tag:blogger.com,1999:blog-20145335716066403572024-02-19T07:46:21.056-05:00Keweenaw Strength & ConditioningOur garage gymCharles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.comBlogger620125tag:blogger.com,1999:blog-2014533571606640357.post-67537193482631691372019-12-11T13:59:00.000-05:002019-12-11T14:01:30.937-05:00Quote for work order #37744525.Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-78914595070330458822014-12-15T22:44:00.002-05:002014-12-15T22:44:35.798-05:00Change Is Good<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwLYlcLFmogA0yi5TatBCxcaj8zTosNw4Wizv65QetCrARiTc9AFTCTP3oiotpoL0W7rs6D9EL44Mk-hEjOLu22m9sZxFrh4PiB0eMPavTd70W1SvN5UFRXAtbFGCEs1iIwnpQL_AEXkSR/s1600/IMG_3083.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwLYlcLFmogA0yi5TatBCxcaj8zTosNw4Wizv65QetCrARiTc9AFTCTP3oiotpoL0W7rs6D9EL44Mk-hEjOLu22m9sZxFrh4PiB0eMPavTd70W1SvN5UFRXAtbFGCEs1iIwnpQL_AEXkSR/s1600/IMG_3083.jpg" height="400" width="300" /></a></div>
<br />
<span style="font-size: large;">Hello, all. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Since Kirsten and I no longer coach the garage gym for other people, I've decided to post my workouts on my sports blog, <a href="http://plrccharlesblog.blogspot.com/">Charles' Sports Blog</a>. If you're interested in seeing what we're doing, go there. Old workouts will still be archived here as long as Blogger.com keeps the site open.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">If you're looking for a gym in the Copper Country to work out at, go to <a href="http://crossfithakk.com/">CrossFit Hakkapeliitta</a> in Hancock. They're the real thing.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Ciao,</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Charles</span><br />
<br />Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-53181194044447394782014-12-08T22:04:00.002-05:002014-12-08T22:04:32.912-05:00Deadlifts, Hollow Rock<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbQQJ1ATQW15cKRLdtI4-Ntzkofxyf3Y7cG3yaB6bbQwIJtNJAmumfQMK7M1e9vDVPs2MlJ6B5vmTkyPobSPPhRrF2Jv0pMvQ-YT3zLQCZFTv0__zPQhSza4zuHiaKyAoESVkf2JFAwhzc/s1600/IMG_3025.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbQQJ1ATQW15cKRLdtI4-Ntzkofxyf3Y7cG3yaB6bbQwIJtNJAmumfQMK7M1e9vDVPs2MlJ6B5vmTkyPobSPPhRrF2Jv0pMvQ-YT3zLQCZFTv0__zPQhSza4zuHiaKyAoESVkf2JFAwhzc/s1600/IMG_3025.jpg" height="400" width="300" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Beware when this face becomes...</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLmGfKM0-jO-7dBHvSVA_Z0UF-pzkXGI4szHro2n1hptGGW1h0jhUyRJhN8jDI1g_TqgS1OsZAoTI7W2i1-HUZPAliVxuTjDZHFCDyhW-OnE9GRDweaRpw_pjTHxx4WWletAN9ND_sTpLM/s1600/IMG_3039.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLmGfKM0-jO-7dBHvSVA_Z0UF-pzkXGI4szHro2n1hptGGW1h0jhUyRJhN8jDI1g_TqgS1OsZAoTI7W2i1-HUZPAliVxuTjDZHFCDyhW-OnE9GRDweaRpw_pjTHxx4WWletAN9ND_sTpLM/s1600/IMG_3039.jpg" height="400" width="300" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
THIS face!</div>
<br />
At home in Houghton!<br />
<br />
<h3>
CF 906 Warmup</h3>
<h3>
Strength - Deadlift</h3>
<blockquote class="tr_bq">
3 x 5 @ 65%</blockquote>
<h3>
Then:</h3>
Tabata intervals of<br />
<blockquote class="tr_bq">
Hollow Rock</blockquote>
until you fail to complete a round.<br />
<br />
CW: I did deadlifts at #135. There's a little tuck under of my butt at the bottom at the end of range of motion. Not good under heavy load. I almost finished 4 rounds of hollow rock.<br />
<br />
KW: 115#. Working on squeezing the derriere. Finished the entire 8 rounds of hollow rock. :)<br />
<br />Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-43766945891258657652014-11-19T20:01:00.001-05:002014-11-19T20:01:48.990-05:00Clean & Jerk<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZsjXxNoqoMBZu3cOWANJVU6y1pUDCHTeyBHReJ3P6uTRjJO29cMUPOfhGASRgzFTXc2T67JI6FesyKz5wiq7PjGU4FmPfICORfWsIVM1a7vahyphenhyphenIcHLJS4eCHw11i6fUfqYIDcWLo8A1dk/s1600/IMG_2982-708991.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZsjXxNoqoMBZu3cOWANJVU6y1pUDCHTeyBHReJ3P6uTRjJO29cMUPOfhGASRgzFTXc2T67JI6FesyKz5wiq7PjGU4FmPfICORfWsIVM1a7vahyphenhyphenIcHLJS4eCHw11i6fUfqYIDcWLo8A1dk/s320/IMG_2982-708991.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6083586280681070562" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-39669467149590114242014-11-18T19:08:00.001-05:002014-11-18T19:08:46.239-05:00Pull-ups, Push-ups, Squats<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE2kZknzi5z0WXy9tAliFHA7h7iTx0H4BCnQnTiWDhHQ57YJXRyGSMOb2UzgxN88YF-o3kTt6Z_rY7IMqGOZ-LO-s-cpjU9RFaVQZrKc3a4usAa5XoMJcJrMlH4BGNTZRKbO6lJism8WLs/s1600/IMG_2980-726239.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE2kZknzi5z0WXy9tAliFHA7h7iTx0H4BCnQnTiWDhHQ57YJXRyGSMOb2UzgxN88YF-o3kTt6Z_rY7IMqGOZ-LO-s-cpjU9RFaVQZrKc3a4usAa5XoMJcJrMlH4BGNTZRKbO6lJism8WLs/s320/IMG_2980-726239.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6083201537681097058" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-41152032156191109832014-11-05T19:41:00.001-05:002014-11-05T19:41:27.982-05:00Run, KB Cleans, Wall Ball<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw4KMmqynwxiPDHn1ZheO0CtBu75EbdTZ32ehw-kCkLzG0VuA5yCqhCAAw99SiWji0IQMRIlrEByVuDtVQ8eQ18H96AN7PbJZundE-oxI8qNuuX-4YF0zZGczZ9T6ABt0KnnLt7HodvrS0/s1600/IMG_2961-787983.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw4KMmqynwxiPDHn1ZheO0CtBu75EbdTZ32ehw-kCkLzG0VuA5yCqhCAAw99SiWji0IQMRIlrEByVuDtVQ8eQ18H96AN7PbJZundE-oxI8qNuuX-4YF0zZGczZ9T6ABt0KnnLt7HodvrS0/s320/IMG_2961-787983.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6078385845749083074" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-25328362187773042142014-10-21T20:34:00.001-04:002014-10-21T20:34:42.478-04:00Manmakers<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIEjj5spvCEdS5ENh0RPEPCSDLv_W4Qa7A_ymltiVCb1q9QodUpgIhc5jSlOGYgtcYlwQeLPSIGdwnqbwdiaSI1k0r_Tre7xVvNglFpC9MpnR2p8IdAdunesR-26BGVcVR6jlPsANZDmNP/s1600/photo-782479.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIEjj5spvCEdS5ENh0RPEPCSDLv_W4Qa7A_ymltiVCb1q9QodUpgIhc5jSlOGYgtcYlwQeLPSIGdwnqbwdiaSI1k0r_Tre7xVvNglFpC9MpnR2p8IdAdunesR-26BGVcVR6jlPsANZDmNP/s320/photo-782479.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6072817828106604066" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-74925491617917338852014-10-15T19:28:00.001-04:002014-10-15T19:28:17.097-04:00Death By Power Snatch<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheIzC-KK9bLvT1m0_plbTN8Uf3QsLN7-0zqfkHsvjaellzny0jHEVW8PFQ2vUdTfeMjLqIxNLXTlb_dRaQF-E2o_zono5qAfD1VnID81HmOCQdQL47m5IAD1Rx5y-_EckFrZpQ_DH51vrR/s1600/photo-797098.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheIzC-KK9bLvT1m0_plbTN8Uf3QsLN7-0zqfkHsvjaellzny0jHEVW8PFQ2vUdTfeMjLqIxNLXTlb_dRaQF-E2o_zono5qAfD1VnID81HmOCQdQL47m5IAD1Rx5y-_EckFrZpQ_DH51vrR/s320/photo-797098.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6070574196642847922" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-33599357824679190352014-10-08T19:21:00.001-04:002014-10-08T19:21:52.738-04:00OHS, TTB<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-ttljSp9khAWTrw6oQu8VOVjxbpQ8jP983ffo2tq2sFpBODnSLg_Jbkr9ySLG2kcMajAs-c384op3gxZxXeui393lqIVFeu417i9lFofnU07N0YTEVn9q2fZlapl_PyFa8HX7y_KtEuQT/s1600/photo-712739.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-ttljSp9khAWTrw6oQu8VOVjxbpQ8jP983ffo2tq2sFpBODnSLg_Jbkr9ySLG2kcMajAs-c384op3gxZxXeui393lqIVFeu417i9lFofnU07N0YTEVn9q2fZlapl_PyFa8HX7y_KtEuQT/s320/photo-712739.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6067974951648847410" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-4602983048789218432014-10-01T20:14:00.001-04:002014-10-01T20:14:51.134-04:00Deadlift<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSoOmnvOGHICsQGkily6Iw7Y9jtmbkus8rc_oseXJnImb09ERSlybOL7xeRxa6ZBOlr2Jt9iHzE4UhXr4MF5Tuhf1isZiflBYoq2QhjUDdVKUqJHiauzNKlX5LtshFISKDSLBK1CT2257-/s1600/photo-791134.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSoOmnvOGHICsQGkily6Iw7Y9jtmbkus8rc_oseXJnImb09ERSlybOL7xeRxa6ZBOlr2Jt9iHzE4UhXr4MF5Tuhf1isZiflBYoq2QhjUDdVKUqJHiauzNKlX5LtshFISKDSLBK1CT2257-/s320/photo-791134.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6065391004088804722" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-54125523050969538262014-08-20T19:34:00.000-04:002014-08-20T19:35:28.313-04:00OHS, Snatch<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD2pQ6tZQBEM4A59mMlv9HhCxh4t0DUR6Rc9SBEnL9EJCdVMbpuFGdVVdtPqW7ZjiN02HIqw-juSfH11vyk1G8c_3rex45lkl-kHUaMTNSUny_-sZjWxnBoV1C4z9JZbB37CFfhpUVpCjZ/s1600/photo-728314.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD2pQ6tZQBEM4A59mMlv9HhCxh4t0DUR6Rc9SBEnL9EJCdVMbpuFGdVVdtPqW7ZjiN02HIqw-juSfH11vyk1G8c_3rex45lkl-kHUaMTNSUny_-sZjWxnBoV1C4z9JZbB37CFfhpUVpCjZ/s320/photo-728314.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6049795282123376370" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-19863977529592394012014-08-19T18:27:00.000-04:002014-08-19T18:28:05.217-04:00DB Cleans, DU, Rope Climbs<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhevHDThFolqe_hBrhtbH-efqPv1h6JQREinMaTIKU-_psgzdQ4F3DTnJ9y11NHGXW4kLTcSwQTT3s7oAVUbxChASFJ6etcT9gn05cTmtS7C6NMjoSrN5Hjl6Jx6dcFNPHYdPz0FtDDrJQr/s1600/photo-785218.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhevHDThFolqe_hBrhtbH-efqPv1h6JQREinMaTIKU-_psgzdQ4F3DTnJ9y11NHGXW4kLTcSwQTT3s7oAVUbxChASFJ6etcT9gn05cTmtS7C6NMjoSrN5Hjl6Jx6dcFNPHYdPz0FtDDrJQr/s320/photo-785218.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6049406830589704274" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-23015427591192290132014-08-15T17:47:00.001-04:002014-08-15T17:47:30.790-04:00Clean and Jerk<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ecUJ5H3hf1UHHzufxwh03j85ojtdgrlwvqXQi4QO22IMT0AbLUAKi86NDQEgck9IEmfFuD6hrVHIoX6j_v-DxXrcYha-Q1rVaOAoqL2-scOOGRwqS1Fc04ftsa9Di9ZeQKgqA7pDZJCS/s1600/photo-750791.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ecUJ5H3hf1UHHzufxwh03j85ojtdgrlwvqXQi4QO22IMT0AbLUAKi86NDQEgck9IEmfFuD6hrVHIoX6j_v-DxXrcYha-Q1rVaOAoqL2-scOOGRwqS1Fc04ftsa9Di9ZeQKgqA7pDZJCS/s320/photo-750791.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6047912037267945810" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-12282116259421130312014-08-13T18:25:00.001-04:002014-08-13T18:25:29.872-04:00Sled, Box Jumps<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn3_gB8eqcYbPi_Bn2RCwMJNddNRnJzxv_2LEv8PKq-6uZOU9VVwlOXEAuAUaBZr5-Gr1BRfQRgi4c0Q3z8o_SXMjzKJ9F3_sxZqJYSfzgLPkjJrKEZDm95u4CJxKzgp-_416g7A8OS3OI/s1600/photo-729873.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn3_gB8eqcYbPi_Bn2RCwMJNddNRnJzxv_2LEv8PKq-6uZOU9VVwlOXEAuAUaBZr5-Gr1BRfQRgi4c0Q3z8o_SXMjzKJ9F3_sxZqJYSfzgLPkjJrKEZDm95u4CJxKzgp-_416g7A8OS3OI/s320/photo-729873.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6047179661674699666" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-9893811882617158182014-08-05T19:02:00.000-04:002014-08-05T19:04:30.523-04:00Run, TTB, Box Jumps<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzR7CQPFHuaRxugwoRNMaLwVVD8q6PGcqhtnofUgOcOFvUxJvQlBmkpMyUgqZgSl_ycTx61tT0KoWz5LfaLQjF_Cacn5MzNyc7UO7W69d2h1TOlWnB4G33AwWMbBsh6AlncXNbyhY26Afm/s1600/photo-770524.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzR7CQPFHuaRxugwoRNMaLwVVD8q6PGcqhtnofUgOcOFvUxJvQlBmkpMyUgqZgSl_ycTx61tT0KoWz5LfaLQjF_Cacn5MzNyc7UO7W69d2h1TOlWnB4G33AwWMbBsh6AlncXNbyhY26Afm/s320/photo-770524.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6044221029447730882" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-8654375017680734542014-07-31T18:02:00.001-04:002014-07-31T18:02:39.842-04:00Just the weights, ma'am<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlTHO5aCFLsJxCyXllRm9XWvc4eVQ1Nj7Pw-UPbkAu98Nvy7p24SAmKbhKQjk19Ajzom0emGWTqzApgJctx1OMJs-M2KgPS1hpO4NXpTJH4P_nwSpe5T035hz4ykHD1WRmmnN1hOY_po35/s1600/photo-759842.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlTHO5aCFLsJxCyXllRm9XWvc4eVQ1Nj7Pw-UPbkAu98Nvy7p24SAmKbhKQjk19Ajzom0emGWTqzApgJctx1OMJs-M2KgPS1hpO4NXpTJH4P_nwSpe5T035hz4ykHD1WRmmnN1hOY_po35/s320/photo-759842.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6042349662725190866" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-57059668944142492152014-07-29T18:20:00.001-04:002014-07-29T18:20:13.225-04:00"Nancy"<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxismQmyPpSVin4lAGLRAUJKhV1DS5HtCMPu00HJTmi4Qm4ktQbJEtH4-gOV4XUvNwypaY4MXvzQLRRe_mWOXr_JHLvIQnoanKcjBDFFY7NjGHQYJlk89hg3u2Hg4YFvBKz5JSlSBjPyTF/s1600/photo-713226.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxismQmyPpSVin4lAGLRAUJKhV1DS5HtCMPu00HJTmi4Qm4ktQbJEtH4-gOV4XUvNwypaY4MXvzQLRRe_mWOXr_JHLvIQnoanKcjBDFFY7NjGHQYJlk89hg3u2Hg4YFvBKz5JSlSBjPyTF/s320/photo-713226.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6041612014359770482" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-37043578368928438272014-07-17T18:26:00.001-04:002014-07-17T18:26:14.677-04:00TGU, Upright DB Row<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj02m6jCZvBmMf4ZPCyqtuZmBx_hrM_KYUmkIC0fP95Gs8PaY2Aw304gbUmjaQLCbU9xoqgKH20jQYnwJ7oDF0T3D6K_pWLZewOUS7JuJlS_MZ0-vYCWoi528VG1WE8kjH2sk3ajddncI89/s1600/photo-774678.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj02m6jCZvBmMf4ZPCyqtuZmBx_hrM_KYUmkIC0fP95Gs8PaY2Aw304gbUmjaQLCbU9xoqgKH20jQYnwJ7oDF0T3D6K_pWLZewOUS7JuJlS_MZ0-vYCWoi528VG1WE8kjH2sk3ajddncI89/s320/photo-774678.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6037160545892887538" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-82748216037346231452014-07-07T08:46:00.000-04:002014-07-07T08:47:05.348-04:00Box Jump, Ball Slams, Ring Rows<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIoXLIaMxDpax6578Tb7Rf5yOfQbEVKjBE1oZU9mpS9nhazBasjZJWkzdRMc6PZdMmAQBeLOJESb-KJeoLCWqhJPwe35vxqbPeGCFDBaiKC2t2n5kIaP-Iq4NdNi2amtY6o4CuhXOgOopG/s1600/photo-725348.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIoXLIaMxDpax6578Tb7Rf5yOfQbEVKjBE1oZU9mpS9nhazBasjZJWkzdRMc6PZdMmAQBeLOJESb-KJeoLCWqhJPwe35vxqbPeGCFDBaiKC2t2n5kIaP-Iq4NdNi2amtY6o4CuhXOgOopG/s320/photo-725348.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6033300445248301570" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-79761919940260324442014-06-25T18:27:00.001-04:002014-06-25T18:27:51.587-04:00Ring Rows, Push- ups, Walking Lunges<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU9rw7fhGBYx0O43es3Q9nQJPYmmOEWT-siXs4bKslGVzWOiHw7GMKjdRzwwxbKTbfPbJYH5tk3Mmm2-KHy_9TXK33mXTUYrfdHx2VQ34NnfVpfzCo20YauFFqVqC3S4W9DZ9vwzNJmq46/s1600/photo-771587.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU9rw7fhGBYx0O43es3Q9nQJPYmmOEWT-siXs4bKslGVzWOiHw7GMKjdRzwwxbKTbfPbJYH5tk3Mmm2-KHy_9TXK33mXTUYrfdHx2VQ34NnfVpfzCo20YauFFqVqC3S4W9DZ9vwzNJmq46/s320/photo-771587.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6028997087200680338" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-17745012228227137062014-06-19T18:46:00.000-04:002014-06-19T18:47:48.338-04:00Row, Rope Climb, Ring Dips<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizTgUln5kp-WIxX_9TaVWmUID4Ix7Pgc2Q6l41vkf_FdSxeFkygRP5qZ-h8QCtni37mH8zE7jcvKMrigvoI6M9p7btuSuZEwM-N4MMeQCUzfFM6rGPFdZpW5MFTopQKDVUPic-yiuK759N/s1600/photo-768339.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizTgUln5kp-WIxX_9TaVWmUID4Ix7Pgc2Q6l41vkf_FdSxeFkygRP5qZ-h8QCtni37mH8zE7jcvKMrigvoI6M9p7btuSuZEwM-N4MMeQCUzfFM6rGPFdZpW5MFTopQKDVUPic-yiuK759N/s320/photo-768339.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6026775720952083522" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-70016773319481263792014-06-17T09:40:00.001-04:002014-06-17T09:40:48.095-04:00Row, Push Press, TTB<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo9ODFAPw8PjG6r5N8STx3Sn-KepUFLU-T_ona3up_ZuSUbRnO9Chb3ZoNV3g1FTeZQJIMLG_sO4vNdwSUZC1qVHtOoAazjBDioaiFYdknNlckijuc8-s837QiFbNJf5Xh5rHhHDzc0HW1/s1600/photo-748095.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo9ODFAPw8PjG6r5N8STx3Sn-KepUFLU-T_ona3up_ZuSUbRnO9Chb3ZoNV3g1FTeZQJIMLG_sO4vNdwSUZC1qVHtOoAazjBDioaiFYdknNlckijuc8-s837QiFbNJf5Xh5rHhHDzc0HW1/s320/photo-748095.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6025892586542055698" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-25385217068158597562014-06-04T19:40:00.001-04:002014-06-04T19:40:34.311-04:00Cleans, HSPU<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaR1DioyawGp-ihh_gAtCgEuu-pqTo8Q4gEnk0D1lecn_tbm2X8ESszhqQOSBwGgWciUgWNbNCfnhB6rN99I7DCgWRBL8-TG593LMa3IjYI0SBCz-HpljffIg1mW0vF-n_8yjbwoiDOcJz/s1600/photo-734311.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaR1DioyawGp-ihh_gAtCgEuu-pqTo8Q4gEnk0D1lecn_tbm2X8ESszhqQOSBwGgWciUgWNbNCfnhB6rN99I7DCgWRBL8-TG593LMa3IjYI0SBCz-HpljffIg1mW0vF-n_8yjbwoiDOcJz/s320/photo-734311.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6021223041208270450" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-38415924227197469732014-05-20T20:19:00.001-04:002014-05-20T20:19:56.238-04:00Run, Box Jumps, KB Swings<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC1uN1c5BUkwVGi_anJXUG9hfUidACB8usyxzxRqFZqw3XP370Og3sVpRe29ImBvXrirGPAUA70OS-dRwBhRexXEpywBuOwE-I-JCafHDSYdeGd_wg5RzMchAwLBFomv55bK7c7y-_fFRK/s1600/photo-796238.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC1uN1c5BUkwVGi_anJXUG9hfUidACB8usyxzxRqFZqw3XP370Og3sVpRe29ImBvXrirGPAUA70OS-dRwBhRexXEpywBuOwE-I-JCafHDSYdeGd_wg5RzMchAwLBFomv55bK7c7y-_fFRK/s320/photo-796238.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6015666907292253138" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0tag:blogger.com,1999:blog-2014533571606640357.post-3984581818611903612014-05-14T09:23:00.001-04:002014-05-14T09:23:13.760-04:00Cleans, Dips<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha_4DE0ihF4i-ZBM1rjtjqK_r9Nuj-CPwUqEfhOZX5yZLCbaz8eR-bFdMoOE4bdarLi-lZuERk_ZGOshc-hPeQQaFkjh0Zy6Wm_jqFlQrisQCmOXPYk2yS3czyBO_PZQTCIxgzmFAKCYbA/s1600/photo-793760.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha_4DE0ihF4i-ZBM1rjtjqK_r9Nuj-CPwUqEfhOZX5yZLCbaz8eR-bFdMoOE4bdarLi-lZuERk_ZGOshc-hPeQQaFkjh0Zy6Wm_jqFlQrisQCmOXPYk2yS3czyBO_PZQTCIxgzmFAKCYbA/s320/photo-793760.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_6013271161787431186" /></a></p>Charles Whitehttp://www.blogger.com/profile/11553905343632346749noreply@blogger.com0