Monthly Archives: August 2007

Stop The Presses!

Wednesday 070822 Shoulder Press 5-5-5-5-5 reps Post loads to comments. “Athletically, the abdominals primary role is midline stabilization, not trunk flexion. They are critical to swimming, running, cycling, and jumping, but never is their stabilizing role more critical than when… Read more »

Tabata Tuesdays

Tuesday 070821 “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the… Read more »

Let’s Get It Started!

It’s the start of another awesome week at The Box. Let’s get back to basics with some squatting. Monday 070820 Front Squat 3-3-3-3-3-3-3 reps Post loads to comments. The Elements Class will have their first date with Fran tonight. Wish… Read more »


Saturday 070818 “J.T.” In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in July of 2005. “My husband was a warrior and a man who believed his purpose in… Read more »


Friday 070817 “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our… Read more »


Thursday 070816 “Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on in it… Read more »

Dating Sage

Wednesday 070815 “Dating Sage” Five rounds for time of: 95-pound Snatch, 10 reps 15 Pull-ups 75-pound Thruster, 20 reps Post time to comments. This workout is named after Coach Mike’s daughter. It first showed up May 2, 2005. I’ve always… Read more »

Another case of the Mondays

Monday 070813 50-40-30-20-10 rep rounds of: L Pull-ups Double unders Glute Ham Sit-ups Back Extensions Post time to comments. “We’re changing the world. We’re doing all the right things for all the right people for all the right reasons. And… Read more »


Sunday 080812 “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. Looks like this will be the focus of the olympic lifting class tomorrow as… Read more »