Posts By: keith

Fri Di

Friday 080307 “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Compare to 080111.

Work Day

Thursday 080306 Warmup: Burgener Warmup 3x with PVC Heavy Lifting: Power Snatch + Overhead Squat + Snatch Balance 3, 3, 3, 3, 3 MetCon: 5 rounds for time: 15 Kettlebell Swings 15 Medball Cleans Post loads and times to comments…. Read more »

Cin City!

Wednesday 080305 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats,… Read more »

The way it used to be…

Saturday 080301 “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Compare to 071211. According to Hari 150 is the new 100. So this workout now seems quaint and outdated: a throwback to an… Read more »

Back It Up

Friday 080229 Back Squat 3-3-3-3-3 reps Post loads to comments. Compare to 080204. More answers to the question “If your athlete’s life depended on getting in top shape in record time, what would you do?” Having a Paleo party? Try… Read more »

You should know better.

Have you ever read a really stupid warning label and thought what idiot actually was dumb enough to do the thing that this label is warning me against? So perhaps you can imagine how stupid I feel having to write… Read more »


Wednesday 080226 Three minutes at each station: Lunging Buellers Virtual Shoveling Medball Pushups Switch at three minutes and take no rest between stations. Score is the total number of reps. Post score to comments. CAPTION CONTEST! Elite athletes have better… Read more »

Ruby Tuesday

Tuesday 080226 Five rounds for time of: 400 meter Run 50 Squats 30 Back extensions Post time to comments. Weight of the Evidence: Gary Taubes The story of how Milo of Kroton got his strength has been told for over… Read more »