Monday, March 29, 2010

Another Tabata ...March 28, 2010

Sunday's workout turned out to be a good one. But hey they are always good, right? I put another twist on the tabata workout for this one. Overall I thought it was a good mix.

Four exercises, 3 min each of 20 sec on, 10 sec off. 30 sec between exercises to switch stations. This is slightly different from crossfit's "Tabata Something Else," which is 4 minutes per station and zero rest between stations. Also I chose different exercises.  Here's the workout:

Jumping Ring pullups, rings to chest, full extension on every rep.

Wall Ball, 23# ball

Tractor tire flip (every flip counts 3 points)

110# dumbbell static standing hold. (that's right, just pick em up and hold em!)
(10 pts for a successful hold, 5 pts deduction for a failure)

Results-     Tim- 198
                  Larry- 218
                  Jay- 205

Depending on your injury status, areas you are focusing on, or equipment limitations, you could swap out any of the above exercises and sub in what works for you.  Next time I might go and ahead and add one more round to each exercise and go seven rounds per exercise instead of six. I must say I really liked having the dumbell hold included. It is actually very functional, even though it may not appear so at first. It may be just an isometric hold but it seems to me there are a lot of  real life situations that could require exactly that and your grip and core strength will be vital. That's the exercise that cost me the race. If we threw that one out, I would have won by a big margin. But fair is fair, neither Larry nor Jay put them down, so I have to give equal weight to that exercise.

If you should decide to try this, here's a couple tips. Make sure the dumbbells are set up on boxes or something about knee high so you're not deadlifting them every time!
        Make sure you have a good scorekeeper! My wife Lorinda did a great job keeping score. It's not easy because you have to watch the time, and call out stop and go, AND during every 10 second break you have to write down all the scores. You have to be focused not to screw that up. I already can't wait to do that one again and try to beat my score. Good work Jay & Larry, watch out because next time I'm not puttin those dumbbells down, no matter how much it hurts.

Saturday, March 27, 2010

Friday Night Workout

30 Lunges
30 Power Clean 95#
300 rope skips
30 burpees
20 lunges
20 power cleans
200 skips
20 burpees
10 lunges
10 power cleans
100 skips
10 burpees

Compare to: 2/18/10

Then:  Jay- 22:49    
           B-   22:57

Now: Jay - 17:27
           B-    17:57
          Larry - 17:37

I don't know about y'all but that is a heck of a lot of improvement! Same amount of work, huge decrease in time. What does that mean? Well if we look at this equation haha....let's geek out for a minute. Force x Distance divided by time is what? Power. Power is Intensity. The time rate of doing work. Let's take Brandon's improvement of exactly 5 minutes. That's 21.78% faster than his previous performance. Not only that but last time Brandon did not use 95# on the cleans, I think he used 75#! That is a huge improvement in work capacity accomplished in one month. On top of that Brandon has missed some workouts here and there.
        Let's take Jay's performance. He chopped 5:22 off his time, a reduction of 23.49%! And then we have Larry, never having done this particular workout and setting an excellent mark of 17:37. Now he'll have something to shoot for next time. Good work gentlemen! I believe you just might be starting to get it.....hehe.

Here's a quote by Greg Glassman, and one of my favorites.

Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.

No Man's Land

Don't end up in No Man's Land. This is a great term I just discovered. I don't know who coined this phrase, or if anyone knows who did. For people who make fitness, health, and training a lifestyle, this is really something to think about. This is a great term to describe that middle ground occupied by the average trainee or competitor. In terms of a workout, it can be used to describe an intensity level that's just hard enough to create a little burn, but not enough to be a truly meaningful, push the envelope kind of intensity. I imagine the vast majority of activity in gyms and in races takes place somewhere in no man's land. The term is fitting because if that's where you are day in and day out, you are likely going nowhere. Ask yourself why you're training. If you're going to take the time to do it, don't you want it to have some effect? Or are you content to just go through the motions, and remain in no man's land?
           What's even more interesting is the science that supports this. Hours and hours of mediocre training, and I do mean training that feels moderately difficult, will not produce the effect of a single 4 minute tabata squat session. With very high intensity, we are putting peak stress on both aerobic and anaerobic capacities. The stimulus is enormous and the response is dramatic. Of course, keep in mind that you can't keep up this level of intensity for long, so we are talking about things like tabata intervals, or single explosive movements like those used by crossfit and olympic weightlifters, etc...or crossfit benchmark workouts, like Grace and Fran.
         If you're in the middle of the pack in a race, then you're in no man's land. Those who decide "hey wait, there's another gear here" and shift up into the lead, are a special breed. I'm as guilty as anyone of spending too much time in this no man's land. Consider this quote:

As respected cycling journalist and coach Fred Matheny put it almost 15 years ago in an article in Bicycling: ‘NML (no man’s land) workouts provide a kinaesthetic sense of working hard but expose the rider to too much stress per unit gain. Instead most base training should be guilt-producingly easy, and the top end, high-intensity-training (HIT) should be very mentally hard, not sort of hard’ (4).

Now, unless you're specifically training for an endurance event like a 100 mile bike ride or a triathlon, I don't think you need to spend hours and hours doing the "guilt-inducingly easy" workouts to create that aerobic base. But the point to take away here is that intensity is king. If you can sustain the work level for an extended period of time, even if it seems hard, then it simply does not qualify as "high-intensity." If on the other hand, you want to stop immediately, now you're talking intensity.
So the next time you're pounding out a workout, ask yourself: "Am I in no man's land?"

Monday, March 22, 2010

The Crossfit Level 1 Certification

I just got back from the Level 1 cert at Elite Crossfit in San Antonio. It was really an incredible experience and something I should have done a long time ago. There were so many different people I was thinking of while I was there, wishing they too could be there soaking up the information and benefiting from the experience. Unless you were there, it's just impossible to relay the enthusiasm and passion of the certification staff.  Just being in the same room with about 50 other like minded people who are hungry for the knowledge, and wanting to develop their coaching skills, is a powerful thing. I'm happy to say that a lot of the information that was covered was a validation of skills, techniques, and methods that I've been implementing for a long time. Knowing that I have been doing a lot of things right gave me a lot of satisfaction. On the other hand, there are definitely some important areas that I have been neglecting, and not giving nearly enough attention. First among these is fundamentals. I was really impressed with how the staff would not stop coaching a client until the technique was improved or the client understood the concept and made progress on correcting it. The mistake that I have been guilty of is allowing a client to load up a flawed movement, such as a deadlift or a squat, instead of having the patience and the courage really, to insist that they slow down and really, REALLY get it right. By doing that, I as the trainer, am doing you a dis-service. I think a lot of trainers make this mistake, because hey let's face it, sometimes details and nuances of movements are very boring! People usually want to get to the meat of the workout and get some. So when the trainer spends a lot of time trying to drive home details of position, alignment, technique, it can get a little frustrating. But I strongly believe that this frustration is vital for you as a client or trainee,  to go through. Here's why. If you want to develop maximum horsepower and intensity, then proper technique and full range of motion is the only way to achieve that. You cannot construct even a small building without a solid foundation. Whatever outcome you're looking for, the outcome will be favorably influenced by sound, correct movements, and full range of motion. If you shortcut this, you are putting a ceiling on your development beyond which you will not rise. This means you're going to have to get out of your comfort zone and do some things that you may not like to do. If you have trouble with a deep squat for example, be expecting to have to do one. Whatever you're not good at, that's what we're gonna work on, even if it means we have to slow things way down, and remove the load. Trust me I'll still be able to deliver the intensity, and you'll still get the results you want. In fact you'll eventually develop more fully, get stronger, leaner, more flexible, more dynamic and powerful than ever. 

Monday, March 15, 2010

The Four Man Blitz (hung over and sleep deprived)

Sunday's workout was the Four Man Blitz. On this particular Sunday I should have renamed it, the hungover and sleep deprived Four Man Blitz! Seems some of the crew went down to South Padre and enjoyed a little spring break festivities, and then paid the price on Sunday afternoon. Turned into an excellent teachable moment, and taught the fellows a lesson that alcohol, lack of sleep, and late nights simply do not mix with high intensity training. In fact, I can hardly think of two things that would produce a worse combination. This type of training puts a huge demand on your body and all its systems. An optimal, maximal, PR type of performance requires preparation, sleep, nutrition, hydration, and diligence. You don't accidentally get in elite physical condition. At these levels of output, you better be focused. The way I see it, one night of heavy drinking, followed by lack of sleep, can basically cancel out a week of training. Here's a great article on the subject that I read on  Take a look at this and see the SIX crushing blows alcohol puts on athletic performance!

1. Interferes with deep, restorative REM sleep.

While alcohol can make you sleepy initially, it should never be used as a sedative because it disrupts your sleep cycles, especially REM. This stage is particularly important to athletes because it’s when you consolidate and commit to long-term memory what you learned during the day. So if you’ve taken a golf lesson, for instance, getting good REM sleep will help ensure that your mind and muscles assimilate the new technique.

2. Wrings the body of water and nutrients.

You already know that alcohol is a potent diuretic and that without adequate fluid your system is like an engine without oil. But what you may not realize is that in all that pee are lots of water-soluble vitamins and minerals that your muscles need for balance and performance. For athletes, the dehydrating effects of alcohol carry a double punch.

3. Disrupts the muscle-building process.

Reaching for a beer to reward yourself after a hard workout is one of the dumbest things you can do if your goal is to add lean mass. Alcohol is a bully in the body. It pushes aside protein, carbohydrate and other nutrients, which muscles need for recovery and growth, as it demands to be metabolized first. It always takes precedence. This deprives your post-exercise body of what it needs most and, thereby, sabotages improvement.

4. Spikes the production of cortisol.

This is the body’s stress hormone. Think of it as the alarm that triggers a gazillion little firemen to take off through your system. The longer these guys are on the scene, the more havoc they wreak, namely impairing thinking, raising blood pressure, decreasing bone density and muscle tissue, and increasing abdominal fat.

5. Depresses the immune system.

Alcohol and, subsequently, cortisol also handcuffs our body’s T-cells, which are activated when germs, a virus or another invader enters the body. This means you’re not only more likely to get sick and lose training time if you drink, but injuries will also take longer to heal.

6. Impairs reaction time long after consumption.

It takes roughly one hour for each drink to be metabolized and leave your system. But since you’re also becoming dehydrated, losing nutrients, interfering with muscle-protein synthesis, disrupting sleep and doing everything else we mentioned, your body will be hung over long after the buzz fades and the cobwebs in your head clear. One study out of New Zealand detected negative performance effects up to 60 hours post-binge.

Hey the message is clear. Have a beer once in a while, sure enjoy a party now and then. But heavy drinking will cost you. You can't have elite fitness without sacrificing some of these things. You might as well skip every third workout, it would amount to the same thing. There are "normal" folks who will never get out of their comfort zone or deprive themselves of ANYthing, they will never experience the reward of long term discipline and hard work. That is a deep fulfilling reward that has no equal. And then there are people who are driven to rise above that, and ARE willing to experience some discomfort, for awhile. Then there's the last group, and these are the ones who embrace this thinking not as a fad, but for a lifetime.

Friday, March 12, 2010

What are the best abdominal exercises?

When I hear this question, my first inclination is to ask "best.....for what?" To develop absolute strength? To improve muscle endurance? To get a six pack? To get rid of body fat around your mid-section? Best in terms of total muscle recruitment? Best as measured by how sore you get? Best for total range of motion? Best can mean a lot of things depending on what you may have in mind.  First and foremost, it's vital to understand that no amount of abdominal exercise will remove bodyfat. That is a completely different issue related to calorie intake vs energy expenditure. Any attempt to get "ripped abs" via endless varieties of "insane" ab workouts will be dissappointing. So the most important question always is, what do you really want? The answer to that will determine your course of action. 99% of the time, the answer relates to appearance. People want a lean midsection of course, so they feel compelled to work the daylights out of that region, thinking that it will just get ridiculousy ripped. The truth is that it won't. This is a myth with the strongest legs ever, and it simply will not die. Most likely this is related to the untold millions spent on advertising and exploiting people's ignorance to sell an amazing variety of supplements, cheap throwaway ab products etc...etc...
        So, how is it done? Well the answer is simple. Everyone has bodyfat layered over various areas of the body. Where it exactly tends to accumulate on you is a matter of genetics. The amount of bodyfat you have is controlled by your caloric intake vs energy expenditure. If you burn more calories than you take in, the law of thermodynamics states that the deficit must come from SOMEwhere right? That would be from stored bodyfat. This has to be done consistently over time. A consistent caloric deficit week after week, and month upon month will VERY gradually cause your body to burn up fat stores. Eventually your midsection will look leaner. This may take a while .....months or even a year or two depending on how much you had there to begin with. So we are dealing with an equation that can be manipulated from two sides. You can affect the outcome by either working your ass off in the gym BURN or EXPEND more calories. Or you can simply cut portions and practice some calorie restriction. Or you can do both, which is the smartest choice of all. People, one thing I will never do is BS you. You will always get the truth from me even if it is not what you want to hear. This is NOT easy! If it were, everyone would have already done it. With that being said it absolutely can be done, by anyone with some discipline, and patience. You will learn a lot about yourself in the process. What are you made of? How hard are you willing to work? Many many people have stated to me how they really want this or that outcome. But a majority of them fail to take the steps to get it done. My conclusion is, they really didn't want it nearly as bad as they thought! It is enormously refreshing and in fact inspiring to see a trainee or client who possesses an absolute burning unstoppable drive to achieve a goal no matter what.
       So to answer your question after this incredibly long winded rant, the best exercises are...(drum roll)...
the ones that burn the most calories in the shortest amount of time. These are the multi-joint, compound, big muscle group exercises. We are talking squats, deadlifts, thrusters, clean and jerk, kettlebell swings, jumps, short sprints, pullups, lunges, rope skipping, burpees, etc.. Notice that these all are total body exercises, recruiting the maximum amount of muscle at one time, and placing the greatest energy demands upon the body. It is rarely necessary to directly target the abs! The primary role of the abs is to provide rigidity or stablity to your trunk and spine. So they are mostly there to PREVENT movement. In every one of the above mentioned exercises, the abs act as a powerful stabilizer. We are working them all the time if we engage in these exercises! They don't require hundreds upon hundreds of reps. That is an exercises in futility. So eat right, eat well, control portions, always stop eating well before you feel full, and bust your ass in the gym. Get in, go hard, get out in less than an hour, and do the big lifts. Go for the high intensity. Make it hurt. Don't overdo the cardio, and you're gonnna be feeling firm and lean. Don't worry about it! Just do it and enjoy it!

Tuesday, March 9, 2010

When will I see results?

As a trainer, I hear this question, or some variation of it, all the time. On the one hand, I know it's an innocent question. On the other hand, it gives me a few clues about the person who's asking it. As soon as I hear someone ask me that, it sends up a red flag, and calls into question their patience, determination, and focus. It's like when you're driving on a long trip and one of your kids, says "How much longer?.....Are we there yet?" My answer to the trainee is the same as it is to my kids. "Just sit back and relax and enjoy the ride, we'll be there before you know it."
        In other words this is a journey, and you need to find something to do to occupy your time.  The problem is that the trainee is impatient, and rather than focusing on the day to day process of training, and proper execution of fundamentals, they are looking too far down the road, and they get discouraged, because they see nothing but empty road.
So again the answer is....just sit back and enjoy the ride, this is gonna take awhile! Your best bet is to learn to enjoy the process and focus on the small day to day improvements. You will learn to notice small changes, such as improved strength or stamina at a particular exercise that you used to really suck at. Maybe you'll notice that you're not nearly as winded now after a bout of interval training. These are the successes that will bring you a sense of accomplishment, and sustain your focus. Maybe you couldn't do one pullup and now you're able to get one full rep.

When you make a habit of enjoying the process, time flies by, and you look up and guess what? You see dramatic changes when you look in the mirror. It's kind of like watching the second hand of a clock tick off a minute. If you tried to hold your breath and watch a minute go by, it would seem like an eternity. But if you breathe and relax and occupy yourself productively, then minutes and hours are like the wink of an eye.

If you want to get to your destination faster, then put your foot on the gas baby, and stay 100% focused, don't take any side trips, don't lose your way, and for God's sake don't do a 180, and go back the way you came!

Saturday, March 6, 2010

Run, Ride, Row & Skip

For those of you actually reading and keeping up with the blog, you just got a rare sneak preview of Sunday's workout. Yep, you read it correctly. No weightlifting, no gymnastics, no bodyweight exercises. All mono-structural, metabolic conditioning for Sunday. Precise workout details to come....

On that note, let's talk about DIET. The word diet is defined by Webster's dictionary as:       

  1. Food and drink regularly consumed, habitual nourishment.

What are you putting in your mouth? Think about it. Write it down for a few days. Take a hard, close look. Is it 50% good? 60%? 75%? Be honest with yourself. I always say, people know generally what's good food and what's not, it's just a matter of discipline. Let's keep this simple. If you want to perform better, feel better, lose fat, and reduce your risk of diabetes, cancer, stroke, and heart attack, then it's time to apply the same discipline to your diet, that you routinely apply to a hard workout!
         I'm gonna give you ten rules, so it's real simple.

1. Cut the starches (carbs) out of your diet as much as possible.

2. Shop the perimeter of the supermarket. All the packaged and processed food in the aisles is most likely not what you want, with a few exceptions such as olive oil, oatmeal, black beans, and salsa.

3. Don't fear fat, it's GOOD for you! This does not include saturated fat, which is solid at room temp like butter. Olive oil, avocado, nuts, seeds, peanut butter, salmon, all of these are good fats.

4. When you buy meat get the leanest cuts you can get.

5. Include a source of protein at every meal if at all possible.

6. Get comfortable eating raw vegetables of every color.

7. Don't complain to me that you just can't stand the taste of this or that. Either you want the results or you don't. Suck it up. Literally.

8. Cut your portions! Exercise calorie restriction, it's good for you!

9. Don't eat candy or sugar or soft drinks. Stay hydrated damn it.

10. When you go out to eat, take a deep breath, and control yourself. Split a plate with someone else, don't eat bread, butter, or chips.

I can just about guarantee if you do that as consciously and consistently as possible, week in and week out, you will lose inches big time, and you will be incredibly fired up by it, and NOTHING, I repeat, NOTHING else will make you perform better in the gym, than losing bodyfat, esp if you have a significant amount of it to lose.

Thursday, March 4, 2010

Thursday, March 4, 2010

3 rounds, 4 stations. During round 1, rest 45 sec after each station. During round 2, rest 60, and round 3, 90. Must get the prescribed number of reps during the time alloted or a penalty is assessed at the end of the workout. (Burpees). During each round, the clock resets, and the rest interval commences when the last athlete finishes his reps, on that particular exercise.

Station 1: Sledgehammer on tractor tire. Must get 20 reps in 45 sec
Rest 45 sec  in rd 1, 60 sec rd 2, 90 sec rd 3
Station 2: Wall ball 20# ball, 10ft target, must get 20 reps in 45 sec
Rest 45, 60, 90 sec
Station 3: Pullups (everyone used green band), get 15 reps in 45 sec
Rest 45, 60, 90 sec
Station 4: 100m Sandbag run, 45# sandbag. (must complete in 30 sec)

Penalty box- JOSH!! Ouch, Josh didn't quite make it thru wall ball at one point and then he had a little trouble on the pullups. He was so close but just didn't quite squeeze out that last rep before time expired.
   I created this workout specifically to allow the athletes to get an adequate recovery after each exercise, and keep the quality of effort high. Work intervals that are too long, or rest intervals that are too short, tend to short circuit the purpose of the workout, because muscular failure is reached before a true metabolic stimulus can be achieved. I was pleased with the outcome. It was obvious everyone stayed far more explosive and they were moving briskly through the work intervals. I also think it works well to progressively allow slightly more rest in later rounds. The athlete recovers both physically and mentally, and can hit it really hard right thru to the end.
          Just for an unexpected twist, I tacked on an extremely brief but very intense finishing sprint. Within one minute after finishing the above workout I announced I had a little something extra. No one knew I had this up my sleeve. This consisted of the following: 10 sledge strikes on tire, 10 jumps on tire, and then 2 tire flips, as fast as humanly possible. This short burst is intended to simulate a last minute flurry at the end of a round in a fight. Chris P. sunk his teeth into this little morsel and ripped it out in 39 seconds. Jay charged into it and was right on his heels at 42 seconds. And finally Big B, who tore it up in 56 seconds.  Damn fine show gentlemen!

Wednesday, March 3, 2010

JJ Does Fran on 3/2/2010

JJ experienced an excellent crossfit benchmark workout..."Fran" for the first time. After a complete general and active warm-up and some good solid deadlifting, we set things up and hit it hard. JJ really pushed hard through the discomfort, and though he was personally somewhat dis-satisfied with his performance, the reality is that he kicked some ass. To put it in perspective, he's been training crossfit style for less than a month. He came in in good shape, but not crossfit shape. (Who does?) So for me to even feel that he was ready to do it AT ALL is a positive thing. Most trainees cannot even do a thruster properly, much less harness the engine and do it in a metabolic conditioning workout. It took me YEARS to get an Rx'd Fran time that I didn't mind sharing with others, and this is JJ's first month. But the dis-satisfaction is a common reaction among highly motivated people. When you expect a lot of yourself, then you can channel that frustration into hard work. His results: 7:03
                           Fran as Rx'd is: 21, 15, 9 reps  of 95# thrusters and pullups, back and forth, for time.
  I had JJ scale this to 65# thrusters, and blue-band assisted pullups (he's still recovering from a shoulder injury from BJJ). So considering all this, great job done!

Tuesday, March 2, 2010

Monday, Mar 1, 2010

"Any coach can make you tired."

I love this quote. I had a coach in high school who we used to make fun of, because whenever we were cutting up or not listening he would say, "I'm gonna run you, and I'm gonna run you, and I'm gonna run you..." and he said it in this country drawl that was real slow. The point is, that was his answer to everything. Just to wear us out to the point that we were useless. We didn't practice skills or drills or setting picks, or running plays or doing the things that would have made us better. A good workout is not always the one that leaves you just completely wrecked! Although we do seek to push the envelope of performance, we do it for a purpose, and that is to be able to produce more horsepower, and to enhance our movement skills.
        A good workout involves creativity, and constantly mixing up the movements, the loads, and the time intervals. If I just wanted to wear you out, we could do burpees and 400 meter repeats all day every day, but that would get very one dimensional and you would simply not develop into an explosive, powerful, agile, well-rounded athlete. Now would you? So don't make the mistake of thinking that ALL we are doing is seeking out pain. Yes to some degree we are doing that, but it's in a carefully controlled manner, and pain is NOT the only criteria that we use to create meaningful, productive workouts. Any coach can make you tired! A creative, thoughtful, experienced coach will design workouts to enhance specific skills or motor qualities.

Now for today's workout results! After yesterday I wanted to put something on the table that would be a good metabolic challenge without repeating the same movements and taxing already sore muscles. Here it is:

35 Burpees                         
60 Situps
Run 300m
25 burpees
40 situps
run 300m
15 burpees
20 situps
run 300m

As you can see this is what we call a "downhill run" because you're doing progressively less work each round, so you should be able to put the hammer down and keep it down, or even pick up speed as you go.

The Results                                             
First place ....Bootz 17:48
 Jay  18:42
 Josh  18:43 (yes only one second later)
 B  21:08

Sunday Workout 2/28/2010

This one was a keeper, I'm going to set this one down as a regular recurring metabolic conditioning workout. It flowed really well, and seemed to be just the right combination of work/rest, coupled with variety so that everyone was challenged to push hard, but able to recover just enough to stay explosive and keep moving well. I love this fight camp and it's just great to see people embracing the work, and showing that willingness to suffer and come out the other side stronger. So many people in this world don't ever want to leave their comfort zone and that's exactly what we want to do as often as possible is get the hell out of that comfort zone, because that's where all of our progress is made. Next time we do this particular workout we WILL keep score!

Here's how it goes. Oh and by the way, if you're reading this and you want to use this workout, please feel free but if you post it somewhere all I ask is that you give credit as to where you got it from.

4 stations, 1 min per station, 20 sec work, 20 sec rest, 20 sec work, 20 sec rest between stations ....4 rounds total!

Go for max reps (except on airdyne, you can go for calories)

Station 1: Airdyne for calories
Station 2: Tire Jump (about 18")
Station 3: Pullups (use band-assist as necessary)
Station 4: Grappler OH alternating push press (25# per bar)

Good hard legitimate work output by all on this workout! You know I'm watching and I know if/when someone is getting complacent and not putting out their best effort. It's evident to me when that does happen and I didn't see ANY of that during this workout. This one kicked ass, we will do it again, so be on the lookout for it in the future.

Feb 26, 2010 -- "Fran"

B was the sole participant in today's workout. Decided to put him through a scaled Fran, so he could get a taste of some real intensity. As always B showed a great fighting spirit, plowed through the suffering and did a great job.

Scaled Fran .....21, 15, 9 of 65# thrusters, and green band assisted pullups


Good Work B!