Not as I had intended

Saturday, February 9, 2013



5 min double under practice
Super rack with a band
Posterior chain flossing
lat activation
overhead shoulder distraction with a band

practice movements!



2 minutes max effort Muscle-ups or Pull-ups

Rest 1 minute

3 rounds for time of:
Row 20 calories
15 Lateral Burpees over Barbell
10 Hang Power Cleans (135/95/65) 

Notes: 7 minute cap.  If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.

 2 minutes max effort Muscle ups or Pull-ups

Rest 1 minute 

7 minutes to establish a 1 RM Push Press (racks may be used)

 Rest 1 minute

2 minutes max effort Double Unders 

Notes:  Advanced athletes may perform a split/push Jerk for the push press portion.


Cool Down:

10 Wall extensions
Couch Stretch
German Hang


I intend to get a handstand on the beach picture before I leave South Africa…. This is my goal!

I had originally intended to talk about the Concept “Every Rep Counts”, and just how true this can be. It means a lot to me. Whether in the realm of training fitness, competition or baselines and measurements. This will tie into the upcoming open and my beliefs about why all of you should DO IT 🙂

But I also didn’t intend on getting a flat tire today, having my printer run out of ink as I was about to print my boarding pass, have my ride find out she cannot get to her car, realize that my passport at hand is my old, expired passport and a couple other hiccups only a few hours from my flight. 

Luckily I am at the airport and more than ready to go home to south Africa and get away, see family and all those nostalgic places I have not seen in 6 years.  So i will not be discussing every rep counts just yet, but rather just be satisfied that the airports have free wireless so I can get your workout up. I am thankful for all my PCF friends and family who helped me out today and will be taking care of Spiff and my responsibilities while I am gone, making it possible for me to take this trip. 

I will definitely miss all of you, PCF has become my LA family and Im sure I’ll look forward to coming home at the end of my trip. Keep training hard, and I promise I wont come back de-conditioned… just well rested, tanned and speaking in a non-sensicle accent 🙂



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