Thursday, May 15

I have no words.


Class sign ups here. Ok guys, if you are planning on coming to class, please please please sign up… I’ll make you a batch of my famous Monster Cookies… that’s 4 cups of solid sugar. The dough weighs 9 pounds and they are AMAZING (if I do say so myself)! Just PLEASE sign-up so we know that you are coming. 🙂 K, thanks!






PS, if you hear “Prom 2014” around the gym this week it’s because Halper and myself (Julie) are going to the prom as chaperones (insert laughs here). You all have NO IDEA how excited I am about this. It’s this Friday. I believe Young M.C. said it best :


She’s dressed in yellow, she says “Hello,
Come sit next to me you fine fellow.”
You run over there without a second to lose
And what comes next hey bust a move.




Thursday, May 15





Banded FR position

Ball Smash on peck

Tricep Smash


Iron Crosses

Duck Walk down and back




12 mins. to find  1RM

Front Squat





5 rounds

1 Bear Complex (135/95)

90 seconds rest


7 rounds = 1 complex


What’s a complex you ask??

(1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press)  x 7 = 1 complex.


Oh I almost forgot to add that you can NOT drop the bar at all during the 1 complex.


You’re welcome.


Aren’t you SO GLAD you asked.


No cherry pickers!! The douche canoe is empty… you don’t want to be the first one to fill it this week…. do you?????



I guess I had a lot of words.