Thursday 130207


Planks and Flutter Kicks – get that core warmed up before we DL.

Planks with alternating arm and leg – Get in the standard push-up position. Lift your right arm and your left leg off the floor at the same time without moving your torso. Hold. Return to starting position, then repeat, lifting your left leg and right arm. 4 mins total.

Flutter Kicks -Lie face up on the floor with your legs extended, toes pointed and hands tucked underneath your glutes to support your lower back. Lift both legs off the floor a few inches and alternately kick the legs up and down. 3 sets of 50


Dead Lift

It is heavy it is on the ground so pick it up.

Using 90% 0f your 1RM for the math, complete:

AMRAP @80%


Using 90% 0f your 1RM for the math, complete:

AMRAP @80%

Mini MetCon
1:40 Row
:20 rest
Aim for 400m + per effort

Wednesday 121024


Dead Lift 5/3/1

Using 90% of your DL for the calculation, complete:
5 reps or 65%
5 – 70%
AMRAP – 75%

Mini MetCon

400m Run
2:00 Rest

300m Run
1:30 Rest

200m Run
1:00 rest

I am old and have had several knee surgeries. I have been advised by doctors that a knee replacement is in my future. As many of you know, I don’t listen to doctors. If I did, I would NEVER squat and I would have already had my knee replaced.

A story reported in The Boston Globe, following, leads me to believe that knee replacement is a bad idea.

Do you really need a knee replacement?

By Courtney Humphries
Globe Correspondent    October 22, 2012

Dr. John Richmond, chairman of the Department of Orthopedic Surgery at New England Baptist Hospital, says there is no current treatment to slow osteoarthritis. Some patients choose pain management — medication or a brace — which are short-term solutions to delay knee replacement surgery.

When James Jacobsen saw the X-ray images of the worn cartilage in his knees, he understood why his right knee had been causing him pain.

“The X-rays showed bone on bone,” he said. His doctor referred him to an orthopedic specialist, and Jacobsen assumed the worst: That he’d have to get a knee replacement.

But Jacobsen, a 70-year old resident of Port Orchard, Wash., was also given a video and brochure detailing the pros and cons of knee replacement surgery, including interviews with patients who had either opted for it or had chosen more conservative treatment. Referred to as decision aids, the material is designed to give patients a comprehensive and balanced guide to making medical decisions.

By the time Jacobsen saw the orthopedic specialist, he knew he wasn’t ready for anything drastic. A longtime volunteer for Habitat for Humanity who is active with his church, “I’ve got to have my legs under me,” he said. For now, he’s “grinning and Read more Wednesday 121024