Yesterday we repeated our workout from New Year’s Day. For those of you who were here on New Year’s Day, this workout should make you quiver with fear! This type of workout is referred to as a “chipper”, and it’s actually my favorite kind of workout! The workout was:

• 25 Walking Lunges
• 20 Pull-ups
• 50 Box jumps, 24" box
• 20 Double-unders
• 25 Ring Dips
• 20 Knees to Elbows
• 30 Kettlebell Swings (24kg/16kg)
• 30 Sit-ups
• 20 Hang Squat Cleans (40kg/30kg)
• 25 Back Extensions
• 30 Wall Ball Shots (20lb/14lb)
• 3 Rope Climb Ascents
• DIE

Don’t read it too quickly….read it so that you can FEEL yourself transitioning from one station to the next. Without a doubt the hardest part of this workout is the 3 rope climb ascents. There were a handful of people who actually completed them; Chris Kelly was one, Tom was another, and I was the third. Back in January little KELLI climbed the rope 3 times, but she wasn’t there last night for a repeat performance. For all of you who didn’t get through the rope climbs (ahem…Garth) just remember that even Kelli can get her butt all the way to the top! Tom tore himself to shreds climbing the rope…you would’ve thought it was made of broken shards of glass!

OH NO! EPIC FAIL! I just re-read the description of the workout we did on 1/1, and I realized that we didn’t repeat the 25 back extensions last night! GAH! Zach ran out of room on the whiteboard and must have just casually decided to eliminate one of the exercises. Know what this means? We have to repeat this workout AGAIN and add the back extensions to gauge our progress. I was all excited that I improved by 4 minutes! CRAP.

Congrats to everyone for sticking it out and making it through this workout. Amy – you’re doing amazing! Lana, you always crack me up! Lana supposedly “pulled an ovary” so Bill didn’t let her workout yesterday. She did stay and cheer people on and watch the whole workout. She said she felt like the little kid at the birthday party who didn’t get to open any presents. J

Take a look at Mikey's form on the Wall Ball. He does a great job keeping his back straight, chest up, and elbows under the ball. If you look really close though, you can see that his heels are weightless. The weight is on the front of his feet instead, which deactivates the hips and hamstrings. We all need to remember to sit back and drive from our heels when squatting.