Front Squats: 8,8,8,8
5 rounds for time of:
15 ring dips
20 box jumps
15 ring rows
DAY 24 of the burpee/d-u challenge
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QUICK LINKS
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WE PARTNER WITH
10 Ways To Be A Better CrossFitter by CF South Bay:
http://www.crossfitsouthbay.com/2010/01/10-ways-to-be-a-better-crossfitter/
I think we have seen a variation on this posted before.
10 Ways To Be A Better CrossFitter by CF South Bay:
http://www.crossfitsouthbay.com/2010/01/10-ways-to-be-a-better-crossfitter/
I think we have seen a variation on this posted before.
10 Ways To Be A Better CrossFitter by CF South Bay:
http://www.crossfitsouthbay.com/2010/01/10-ways-to-be-a-better-crossfitter/
I think we have seen a variation on this posted before.
10 Ways To Be A Better CrossFitter by CF South Bay:
http://www.crossfitsouthbay.com/2010/01/10-ways-to-be-a-better-crossfitter/
I think we have seen a variation on this posted before.
10 Ways To Be A Better CrossFitter by CF South Bay:
http://www.crossfitsouthbay.com/2010/01/10-ways-to-be-a-better-crossfitter/
I think we have seen a variation on this posted before.
10 Ways To Be A Better CrossFitter by CF South Bay:
http://www.crossfitsouthbay.com/2010/01/10-ways-to-be-a-better-crossfitter/
I think we have seen a variation on this posted before.
That is a great post and a good read, nice job Janine.
I think every ShedHead needs to read this. I like the no whining segment. It is very true about the music. I, for one, am not a DJ, and when there are music complaints… I just want to turn the music OFF!
I think that we can add to the “10 things”… “stay humble”. Being a CrossFitter doesn’t entitle you to anything. Your fitness has to be earned, just like everything else in the real world. CrossFit is hard, life is hard…earn your fitness like you earn a living, like you earn the respect of your family, your peers and your fellow CrossFitters. Next, “when you compare yourself to others, you become vane or bitter”. Yes, I know we promote a friendly level of competition, but YOUR training should be of the up most importance to YOU. Don’t worry about who is doing what and how they are doing it. Instead, concern yourself with how YOU can be better today than you were yesterday.
We have been very fortunate to have a strong family of ShedHeads. The level of support is very high within our walls. As our family grows, let’s continue to support each other as we strive for elite fitness!
That is a great post and a good read, nice job Janine.
I think every ShedHead needs to read this. I like the no whining segment. It is very true about the music. I, for one, am not a DJ, and when there are music complaints… I just want to turn the music OFF!
I think that we can add to the “10 things”… “stay humble”. Being a CrossFitter doesn’t entitle you to anything. Your fitness has to be earned, just like everything else in the real world. CrossFit is hard, life is hard…earn your fitness like you earn a living, like you earn the respect of your family, your peers and your fellow CrossFitters. Next, “when you compare yourself to others, you become vane or bitter”. Yes, I know we promote a friendly level of competition, but YOUR training should be of the up most importance to YOU. Don’t worry about who is doing what and how they are doing it. Instead, concern yourself with how YOU can be better today than you were yesterday.
We have been very fortunate to have a strong family of ShedHeads. The level of support is very high within our walls. As our family grows, let’s continue to support each other as we strive for elite fitness!
That is a great post and a good read, nice job Janine.
I think every ShedHead needs to read this. I like the no whining segment. It is very true about the music. I, for one, am not a DJ, and when there are music complaints… I just want to turn the music OFF!
I think that we can add to the “10 things”… “stay humble”. Being a CrossFitter doesn’t entitle you to anything. Your fitness has to be earned, just like everything else in the real world. CrossFit is hard, life is hard…earn your fitness like you earn a living, like you earn the respect of your family, your peers and your fellow CrossFitters. Next, “when you compare yourself to others, you become vane or bitter”. Yes, I know we promote a friendly level of competition, but YOUR training should be of the up most importance to YOU. Don’t worry about who is doing what and how they are doing it. Instead, concern yourself with how YOU can be better today than you were yesterday.
We have been very fortunate to have a strong family of ShedHeads. The level of support is very high within our walls. As our family grows, let’s continue to support each other as we strive for elite fitness!
That is a great post and a good read, nice job Janine.
I think every ShedHead needs to read this. I like the no whining segment. It is very true about the music. I, for one, am not a DJ, and when there are music complaints… I just want to turn the music OFF!
I think that we can add to the “10 things”… “stay humble”. Being a CrossFitter doesn’t entitle you to anything. Your fitness has to be earned, just like everything else in the real world. CrossFit is hard, life is hard…earn your fitness like you earn a living, like you earn the respect of your family, your peers and your fellow CrossFitters. Next, “when you compare yourself to others, you become vane or bitter”. Yes, I know we promote a friendly level of competition, but YOUR training should be of the up most importance to YOU. Don’t worry about who is doing what and how they are doing it. Instead, concern yourself with how YOU can be better today than you were yesterday.
We have been very fortunate to have a strong family of ShedHeads. The level of support is very high within our walls. As our family grows, let’s continue to support each other as we strive for elite fitness!
That is a great post and a good read, nice job Janine.
I think every ShedHead needs to read this. I like the no whining segment. It is very true about the music. I, for one, am not a DJ, and when there are music complaints… I just want to turn the music OFF!
I think that we can add to the “10 things”… “stay humble”. Being a CrossFitter doesn’t entitle you to anything. Your fitness has to be earned, just like everything else in the real world. CrossFit is hard, life is hard…earn your fitness like you earn a living, like you earn the respect of your family, your peers and your fellow CrossFitters. Next, “when you compare yourself to others, you become vane or bitter”. Yes, I know we promote a friendly level of competition, but YOUR training should be of the up most importance to YOU. Don’t worry about who is doing what and how they are doing it. Instead, concern yourself with how YOU can be better today than you were yesterday.
We have been very fortunate to have a strong family of ShedHeads. The level of support is very high within our walls. As our family grows, let’s continue to support each other as we strive for elite fitness!
That is a great post and a good read, nice job Janine.
I think every ShedHead needs to read this. I like the no whining segment. It is very true about the music. I, for one, am not a DJ, and when there are music complaints… I just want to turn the music OFF!
I think that we can add to the “10 things”… “stay humble”. Being a CrossFitter doesn’t entitle you to anything. Your fitness has to be earned, just like everything else in the real world. CrossFit is hard, life is hard…earn your fitness like you earn a living, like you earn the respect of your family, your peers and your fellow CrossFitters. Next, “when you compare yourself to others, you become vane or bitter”. Yes, I know we promote a friendly level of competition, but YOUR training should be of the up most importance to YOU. Don’t worry about who is doing what and how they are doing it. Instead, concern yourself with how YOU can be better today than you were yesterday.
We have been very fortunate to have a strong family of ShedHeads. The level of support is very high within our walls. As our family grows, let’s continue to support each other as we strive for elite fitness!
The world breaks everyone and after many are strong in the broken places……
Day 24 – both unbroken today. Amusing myself w/trying for triple unders.
The world breaks everyone and after many are strong in the broken places……
Day 24 – both unbroken today. Amusing myself w/trying for triple unders.
The world breaks everyone and after many are strong in the broken places……
Day 24 – both unbroken today. Amusing myself w/trying for triple unders.
The world breaks everyone and after many are strong in the broken places……
Day 24 – both unbroken today. Amusing myself w/trying for triple unders.
The world breaks everyone and after many are strong in the broken places……
Day 24 – both unbroken today. Amusing myself w/trying for triple unders.
The world breaks everyone and after many are strong in the broken places……
Day 24 – both unbroken today. Amusing myself w/trying for triple unders.
Ironic…maybe – but look what was just brought to my attention.
As has been demonstrated consistently on and off the Board, the Shed is packed with strong, dedicated and amazing women…true athletes.
http://www.jerseygirltriathlon.com/
Plenty of time to prepare.
Ironic…maybe – but look what was just brought to my attention.
As has been demonstrated consistently on and off the Board, the Shed is packed with strong, dedicated and amazing women…true athletes.
http://www.jerseygirltriathlon.com/
Plenty of time to prepare.
Ironic…maybe – but look what was just brought to my attention.
As has been demonstrated consistently on and off the Board, the Shed is packed with strong, dedicated and amazing women…true athletes.
http://www.jerseygirltriathlon.com/
Plenty of time to prepare.
Ironic…maybe – but look what was just brought to my attention.
As has been demonstrated consistently on and off the Board, the Shed is packed with strong, dedicated and amazing women…true athletes.
http://www.jerseygirltriathlon.com/
Plenty of time to prepare.
Ironic…maybe – but look what was just brought to my attention.
As has been demonstrated consistently on and off the Board, the Shed is packed with strong, dedicated and amazing women…true athletes.
http://www.jerseygirltriathlon.com/
Plenty of time to prepare.
Ironic…maybe – but look what was just brought to my attention.
As has been demonstrated consistently on and off the Board, the Shed is packed with strong, dedicated and amazing women…true athletes.
http://www.jerseygirltriathlon.com/
Plenty of time to prepare.
the handstand Wod video shows kipping hspu. ill have to keep that in mind.
the handstand Wod video shows kipping hspu. ill have to keep that in mind.
the handstand Wod video shows kipping hspu. ill have to keep that in mind.
the handstand Wod video shows kipping hspu. ill have to keep that in mind.
the handstand Wod video shows kipping hspu. ill have to keep that in mind.
the handstand Wod video shows kipping hspu. ill have to keep that in mind.
Tried a variation on Deb’s squash/coconut milk recipe.
Sliced an acorn squash in half
Drizzled with evoo
Sprinkled liberally with cinnamon
Placed flesh side down in a baking dish
Poured in about 3/4 of a can of coconut milk
Baked at 400 for about an hour
Added in chopped walnuts halfway through
After checking it at 45 the coco milk started to soak up and carmelize a bit, so you just need to keep an eyer on it so it does not burn.
Had half of it for dinner – it was good!
I am thinking pecans next time.
Butternut squash with pecans and cranberries recipe posted in the paleo section.
Tried a variation on Deb’s squash/coconut milk recipe.
Sliced an acorn squash in half
Drizzled with evoo
Sprinkled liberally with cinnamon
Placed flesh side down in a baking dish
Poured in about 3/4 of a can of coconut milk
Baked at 400 for about an hour
Added in chopped walnuts halfway through
After checking it at 45 the coco milk started to soak up and carmelize a bit, so you just need to keep an eyer on it so it does not burn.
Had half of it for dinner – it was good!
I am thinking pecans next time.
Butternut squash with pecans and cranberries recipe posted in the paleo section.
Tried a variation on Deb’s squash/coconut milk recipe.
Sliced an acorn squash in half
Drizzled with evoo
Sprinkled liberally with cinnamon
Placed flesh side down in a baking dish
Poured in about 3/4 of a can of coconut milk
Baked at 400 for about an hour
Added in chopped walnuts halfway through
After checking it at 45 the coco milk started to soak up and carmelize a bit, so you just need to keep an eyer on it so it does not burn.
Had half of it for dinner – it was good!
I am thinking pecans next time.
Butternut squash with pecans and cranberries recipe posted in the paleo section.
Tried a variation on Deb’s squash/coconut milk recipe.
Sliced an acorn squash in half
Drizzled with evoo
Sprinkled liberally with cinnamon
Placed flesh side down in a baking dish
Poured in about 3/4 of a can of coconut milk
Baked at 400 for about an hour
Added in chopped walnuts halfway through
After checking it at 45 the coco milk started to soak up and carmelize a bit, so you just need to keep an eyer on it so it does not burn.
Had half of it for dinner – it was good!
I am thinking pecans next time.
Butternut squash with pecans and cranberries recipe posted in the paleo section.
Tried a variation on Deb’s squash/coconut milk recipe.
Sliced an acorn squash in half
Drizzled with evoo
Sprinkled liberally with cinnamon
Placed flesh side down in a baking dish
Poured in about 3/4 of a can of coconut milk
Baked at 400 for about an hour
Added in chopped walnuts halfway through
After checking it at 45 the coco milk started to soak up and carmelize a bit, so you just need to keep an eyer on it so it does not burn.
Had half of it for dinner – it was good!
I am thinking pecans next time.
Butternut squash with pecans and cranberries recipe posted in the paleo section.
Tried a variation on Deb’s squash/coconut milk recipe.
Sliced an acorn squash in half
Drizzled with evoo
Sprinkled liberally with cinnamon
Placed flesh side down in a baking dish
Poured in about 3/4 of a can of coconut milk
Baked at 400 for about an hour
Added in chopped walnuts halfway through
After checking it at 45 the coco milk started to soak up and carmelize a bit, so you just need to keep an eyer on it so it does not burn.
Had half of it for dinner – it was good!
I am thinking pecans next time.
Butternut squash with pecans and cranberries recipe posted in the paleo section.
McCoy-
I have seen Maria do the kipping hspu. Very Cool!
I am over my limit – where is SvW, BF or PETE chiming in???
McCoy-
I have seen Maria do the kipping hspu. Very Cool!
I am over my limit – where is SvW, BF or PETE chiming in???
McCoy-
I have seen Maria do the kipping hspu. Very Cool!
I am over my limit – where is SvW, BF or PETE chiming in???
McCoy-
I have seen Maria do the kipping hspu. Very Cool!
I am over my limit – where is SvW, BF or PETE chiming in???
McCoy-
I have seen Maria do the kipping hspu. Very Cool!
I am over my limit – where is SvW, BF or PETE chiming in???
McCoy-
I have seen Maria do the kipping hspu. Very Cool!
I am over my limit – where is SvW, BF or PETE chiming in???
Great reading today J9. I know no whining so i will just mention that I am moving oh so gingerly as the muscles have been worked in my lower limbs. But its all good!
Great reading today J9. I know no whining so i will just mention that I am moving oh so gingerly as the muscles have been worked in my lower limbs. But its all good!
Great reading today J9. I know no whining so i will just mention that I am moving oh so gingerly as the muscles have been worked in my lower limbs. But its all good!
Great reading today J9. I know no whining so i will just mention that I am moving oh so gingerly as the muscles have been worked in my lower limbs. But its all good!
Great reading today J9. I know no whining so i will just mention that I am moving oh so gingerly as the muscles have been worked in my lower limbs. But its all good!
Great reading today J9. I know no whining so i will just mention that I am moving oh so gingerly as the muscles have been worked in my lower limbs. But its all good!
Thanks for all of the patience and awesome support by tonight’s 7:30 crowd. Very cool!
Thanks for all of the patience and awesome support by tonight’s 7:30 crowd. Very cool!
Thanks for all of the patience and awesome support by tonight’s 7:30 crowd. Very cool!
Thanks for all of the patience and awesome support by tonight’s 7:30 crowd. Very cool!
Thanks for all of the patience and awesome support by tonight’s 7:30 crowd. Very cool!
Thanks for all of the patience and awesome support by tonight’s 7:30 crowd. Very cool!
Final loads/times
Day 3 modified: (jumping dips-jd, step-ups-stp)
Al-145#/18:31, some jd
Phil-95#/15:37, jd, some stp
Diane-75#/12:55, jd and all 100 reps jumping on the box… hooooray Diane!
CKL-55#/12:07, jd, stp
Morris-75#/15:40, jd, stp
AmyL-mommyfied
Karen-80#/12:57, jd
Sena-95#/13:24, jd
Ken-10:12, subbed ghd sit-ups for box jumps
BOC-135#/14:21, jd
Deb-95#/11:46, jd
Estey-11:32, jd
Melanie-115#/11:03, jd
Cheryl-105#back sqt/9:34, jd
Janice-95#/11:33, jd
Caroline-65#/11:55, jd, ghd sit-ups subbed for box jumps
Susan-12:25, jd, stp
CK-80#/12:59, jd, stp
AmyF-65#/13:00, jd, stp
Kat-95#/10:29, jd
Lisa-18:08, jd, stp
Day 3 rx’d:
Pat-155#/9:32
Gary-95#/16:22
Kevin-155#/10:36
Beard-135#/10:59
Matt-195#/11:21
Diet Pepsi-135#/10:31
Randy-165#/11:01
Alex-205#/5:59….yes, 5:59!
VonRon-185#/9:43
David-105#/13:32
Charlie-185#/10:50
Scott-195#/9:53
Final loads/times
Day 3 modified: (jumping dips-jd, step-ups-stp)
Al-145#/18:31, some jd
Phil-95#/15:37, jd, some stp
Diane-75#/12:55, jd and all 100 reps jumping on the box… hooooray Diane!
CKL-55#/12:07, jd, stp
Morris-75#/15:40, jd, stp
AmyL-mommyfied
Karen-80#/12:57, jd
Sena-95#/13:24, jd
Ken-10:12, subbed ghd sit-ups for box jumps
BOC-135#/14:21, jd
Deb-95#/11:46, jd
Estey-11:32, jd
Melanie-115#/11:03, jd
Cheryl-105#back sqt/9:34, jd
Janice-95#/11:33, jd
Caroline-65#/11:55, jd, ghd sit-ups subbed for box jumps
Susan-12:25, jd, stp
CK-80#/12:59, jd, stp
AmyF-65#/13:00, jd, stp
Kat-95#/10:29, jd
Lisa-18:08, jd, stp
Day 3 rx’d:
Pat-155#/9:32
Gary-95#/16:22
Kevin-155#/10:36
Beard-135#/10:59
Matt-195#/11:21
Diet Pepsi-135#/10:31
Randy-165#/11:01
Alex-205#/5:59….yes, 5:59!
VonRon-185#/9:43
David-105#/13:32
Charlie-185#/10:50
Scott-195#/9:53
Final loads/times
Day 3 modified: (jumping dips-jd, step-ups-stp)
Al-145#/18:31, some jd
Phil-95#/15:37, jd, some stp
Diane-75#/12:55, jd and all 100 reps jumping on the box… hooooray Diane!
CKL-55#/12:07, jd, stp
Morris-75#/15:40, jd, stp
AmyL-mommyfied
Karen-80#/12:57, jd
Sena-95#/13:24, jd
Ken-10:12, subbed ghd sit-ups for box jumps
BOC-135#/14:21, jd
Deb-95#/11:46, jd
Estey-11:32, jd
Melanie-115#/11:03, jd
Cheryl-105#back sqt/9:34, jd
Janice-95#/11:33, jd
Caroline-65#/11:55, jd, ghd sit-ups subbed for box jumps
Susan-12:25, jd, stp
CK-80#/12:59, jd, stp
AmyF-65#/13:00, jd, stp
Kat-95#/10:29, jd
Lisa-18:08, jd, stp
Day 3 rx’d:
Pat-155#/9:32
Gary-95#/16:22
Kevin-155#/10:36
Beard-135#/10:59
Matt-195#/11:21
Diet Pepsi-135#/10:31
Randy-165#/11:01
Alex-205#/5:59….yes, 5:59!
VonRon-185#/9:43
David-105#/13:32
Charlie-185#/10:50
Scott-195#/9:53
Final loads/times
Day 3 modified: (jumping dips-jd, step-ups-stp)
Al-145#/18:31, some jd
Phil-95#/15:37, jd, some stp
Diane-75#/12:55, jd and all 100 reps jumping on the box… hooooray Diane!
CKL-55#/12:07, jd, stp
Morris-75#/15:40, jd, stp
AmyL-mommyfied
Karen-80#/12:57, jd
Sena-95#/13:24, jd
Ken-10:12, subbed ghd sit-ups for box jumps
BOC-135#/14:21, jd
Deb-95#/11:46, jd
Estey-11:32, jd
Melanie-115#/11:03, jd
Cheryl-105#back sqt/9:34, jd
Janice-95#/11:33, jd
Caroline-65#/11:55, jd, ghd sit-ups subbed for box jumps
Susan-12:25, jd, stp
CK-80#/12:59, jd, stp
AmyF-65#/13:00, jd, stp
Kat-95#/10:29, jd
Lisa-18:08, jd, stp
Day 3 rx’d:
Pat-155#/9:32
Gary-95#/16:22
Kevin-155#/10:36
Beard-135#/10:59
Matt-195#/11:21
Diet Pepsi-135#/10:31
Randy-165#/11:01
Alex-205#/5:59….yes, 5:59!
VonRon-185#/9:43
David-105#/13:32
Charlie-185#/10:50
Scott-195#/9:53
Final loads/times
Day 3 modified: (jumping dips-jd, step-ups-stp)
Al-145#/18:31, some jd
Phil-95#/15:37, jd, some stp
Diane-75#/12:55, jd and all 100 reps jumping on the box… hooooray Diane!
CKL-55#/12:07, jd, stp
Morris-75#/15:40, jd, stp
AmyL-mommyfied
Karen-80#/12:57, jd
Sena-95#/13:24, jd
Ken-10:12, subbed ghd sit-ups for box jumps
BOC-135#/14:21, jd
Deb-95#/11:46, jd
Estey-11:32, jd
Melanie-115#/11:03, jd
Cheryl-105#back sqt/9:34, jd
Janice-95#/11:33, jd
Caroline-65#/11:55, jd, ghd sit-ups subbed for box jumps
Susan-12:25, jd, stp
CK-80#/12:59, jd, stp
AmyF-65#/13:00, jd, stp
Kat-95#/10:29, jd
Lisa-18:08, jd, stp
Day 3 rx’d:
Pat-155#/9:32
Gary-95#/16:22
Kevin-155#/10:36
Beard-135#/10:59
Matt-195#/11:21
Diet Pepsi-135#/10:31
Randy-165#/11:01
Alex-205#/5:59….yes, 5:59!
VonRon-185#/9:43
David-105#/13:32
Charlie-185#/10:50
Scott-195#/9:53
Final loads/times
Day 3 modified: (jumping dips-jd, step-ups-stp)
Al-145#/18:31, some jd
Phil-95#/15:37, jd, some stp
Diane-75#/12:55, jd and all 100 reps jumping on the box… hooooray Diane!
CKL-55#/12:07, jd, stp
Morris-75#/15:40, jd, stp
AmyL-mommyfied
Karen-80#/12:57, jd
Sena-95#/13:24, jd
Ken-10:12, subbed ghd sit-ups for box jumps
BOC-135#/14:21, jd
Deb-95#/11:46, jd
Estey-11:32, jd
Melanie-115#/11:03, jd
Cheryl-105#back sqt/9:34, jd
Janice-95#/11:33, jd
Caroline-65#/11:55, jd, ghd sit-ups subbed for box jumps
Susan-12:25, jd, stp
CK-80#/12:59, jd, stp
AmyF-65#/13:00, jd, stp
Kat-95#/10:29, jd
Lisa-18:08, jd, stp
Day 3 rx’d:
Pat-155#/9:32
Gary-95#/16:22
Kevin-155#/10:36
Beard-135#/10:59
Matt-195#/11:21
Diet Pepsi-135#/10:31
Randy-165#/11:01
Alex-205#/5:59….yes, 5:59!
VonRon-185#/9:43
David-105#/13:32
Charlie-185#/10:50
Scott-195#/9:53
Great workout Coach! And you handled the crowd very well!
Great workout Coach! And you handled the crowd very well!
Great workout Coach! And you handled the crowd very well!
Great workout Coach! And you handled the crowd very well!
Great workout Coach! And you handled the crowd very well!
Great workout Coach! And you handled the crowd very well!
Thanks Charlie, your patience and care for the girls was very much appreciated!
Thanks Charlie, your patience and care for the girls was very much appreciated!
Thanks Charlie, your patience and care for the girls was very much appreciated!
Thanks Charlie, your patience and care for the girls was very much appreciated!
Thanks Charlie, your patience and care for the girls was very much appreciated!
Thanks Charlie, your patience and care for the girls was very much appreciated!
Alex, VonRon, Pat and and Scott – Amazing! And once again Cheryl!!! Very Nice!
Alex, VonRon, Pat and and Scott – Amazing! And once again Cheryl!!! Very Nice!
Alex, VonRon, Pat and and Scott – Amazing! And once again Cheryl!!! Very Nice!
Alex, VonRon, Pat and and Scott – Amazing! And once again Cheryl!!! Very Nice!
Alex, VonRon, Pat and and Scott – Amazing! And once again Cheryl!!! Very Nice!
Alex, VonRon, Pat and and Scott – Amazing! And once again Cheryl!!! Very Nice!
again a showing of some strong women tonight!!! feeling the affects of the ring dips already! great workout tonight coach, thanks!!!
again a showing of some strong women tonight!!! feeling the affects of the ring dips already! great workout tonight coach, thanks!!!
again a showing of some strong women tonight!!! feeling the affects of the ring dips already! great workout tonight coach, thanks!!!
again a showing of some strong women tonight!!! feeling the affects of the ring dips already! great workout tonight coach, thanks!!!
again a showing of some strong women tonight!!! feeling the affects of the ring dips already! great workout tonight coach, thanks!!!
again a showing of some strong women tonight!!! feeling the affects of the ring dips already! great workout tonight coach, thanks!!!