Since you asked, I wanted to let you know what "21's" are. You will actually be performing 7 reps 3 times. The first sets of 7 are partial or half-reps. Using the bench press as an example, you would take the bar off of the rack and lower it to your chest, raising the bar to the approximate mid point of the lift before lowering it again. Upon completing 7 reps you will immediately raise the bar to a lock out position. You will then lower the bar to the mid-point before returning to lock out. Immediately afterwards you will perform 7 full range of motion reps. So to recap: 7 bottom half reps, 7 top half reps, 7 full reps. That's a "21".

21s are dirty. I love it. Excellent photo. I'd like a wallet size please.

I like it.
I love it.
I want some more of it.

I wabango'd for 11:30 but will not be able to make it. Happy weekend everyone!

Best WOD ever.

185-205-225 (11)

close grip bench -135
wide grip bench - 155
c-ups
dips -1 set bar, 1 set rings
curls -65 (2 sets)
p-ups

165/195/205x9
close/wide grip bench: 115
regular dips: upper range
bench dips: lower range and full motion
curls: 45#
pushups

I have to agree with Chris. Definitely the best upper body workout I've ever done.

Great WOD.

Bench press 100/115/135x10
Close Grip Bench: 65# (straight thru)
Wide Grip Bench: 80# (straight thru)
Chinups: (18, then 3)
Dips: (17, then 4)
Bicep Curls: 50# (straight thru)
Pushups: (straight thru)

max reps - 185x14

135 on bench wod
65 on curls

In case one of you paleo crazies end up trying to cannibalize me while you're in some sort of vegetable-induced stupor, you can expect me to taste like mesquite beef.

Rather eat someone else? Know what to expect with this rather unscientific questionnaire.

http://www.recipestar.com/quizzes/view/cannibal-taste

It also appears that if I were trapped inside my freezer I could survive for 12 hours. It like to thank Mike Alley, Katrina Fomich, David Stout and all of the other fitness influences in my life for making this dream a reality.

185-205-225 x 12

Fridays at GBCCF are EPIC.

I've been told I taste "Salty"

lee: http://techcrunch.com/2010/03/04/tawkon-iphone-radiation/

Yikes!

http://www.yikebike.com/