For time:

25 Double Unders

30 Pullups

20 Box Jumps 24/20"

50 Double Unders

25 Pullups

25 Box Jumps 24/20"

25 Double Unders

20 Pullups

30 Box Jumps 24/20"




Ed working his grip strength!




 Muscle Confusion

I re-posted this article because it made me laugh and because the title is one of the terms bandied about by people who don't know what they're talking about but try to sound like they do.  It's purely a marketing word and I may strike,  about the head and shoulders, the next person who utters it.—George


Assisting Your GAG: How To Defeat The Evil Wheel

 "The benefit of doing this movement assisted, versus just sticking with the kneeling version of the exercise, is that his goal is to be able to successfully complete repetitions with the ab wheel from the standing start. The movement, even when assisted, requires greater strength than the unassisted kneeling version, and thus is strength-building."–Doug Nepodal for Strong First

  [Note: GAG stands for "Glutes, Abs, Grip".  The "Evil Wheel" is that wheel with handles you often see on the shelf at Spartan Performance but you seldom see being used.  The wheel looks like a late-night infomercial exercise gimmick but it's actually a very effective core strength developer.   When you try it you'll understand why it's referred to as "evil".   The wheel will develop strength for some of the other exercises we do.  You are encouraged to try it out!–]George

5 Responses

  1. John H

    George is there going to be a demo tonight on the bosu ball kettlebell snatch, if so would it be possible to get Camille Leblanc-Bazinet?

  2. George

    Sorry…apparently Camille just can’t get up and leave to visit our humble gym.
    Dan- Only people who believe muscles can be confused get confused.

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