What do I say about this little pain in my ass that came into my presence at the very annoying age of 14? I mean I have literally watched BJ grow up in front of my eyes. Although, he is a successful 25 year old engineer now. He still has not lost his touch in annoying everyone in his presence. The only saving grace now is that he is old enough for us all to dish it back which often leads to some very lively times in the gym, hahaha. In all seriousness, I love this little pain in my ass. I feel like his big brother and like all little brothers… it is their job to annoy the older one. BJ is one of my favorite people and it is the coolest thing to be friends with someone that I helped mold into a man. It is crazy to think that BJ is now the same age I was when I started training him! Boy, time really does fly by. For the record this birthday post is late which is fitting, hahaha. I seriously love you like a brother BJ. Happy freaking birthday!!!

Fitness – Strength – Community


50 Single Unders

10 Bumper Jacks 2″

10 Bumper Jacks 4″

10 Y’s, T’s, & W’s

10 Reverse Fly’s


2 Rounds

10 Pass Throughs

10 Good Mornings

10 Snatch Extensions

10 Snatch Pulls

10 OHS



SKILL: (Gymnastic Capacity – T2B Test)


6 T2B

*At Min. 8 add 1 rep until failure. Stop after the 12th Min.

**Sub. Knee Raises or Leg Lifts over a KB accordingly.

WOD: (Slow Glycotic – Strength Test)



1 Snatch (Start at 60% 1RM)

50 Double Unders

(Add 5-10lbs every round)

*Work to a new 1RM Snatch.


2 Rounds

10 Y’s, T’s, & W’s

10 Reverse Fly’s

10 Face Pulls

Recent Posts