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Author Topic: WideWorkout  (Read 4964 times)
RussWalling
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« on: May 08, 2009, 09:51:53 PM »

I'll post stuff directly about the new WideWorkout here.

This will be (for now) an information only thread.  Post any jibberish in the other thread, I am a flaccid and weak dog

Here are some exercise descriptions and videos. 

Mr. Spectacular:  http://mtnathlete.com/subpage_details.php?subpage_ID=108&page_ID=14

Roof Raises:  http://mtnathlete.com/subpage_details.php?subpage_ID=194&page_ID=14

Leg Blasters:  http://mtnathlete.com/subpage_details.php?subpage_ID=194&page_ID=14

Iron Mans:  http://mtnathlete.com/subpage_details.php?subpage_ID=206&page_ID=14

IM w/o press:  http://mtnathlete.com/subpage_details.php?subpage_ID=311&page_ID=14

Weighted Situp:  http://mtnathlete.com/subpage_details.php?subpage_ID=105&page_ID=14

Walking lunges:  http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.mov

Weighted Pullups:  http://media.crossfit.com/cf-video/CrossFit_WeightedPullups.mov

Inversion pull ups/fake levers:  http://media.crossfit.com/cf-video/CrossFitJournal_GSXPullupBarTraining2Pre1.mov

Jumprope:  http://media.crossfit.com/cf-video/CrossFit_PittBuddyLeePosture.mov

Groovetube/sloshpipe:  http://media.crossfit.com/cf-video/CrossFit_CLTSloshPipe1.mov
http://www.youtube.com/watch?v=Br3VpFCSAE8
http://www.youtube.com/watch?v=YvyWhqlo0K4&
http://www.youtube.com/watch?v=c85PMD0xhlY

Eggs In A Basket, 4 eggs at 20 ft. http://www.widefetish.com/movies_ss_etc/eggs_in_a_basket.mov

PennyPincher:  http://www.youtube.com/watch?v=PoYYypFO4Zo

Six count burpee: http://conditioningresearch.blogspot.com/2008/12/6-count-burpee.html

Superset:  simply doing each exercise without a rest between exercises.

Air Squat:  http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov

Pullovers:  http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html
« Last Edit: May 17, 2009, 09:52:16 PM by russwalling » Logged

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RussWalling
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« Reply #1 on: May 08, 2009, 09:54:23 PM »

List of participants as of 5/11/09

Russ
Ed
Willoughby
excap
wideload
JayBro
murcy
spyork
Rogerlarock
NateMiller
Mungeclimber
RBolton
Prod
caughtinside
goatboy
hoseyB (sort of in, but has no equipment)
« Last Edit: May 15, 2009, 11:49:08 AM by russwalling » Logged

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RussWalling
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« Reply #2 on: May 10, 2009, 11:32:44 AM »

WideWorkout Baseline Tests:

To start, since we all like to see improvement that can be measured, we'll do some baseline fitness tests.  You can keep these numbers to yourself, or post them up for all to see.

Hopefully you all have access to a pull up bar, a ribless 25lb weight plate, a 10lb weight plate and a jump rope.  Some of these items can be substituted with other items. See below.

Do the following and write down the results.  You can warm up if you think that will help.  You can rest as long as you want between exercises.  Just remember what you do so you can do these very same exercises again a couple of times during the blitz and get a true assessment of your progress.

Strength:
Standard pull ups:  maximum amount, 1 set
Standard chin ups: maximum amount, 1 set
Sit ups/crunches on floor, legs bent, maximum in one minute
Push ups, shoulder width hands, maximum in one minute, 1 set
Weight plate pinch, aka Penny Pincher. Test each hand, 25lb plate, maximum time.  Use a flat, non ribbed plate. http://www.youtube.com/watch?v=PoYYypFO4Zo
Horizontal raise with 10lb weight plate, maximum reps (out to the side, palms down.  Raise to just over shoulder height)
Front raise with 10lb weight plate, maximum reps(out in front, palms down.  Raise to just over shoulder height)

Flexibility:
Standard Leg Splits.  Measure gap between feet.
Seated Reach.  Sit on floor, legs out straight. Measure distance your hands pass your feet. (they do pass your feet, right???)
Behind The Back Grab.  If you can do it, swell!  If not, measure distance between finger tips.

Aerobic and Agility:
Four or Six Count Burpees, maximum in one minute (http://conditioningresearch.blogspot.com/2008/12/6-count-burpee.html)
Jump Rope, maximum revolutions in one minute(this might be more of a technique test if you have never been a slave to the rope)
Eggs In A Basket, 4 eggs at 20 ft. http://www.widefetish.com/movies_ss_etc/eggs_in_a_basket.mov
Fitness Walk, see link:  http://walking.about.com/library/cal/ucrockport.htm

For the 25lb weight plate you can substitute a 2x4 with milk jugs or similar weights to give you a challenging pinch project.  If you have any dumbells, you can tie these to a 2x4 with a sling to make the weight.

The real beauty of the baseline tests, is we just snuck in a workout!  Now go have beer!

« Last Edit: May 10, 2009, 09:23:01 PM by russwalling » Logged

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RussWalling
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« Reply #3 on: May 11, 2009, 10:30:10 AM »

This is just the chart to record your numbers.  Copy this chart and post it if you like with your results.  Exercise descriptions and durations are in the WideWorkout Thread above. (http://widefetish.com/simplemachinesforum/index.php?topic=424.0)

Name:
Age:
Date:
Height:
Weight:

Pull ups:

Chin ups:

Sit ups/Crunches:

Push ups:

Penny Pincher L:
Penny Pincher R:

Front Raise L:
Front Raise R:

Splits Gap:

Seated Reach:

Behind Back Grab:

Burpees, 4 or 6 count:

Jump Rope:

Eggs in a Basket:

Fitness Walk:
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RussWalling
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« Reply #4 on: May 15, 2009, 09:24:54 AM »

WideWorkout #1 (General Fitness Routine)

A general fitness routine to get your body used to doing something.... If it floats your boat you can stretch before or after, add items, do less of some, more of others depending on how you feel. The workouts get slightly harder for each similar day. Remember, this is the workout I'm doing (or going to try to) for about 2 weeks. You guys can adjust or modify as needed.  This is only a suggested course of work.  After this workout, the next two weeks of workouts will have some of the compound movements and odd devices that all the super fit kids are doing on the internet.  Oh joy!

Since these "days" are really a split routine, you can do Day 1 in the morning, and Day two the same evening..... or do all 3 Days in one session.  Adjust according to how it feels and how much time you have.

Misc exercises/terms that you may not know:
Superset:  simply doing each exercise without a rest between exercises.
Air Squat:  http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov
Pullovers:  [url]http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html]
http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov
Pullovers:  http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html
6 count Burpee:  http://www.youtube.com/watch?v=s26u-tbCgzQ
Penny Pincher:  http://www.youtube.com/watch?v=PoYYypFO4Zo

Day One: (chest / back)
Jump Rope, 500 or 5 minutes
Push ups, 1 set Max (or one minute)
Pull ups, 2, 4, 6, max, 4, 2 on the minute.
6 count Burpee, 1 set of 25
7/27's: 3 reps total (do a pullup, stop at the top for 7 seconds, then at half way down for 7 seconds, then at full hang for 7 seconds) Can rest between reps.
Situp/Crunch:  50
Jump Rope, 500 or 5 minutes

Day Two: (shoulders / arms)
Jump Rope, 500 or 5 minutes
Superset, Bi's and Tri's, 3 sets, Curls + Behind head tri press. (max with something you can do at least 15 to 20 reps with)
Superset, Front Raise, Horizontal Raise, Bent over Lateral raise.  3 sets of 15 minimum.
Penny Pincher, 2 sets of max time
Pullovers, 3 sets of 12 minimum
Jump Rope, 500 or 5 minutes

Day Three: (aerobic / legs)
Jump Rope, 500 or 5 minutes
Superset: Air Squat and Situp/Crunch:  3 sets of 25 each
Deadlifts, 2 sets, 12 to 15 reps
Jump Rope, 500 or 5 minutes

Day Four: (rest day)
Light Aerobics, ie: stepper, bike, jog, stretch

Day Five: (chest / back)
Jump Rope, 500 or 5 minutes
Push ups, 1 set Max, 1 set of 1/2Max (or one minute)
Pull ups, 3, 5, 6, max, 4, 2 on the minute.
6 count Burpee, 1 set of 25
Chin Ups Lockdowns: Hold each rep at top for 5 seconds.  Two sets, Max.
Situp/Crunch:  50
Jump Rope, 500 or 5 minutes

Day Six: (shoulders / arms)
Jump Rope, 500 or 5 minutes
Superset, Bi's and Tri's, 3 sets, Curls + Behind head tri press. (max with something you can do at least 15 to 20 reps with)
Superset, Front Raise, Horizontal Raise, Bent over Lateral raise.  3 sets of 15 minimum.
Penny Pincher, 2 sets of max time
Pullovers, 3 sets of 12 minimum
Wrist curls, 2 sets of Max
Jump Rope, 500 or 5 minutes

Day Seven: (aerobic / legs)
Jump Rope, 500 or 5 minutes
Superset: Air Squat and Situp/Crunch:  3 sets of 25 each
Deadlifts, 2 sets, 12 to 15 reps
Calf raises, 2 sets max
Jump Rope, 500 or 5 minutes

Day Eight: (Rest Day)
Light Aerobics, ie: stepper, bike, jog, stretch

Day Nine: (chest / back)
Jump Rope, 500 or 5 minutes
Push ups, 1 set Max, 1 set of 1/2Max (or one minute)
Pull ups, 3, 5, 6, max, 4, 2 on the minute.
6 count Burpee, 2 sets of 20
7/27's: 4 reps total (do a pullup, stop at the top for 7 seconds, then at half way down for 7 seconds, then at full hang for 7 seconds) Can rest between reps.
Situp/Crunch:  50
Jump Rope, 500 or 5 minutes

Day Ten: (shoulders / arms)
Jump Rope, 500 or 5 minutes
Superset, Bi's and Tri's, 3 sets, Curls + Behind head tri press. (max with something you can do at least 15 to 20 reps with)
Superset, Front Raise, Horizontal Raise, Bent over Lateral raise.  3 sets of 15 minimum.
Seated Overhead Press: 2 sets of 15 minimum
Compound Curl/Press: 1 set of Max (up to 20 reps)
Penny Pincher, 2 sets of max time
Pullovers, 3 sets of 12 minimum
Wrist curls, 2 sets of Max
Jump Rope, 500 or 5 minutes

Day Eleven: (aerobic / legs)
Jump Rope, 500 or 5 minutes
Superset: Air Squat and Situp/Crunch:  3 sets of 25 each
Deadlifts, 2 sets, 12 to 15 reps
Lunges, 2 sets of 15
Calf raises, 2 sets max
Jump Rope, 500 or 5 minutes

Day Twelve: (Rest Day)
Light Aerobics, ie: stepper, bike, jog, stretch

Day Thirteen: (chest / back)
Jump Rope, 500 or 5 minutes
Push ups, 1 set Max, 1 set of 1/2Max (or one minute)
Pull ups, 3, 5, 6, max, max, on minute
6 count Burpee, 2 sets of 20
Chin Ups Lockdowns: Hold each rep at top for 5 seconds.  Two sets, Max.
7/27's: 3 reps total (do a pullup, stop at the top for 7 seconds, then at half way down for 7 seconds, then at full hang for 7 seconds) Can rest between reps.
One Armed Rows: 2 sets max, 15 minimum
Situp/Crunch:  50
Jump Rope, 500 or 5 minutes

Day Fourteen: (shoulders / arms)
Jump Rope, 500 or 5 minutes
Superset, Bi's and Tri's, 3 sets, Curls + Behind head tri press. (max with something you can do at least 15 to 20 reps with)
Superset, Front Raise, Horizontal Raise, Bent over Lateral raise.  3 sets of 15 minimum.
Seated Overhead Press: 3 sets of 15 minimum
Compound Curl/Press: 1 set of Max (up to 20 reps)
Penny Pincher, 2 sets of max time
Pullovers, 4 sets of 12 minimum
Wrist curls, 2 sets of Max
Jump Rope, 500 or 5 minutes

Day Fifteen: (aerobic / legs)
Jump Rope, 500 or 5 minutes
Superset: Air Squat and Situp/Crunch:  4 sets of 25 each
Deadlifts, 2 sets, 12 to 15 reps
Lunges, 3 sets of 15
Calf raises, 2 sets max
Jump Rope, 500 or 5 minutes

« Last Edit: June 11, 2009, 10:38:17 PM by russwalling » Logged

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RussWalling
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« Reply #5 on: June 09, 2009, 11:30:03 AM »

The new Day 16 to 30 is coming soon.   Prepare to meet thy doom.


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RussWalling
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Wide Zombie
*****
Posts: 1345



WWW
« Reply #6 on: June 10, 2009, 10:12:48 AM »

WideWorkout #2 (A little more climbing specific)

This workout is moving toward a little more climbing specific.  You should now have the basic movements down from workout #1 and have shook the dust off of your so called muscles.  If it floats your boat you can stretch before or after, add items, do less of some, more of others depending on how you feel. The workouts get slightly harder for each similar day. Remember, this is the workout I'm doing (or going to try to) for about 2 weeks. You guys can adjust or modify as needed.  This is only a suggested course of work.  You can always sneak in some extra fitness by actually climbing or doing a hang board routine or something similar.

Misc exercises/terms that you may not know and examples:
Superset:  simply doing each exercise without a rest between exercises.
Air Squat:  http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov
Pullovers:  http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html
6 count Burpee:  http://www.youtube.com/watch?v=s26u-tbCgzQ
Penny Pincher:  http://www.youtube.com/watch?v=PoYYypFO4Zo
Hammer Curl:  http://www.global-fitness.com/exercises/exercise069.html
Bench Dips:  http://www.global-fitness.com/exercises/exercise064.html
Wrist Curls: http://www.global-fitness.com/exercises/exercise079.html
         http://www.global-fitness.com/exercises/exercise077.html
Reverse Wrist Curls: http://www.global-fitness.com/exercises/exercise078.html
         http://www.global-fitness.com/exercises/exercise080.html
Lunges: http://www.youtube.com/watch?v=dJ95qwNaD78
Calf Raises: http://www.iemily.com/article-839.html
Deadlifts:  http://www.global-fitness.com/exercises/exercise012.html
Roof Raises: http://mtnathlete.com/subpage_details.php?subpage_ID=194&page_ID=14
Compound Curl and Press: Simply a regular biceps curl with a standard overhead press.
Side Bends: http://www.shapefit.com/abs-exercises-dumbbell-side-bends.html
Drowning Man: hands slightly apart and facing each other on the pullup bar.  Pull to the top and then alternate letting go with one hand and reaching as high as you can while the other hand keeps you locked off at the top.
Bent Knee Hanging Leg Raises:  http://www.global-fitness.com/exercises/exercise106.html
Plate Press Sit Up: http://mtnathlete.com/subpage_details.php?subpage_ID=105&page_ID=14
Handstand Pushup:  http://www.ehow.com/how_2123383_handstand-pushups.html

Day 16: (chest / back)
Jump Rope, 300 or 5 minutes
Push ups, 2 set Max (or max in one minute, 2x)
Pull ups, standard grip, set of 2 then a set of 3, then 2 then 3, on the minute for 25 total
6 count Burpee, 2 sets of 25
7/27's: 5 reps total (do a pullup, stop at the top for 7 seconds, then at half way down for 7 seconds, then at full hang for 7 seconds.  Can rest between reps.  Cheat if needed to get to the top)
Situp/Crunch:  100
Jump Rope, 300 or 5 minutes


Day 17: (shoulders / arms)
Jump Rope, 300 or 5 minutes
Superset, Bi's and Tri's, 3 sets, Hammer Curls + Bench Dips.  20 of each
Superset, Front Raise, Horizontal Raise, Bent over Lateral raise.  3 sets of 15 minimum.
Compound Curl and Press, 1 set of max (or at least 15)
Penny Pincher, 2 sets of max time
Pullovers, 4 sets of 12 minimum
Wrist Curls, 2 sets of max with either a bar or dumbs (or at least 25 reps)
Reverse Wrist Curls, 2 sets of max with a bar or dumbs (or at least 25 reps)
Jump Rope, 300 or 5 minutes

Day 18: (aerobic / legs / abs)
Jump Rope, 300 or 5 minutes
Superset: Air Squat and Situp/Crunch:  4 sets of 25 each
Lunges, 3 sets of 15 (use dumbells to make 15 your max)
Calf Raises, 2 sets of max, standing on a block or dumbell for maximum stretch)
Deadlifts, 2 sets, 12 to 15 reps
Jump Rope, 300 or 5 minutes

Day 19: (rest day)
Light Aerobics, ie: stepper, bike, jog, stretch

Day 20: (chest / back)
Jump Rope, 300 or 5 minutes
Push ups, 2 set Max (or max in one minute, 2x)
Pull ups, standard grip, set of 2 then a set of 3, then 2 then 3, on the minute for 25 total
Close Grip Pullup, 25 total, however many sets it takes.
7/27's: 5 reps total (do a pullup, stop at the top for 7 seconds, then at half way down for 7 seconds, then at full hang for 7 seconds.  Can rest between reps.  Cheat if needed to get to the top)
Roof Raises:  2 sets of max
Situp/Crunch:  100
Jump Rope, 300 or 5 minutes

Day 21: (shoulders / arms)
Jump Rope, 300 or 5 minutes
Superset, Bi's and Tri's, 3 sets, Curls + Bench Dips.  20 of each
Superset, Front Raise, Horizontal Raise, Bent over Lateral raise.  3 sets of 15 minimum.
Seated Shoulder Press, 1 set of 15
Compound Curl and Press, 1 set of max (or at least 15)
Penny Pincher, 3 sets of max time, can do a plate in each hand to save time.
Pullovers, 4 sets of 12 minimum
Wrist Curls, 2 sets of max with either a bar or dumbs (or at least 25 reps)
Reverse Wrist Curls, 2 sets of max with a bar or dumbs (or at least 25 reps)
Jump Rope, 300 or 5 minutes

Day 22: (aerobic / legs / abs)
Jump Rope, 300 or 5 minutes
Superset: Air Squat and Situp/Crunch:  4 sets of 25 each
Lunges, 3 sets of 15 (use dumbells to make 15 your max)
Calf Raises, 2 sets of max, standing on a block or dumbell for maximum stretch)
Deadlifts, 2 sets, 12 to 15 reps
Twisting Crunch, 50, elbow to opposite knee
Jump Rope, 300 or 5 minutes

Day 23: (Rest Day)
Light Aerobics, ie: stepper, bike, jog, stretch

Day 24: (chest / back)
Jump Rope, 300 or 5 minutes
Push ups, 2 set Max (or max in one minute, 2x)
Diamond Push Ups, 2 sets max, or at least 10 total per set
Pull ups, standard grip, set of 2 then a set of 3, then 2 then 3, on the minute for 25 total
Close Grip Pullup, 25 total, however many sets it takes.
Chin Ups Lockdowns: Hold each rep at top for 5 seconds.  Two sets, Max.
Side Bends or Roof Raises:  2 sets of max (side bends will need 2 dumbells at about 40lbs or a GrooveTube)
Situp/Crunch:  100
Jump Rope, 300 or 5 minutes

Day 25: (shoulders / arms)
Jump Rope, 300 or 5 minutes
Superset, Bi's and Tri's, 3 sets, Hammer Curls + Bench Dips.  20 of each
Handstand Pushup:  3 sets of max (against a wall)
Compound Curl and Press, 2 set of max (or at least 15)
Penny Pincher, 3 sets of max time, can do a plate in each hand to save time.
Pullovers, 4 sets of 12 minimum
Wrist Curls, 2 sets of max with either a bar or dumbs (or at least 25 reps)
Reverse Wrist Curls, 2 sets of max with a bar or dumbs (or at least 25 reps)
Jump Rope, 300 or 5 minutes

Day 26: (aerobic / legs / abs)
Jump Rope, 300 or 5 minutes
Superset: Air Squat and Situp/Crunch:  4 sets of 25 each
Lunges, 3 sets of 15 (use dumbells to make 15 your max)
Calf Raises, 2 sets of max, standing on a block or dumbell for maximum stretch)
Bent Knee Hanging Leg Raises, two sets of max
Twisting Crunch, 50, elbow to opposite knee
Jump Rope, 300 or 5 minutes

Day 27: (Quasi Rest Day)
100 Crunches
Light Aerobics, ie: stepper, bike, jog, stretch

Day 28: (chest / back)
Jump Rope, 300 or 5 minutes
Push ups, 1 set Max (or max in one minute)
Diamond Push Ups, 1 sets max, or at least 10 total
6 count Burpee, 2 sets of 25
Pull ups, standard grip, set of 2 then a set of 3, then 2 then 3, on the minute for 25 total
Close Grip Pullup, 20 total, however many sets it takes.
Wide Grip Pullup, 10 total, however many sets it takes.
7/27's: 2 reps total (do a pullup, stop at the top for 7 seconds, then at half way down for 7 seconds, then at full hang for 7 seconds. Can rest between reps. Cheat if needed to get to the top)
Drowning Man:  5 sets of 3 reps total (cheat to the top if needed)
Side Bends or Roof Raises:  2 sets of max (side bends will need 2 dumbells at about 40lbs or a GrooveTube)
Situp/Crunch:  125
Jump Rope, 300 or 5 minutes

Day 29: (shoulders / arms)
Jump Rope, 300 or 5 minutes
Superset, Bi's and Tri's, 2 sets, Hammer Curls + Bench Dips or Behind Head Press.  20 of each
Handstand Pushup:  3 sets of max (against a wall)
Compound Curl and Press, 3 set of max (or at least 15)
Reverse Curls, 1 set of max with dumbs or a bar
Penny Pincher, 2 sets of max time, can do a plate in each hand to save time.
Pullovers, 3 sets of max (at least 12)
Wrist Curls, 3 sets of max with either a bar or dumbs (or at least 25 reps)
Reverse Wrist Curls, 2 sets of max with a bar or dumbs (or at least 25 reps)
Jump Rope, 300 or 5 minutes

Day 30: (aerobic / legs / abs)
Jump Rope, 300 or 5 minutes
Superset: Air Squat and Situp/Crunch:  4 sets of 25 each
Lunges, 3 sets of 15 (use dumbells to make 15 your max)
Calf Raises, 2 sets of max, standing on a block or dumbell for maximum stretch)
Bent Knee Hanging Leg Raises, two sets of max
Plate Press Situp, 2 sets of 20 (use a weight that you can get the full 20 reps done with)
Twisting Crunch, 50, elbow to opposite knee
Jump Rope, 300 or 5 minutes

« Last Edit: June 11, 2009, 10:34:13 PM by russwalling » Logged

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« Reply #7 on: February 07, 2010, 09:30:23 AM »

This is the sort of power we are going to have at the end of the 60 day workout:

<a href="http://www.youtube.com/v/qFsXtwPa9V8&amp;hl=en_US&amp;fs=1&amp;border=1" target="_blank">http://www.youtube.com/v/qFsXtwPa9V8&amp;hl=en_US&amp;fs=1&amp;border=1</a>

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RussWalling
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Posts: 1345



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« Reply #8 on: September 11, 2010, 10:38:44 AM »

<a href="http://www.youtube.com/v/il8rU0H-9ps?fs=1&amp;amp;hl=en_US&amp;amp;rel=0&amp;amp;border=1" target="_blank">http://www.youtube.com/v/il8rU0H-9ps?fs=1&amp;amp;hl=en_US&amp;amp;rel=0&amp;amp;border=1</a>

Might need to get some of these going this winter...
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