Mark sent tonight's workout over from Bulgaria. I was more than happy to give it to our friends visiting tonight especially our good friend Matt Owen from Project Deliverance.

There are a lot of changes. Look around.

"300FY" has become "400FY"

Clay's strength threshold for the DL is high (175# is only 40% of his 1RM) so these were easy. But the O2 demand caught up after six minutes. And any weight feels too heavy when there isn't enough air.

The psychological trumps all else

Let's Make A Deal

Great work Big Stew

A few seconds improvement can take months of work.

One of the workouts from last night's 'FYF'. The others are posted on the Salvation Site.

Single Leg Squat

Always leading by example. Congrats Johnny.

Everyone's first day is "memorable"

Increasing intensity with each round

The 'FYF' Crew...

You know what they say about payback...

The new GJ record. If you want to do "300FY" hop on the AirDyne and when the clock passes 10:00 if you have 300 calories or greater then you did the workout. If it is 299 calories or less then "FY"...

Today we posted a "Man-Maker How-To" video on the Members Site

No equipment is no excuse

The Danish Polar Bear. I trust that you've continued what you started here. Come back and play soon.

Last night's 'FYF'

Always leading from the front. Thank you for the example you continually set for us Johnny.

Overhead Squat

A congratulations is on order for Thomas Bradley and Jenny Jones. You are a beautiful couple and I was honoured to be invited to share in your special day with you both.

"In good times and in bad. For better or for worse". Stick together always my friends.

A good strategy helps

Jonas

Jonas

Uffe

Hayley...

Jason South and Johnny Carlquist

Doug came up slightly short but he won't when it counts later in the year...

Last Night's FYF

A good day...

Conversations with friends in the industry always bring up interesting points to ponder.

"Throw the bar at your throat"

If you don't have any static holds in your program I would suggest putting some in. Start with the overhead hold, plank hold, and wall sit.

James

Ryan sent me a text today telling me that today was the day. It was indeed.

Last Night's 'FYF'

Burke is a coach who has worked with our football guys the past few seasons. Through his work with them he has earned my respect. It is a treat to have him in the gym to experience firsthand what we do.

Deadlift

A lead instructor is nothing without a great assistant.

Last Night's FYF

Burkey narrowly missing a PR.

TGU

Thank you to all of those who came this weekend. We hope you are getting what you "deserve"...

Hayley has been away for the last few months but it is obvious she worked hard during her absence. It shows in her appearance and it shows in her results. Everyone likes to claim that they are dedicated but only the truly dedicated demonstrate it through their actions. We are proud of you Hayley.

New DL PR

Johnny and James veered away from the TGU/FLR combo but again didn't pick an easier option. Different, but not mellow. P1: 200m Ski Erg (40-45 sec), P2: Hold Slosh Pipe overhead until P1 finished, switch positions, repeat. Do four total sets (800m total Ski per player).

Those of you who own an AirDyne know how difficult this is to accomplish. This screen tells you everything you need to know about Art's willingness to suffer and give it his all.

Thomas closed in on the final meters not looking exactly fresh but not that bad. It hurt didn't it? "Yes. but anything longer than ten minutes and I really get going ..."

The stepping isn't really an issue: the movement costs a lot of energy due to stabilization requirements - and exposes core weakness quickly - but no one drops the KBs while stepping up or down. Everyone gives up during the relatively still period of the hold, waiting for a partner to finish his steps. This suggests the breakdown is not only physical, that when the mind is occupied by movement it is OK but when all there is to do is hold the KBs the mind easily undermines the muscle.

The "Headcutter" caper didn't look bad on the whiteboard. All thought differently about halfway into it. After all, it totals 200 Squats and 100 Presses.

You're more capable than you give yourself credit for...

James definitely earned his shirt. Not only today but having worked his ass off and kept a great, willing attitude throughout his visit. I hope he is rewarded by achieving his goal.

Intensity...

Maximus is so adept at matching the calorie target to the individual and his immediate, post-interval condition that he can make him miss by one or two calories, which is a real kick in the mind.

Chase the Fat Bar DLs with a Dead Hang long enough to allow the mind to get involved and you have a winning combination ...

Single Leg Squat

amie used prescribed weight for BB caper and did the KB Mountains at full weight for Swing but substituted Front Squats @ 135#, 145#, 155# for Goblet Squats, then he was "assigned" the FS + Row caper to finish … he tried to do it @ 80% (225#) but the barbell headed for the floor and didn't slow down that much so he did the sets @ 185#, which is still burly for a 145# guy, who had just "warmed up" with 135 Front Squats at an average weight of 145# … impressive.