NO EXCUSES. Study these pics and look at the equipment they are using. These guys are using anything and everything to stay fit, in addition of eating MRE's (meals ready to eat.) My father was in the Army and I was almost raised on MRE's, and let me tell you they suck big time.

THE BOX

Sean dragging a sled that is actually
the hood of a car. The guy on the left is
push pressing a car axle.

Sean getting it done!!!

No luxury here just hard work and sweat.
Definitely not your globo gym.

CrossFit vs. P90X

This blog was found on CrossFit Surf City in Huntington Beach.

The next time somebody tries to tell you that their P90X DVD is harder than CrossFit refer them to this article. This is courtesy of Full Potential Fitness and sums up some of the flaws in the P90X program.

"P90X. It seems only fitting that I write my opinions on this program since everyone seems to be asking me. It has taken me a while to formulate my thoughts but keep in mind that I have yet to devote 90 days to this program and nor do I intend to.

From the looks of the website as well as the infomercials the whole concept of P90X is that they utilize the “revolutionary” and “advanced training technique” called Muscle Confusion. Basically, you never give your body the same workout so that your muscles are constantly “guessing” and having to adapt. Since the adaptation process of training is what creates the spike in metabolism it would seem like this program would work right? Correct. I have seen people do P90X with decent results and I’ve seen people do P90X with poor result. The difference? THE DIET. Those who followed a clean diet found better results. What does this mean? It means what every strength and conditioning coach will tell you, “You can’t train a crappy diet.” I don’t care how many air squats you do in 20 minutes time, if you are eating fried chicken on the daily you will remain fat….or get fatter for that matter.

I will say that I have a few gripes with P90X though. Here they are…

1. “Muscle Confusion” IS NOT A NEW CONCEPT. It is one of the AGE-OLD principles of a proper training program. I don’t care if you’re a strength athlete, a sports athlete, or just a gym rat…giving your body new stimuli to adapt to goes back to the CORE BASICS of training. It’s not revolutionary or cutting-edge (although I understand that P90X is just trying to make a buck so they market it as something new that they supposedly came up with). The principle is actually called the GAS principle. General Adaptation Syndrome. Look it up. It’s been around. Oh yeah, and it’s pretty much the model that CrossFit follows. Just look at my WODs for the proof.

2. Programming – P90X claims that it’s about all around fitness. It says that it’s about transforming your whole body, yet many of the DVD’s are centered around body-part splits….and ooollllldddd-school body part splits at that. I mean, who in their right mind still spends an hour doing a “Chest, Shoulders, and Triceps” workout? I mean c’mon, I think drinking a shot of Tabasco sauce would be more exciting. I do understand and appreciate them factoring workouts like Yoga X and X Stretch either as a means of recovery workout or as a way to instill flexibility and quality tissue, but I wish they would encourage this as a piece to each workout and not make it a complete workout all on its own.

3. Intensity – Following this program greatly lacks in accountability on a number of levels. First, you’re allowed to pause the dvd. Now, I know all people start at different levels of fitness and so some people need more rest than others, but I guarantee you that most people are still going to get too much rest. Rather than encouraging “rest as needed” principles, I’d rather scale down the workout to allow people to maintain the same high-intensity total output I’m looking for. Second, this DVD doesn’t know if you’re even doing your exercises properly! I understand that not everyone can afford a trainer or a coach, but if you aren’t going to do your bodyweight squats below parallel with a strongly arched lower back like you’re supposed to, you’re not doing enough work. I don’t care if this means you can get more reps in less time. Third, there’s no progression in strength. I know P90X claims to get your stronger, and I don’t argue that it does (I know people who can do pullups now because of P90X…but I know people who can do more than them because of Crossfit. Go figure). Unless you’re willing to constantly buy more dumbbells, you’re not going to get stronger. Strength improvements can be seen in at least 6 weeks. That’s 42 days. Last time I checked the DVD was called P90X, not P42. That means after your strength has gone up if you aren’t constantly pushing heavier loads, you’re just getting weaker. Also, if you can’t get your hands on a barbell to do some deadlifts and a bar on your back for some heavy squats, you’re not getting stronger. And ladies, I know you’re going to say, “I don’t want to get bulky.” Unless you are an Eastern European powerlifter on the juice, that won’t happen so quit worrying.

To its credit though P90X DOES get people exercising and it’s a lot better than someone taking the pages out of a bodybuilding magazine and mindlessly busting out bicep curls and lateral raises.

Thruster!

Thruster! The technique today on the heavy thrusters was perfect. Great job everyone! The thruster is a taxing weightlifting movement that will humble you no matter how elite you are. If you are still having trouble finding the thruster groove here is a great youtube clip with some tips on how to improve your efficiency.

Derek is getting his CrossFit Level II certification this weekend. Good luck!

Med Ball Run

I have a challenge to all the great runners out there. When I say great I mean long distance at a good speed, not long distance shuffling your feet. There is a fine line between some of these long distance runners and speed walkers. If you consider yourself a great or even a good runner then try adding weight to your run. No, I'm not talking about ankle weights or weighted vest. I am talking about an object that is awkward. Maybe a med ball perhaps?
Today we did just over a mile and a half of a med ball run through Arovista Park. Our med balls are over sized and they make it extremely difficult to hold and breath depending on how you hold it. Vicki held the medicine ball in the pregnant position: ball placed firmly against her stomach and she said as long as it did not bounce it was comfortable. Being a guy I will call that cheating, (just kidding) I tried that and it made it harder for me to breath. The point here is to try to make something your good at or not so good at and make it very uncomfortable. I think we accomplished that today. Nice job to everyone that got it done.

Coodles to Barbie who had to brib her kids to come to the box so she could get a workout in. Told you this could be addicting!!

Dudes dig chicks that lift weights.

I wish everyone could have heard
the moan when I announced we were
doing KBBC (Bear Crawls). Definitely love/hate.

Dirty 32

Today was a great mental test. How hard can you push when you are dog ass tired. You never know what life is going to throw at you. We know that you will not have to tire flip your way out of a fire, but the object today was to keep moving weight when you are fatigued. Being able to move yourself and possible weight (another human) while your tired could happen in a fire. Prepare yourself mentally and physically.