Tags » Workouts

Calisthenics or Olympic Lifts, Which is Better?

It’s the age old question, can you build big muscles with calisthenics? And to that question I believe there are two answers. The simple answer is you aren’t going to get the body of a bodybuilder by just doing calisthenics. 590 more words


Day 4 - Chest, Shoulders and Abs Workout

5 minute warm-up
Bench Press
Warm-up Set : 10-20 reps
Acclimation Set : 8 reps
Acclimation Set : 6 reps
Working Set #1 : 3-5 reps… 108 more words


AOC Patterns Make Perfect

You can Absorb the effective and discard the limited, like the icons of fighting innovators before us.

What we Absorb?



  • Roll Lead Hook Rear Hook Lead Hook Rear Hook Pull  LEad Hook Rear Hook Lead Hook Rear Hook Pull Cross Lead Hook Rear Upper Cut…
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Project Independence - July 4, 2014

A few days ago I mentioned I joined a fitness program called Kenzai that transformed my life a year ago. I promised I would talk a bit more about it… Today, I am sharing a blog I wrote in the Kenzai blog (yes we have a blog for the Kenzai community exactly a year ago on Independence Day July 4, 2014. 1,139 more words

Self & Family


V3 CrossFit – CrossFit

God Bless America

View Public Whiteboard

Metcon (No Measure)

7:00 EMOM

5 Hang Power Snatches (115,75)

12 Lateral hops over bar… 10 more words