Day 3 of Dynamics

Today it was just the 2 of us along with Michael and a guy and a girl (Chantel) who is training to become instructors. I met Kong an old friend of mine who owns a bodyshop and car wash on Cheshire Bridge

Began with warm up of 400 meter jog and THLBCTI. I could not remember the order so Michael punished us with 5 burpees twice.

This is what we learned today:

  • GHD Sit Ups
  • Hip Extensions / Back Extensions
  • Med Ball Cleans
  • Hang Power Clean
  • Hang Squat Clean

Then talked about nutritional programs

  • The Zone
  • Paleo – highly recommended and has the most results

WOD: TABADA (20secs / 10secs rest) 4 Rounds

  • Medicine Ball Clean – 18, 5, 3, 4
  • Push Press – 6, 10, 9, 8
  • Box Jumps – 5, 4, 4, 4
  • Ab Mat – 3, 7, 7, 11

I was a little tired because I played Basketball from 11:00 to 12:30 in the hood at Bally’s. 3 Games – won 2. Soreness was starting to kick in and my knee is holding up nicely. I just have to wear a small brace.

I weighed myself and have dropped weight (223.5lbs.) from dieting and obviously this new routine.

87 thoughts on “Day 3 of Dynamics

  1. What I wouldnt give to have a debate with you about this. You just say so many things that come from nowhere that Im pretty certain Id have a fair shot. Your weblog is fantastic visually, I mean people wont be bored. But others who can see past the videos and the layout wont be so impressed with your generic understanding of this subject.

    Like

  2. My spouse and I absolutely love your blog and find a lot of your post’s to be just what I’m looking for. Does one offer guest writers to write content to suit your needs? I wouldn’t mind writing a post or elaborating on a few of the subjects you write in relation to here. Again, awesome web site!

    Like

  3. Hey there! This is my first visit to your blog! We are a team of volunteers and starting a new project in a community in the same niche. Your blog provided us beneficial information to work on. You have done a marvellous job!

    Like

  4. Good blog! I truly love how it is simple on my eyes and the data are well written. I am wondering how I might be notified whenever a new post has been made. I have subscribed to your feed which must do the trick! Have a nice day!

    Like

  5. Thanks so much regarding giving me an update on this subject on your web-site. Please know that if a fresh post becomes available or when any alterations occur about the current article, I would be considering reading more and learning how to make good usage of those tactics you discuss. Thanks for your time and consideration of other folks by making this website available.

    Like

  6. I became honored to obtain a call coming from a friend when he found out the important recommendations shared on your site. Reading through your blog post is a real great experience. Thank you for considering readers much like me, and I would like for you the best of success as a professional discipline.

    Like

  7. Do you mind if I quote a few of your articles as long as I provide credit and sources back to your site? My website is in the very same niche as yours and my users would genuinely benefit from a lot of the information you present here. Please let me know if this ok with you. Thanks!

    Like

  8. A further issue is that video gaming has become one of the all-time greatest forms of entertainment for people of various age groups. Kids have fun with video games, and also adults do, too. The particular XBox 360 is just about the favorite gaming systems for individuals that love to have hundreds of games available to them, plus who like to relax and play live with other folks all over the world. Many thanks for sharing your notions.

    Like

  9. Wonderful beat ! I wish to apprentice at the same time as you amend your site, how can i subscribe for a weblog site? The account aided me a appropriate deal. I were a little bit familiar of this your broadcast offered shiny clear concept.

    Like

  10. Hello just wanted to give you a quick heads up. The words in your article seem to be running off the screen in Internet explorer. I’m not sure if this is a formatting issue or something to do with web browser compatibility but I figured I’d post to let you know. The layout look great though! Hope you get the problem solved soon. Thanks

    Like

  11. I’m curious to find out what blog platform you are working with? I’m having some small security problems with my latest site and I would like to find something more risk-free. Do you have any solutions?

    Like

  12. I’m delighted that I’ve observed this weblog. Lastly anything not a junk, which we go through incredibly frequently. The web site is lovingly serviced and saved as much as date. So it have to be, thank you for sharing this with us.

    Like

  13. I would like to use the ability of saying thanks to you for that professional advice I have constantly enjoyed checking out your site. I will be looking forward to the actual commencement of my school research and the complete preparing would never have been complete without visiting this site. If I could be of any help to others, I will be pleased to help as a result of what I have discovered from here.

    Like

  14. My neighbor and I have been simply debating this specific topic, he’s often seeking to show me incorrect. Your view on this is nice and precisely how I truly feel. I just now mailed him this site to point out him your personal view. After wanting over your web site I guide marked and will likely be coming back to read your new posts!

    Like

  15. Search engine optimization wants a superb search engine optimizer plan. Just considered one of these strategies can make an enormous distinction in your websites position and company your website brings you.

    Like

  16. I simply wanted to thank you once more for this amazing website you have made here. It really is full of useful tips for those who are really interested in this subject, particularly this very post. You’re really all really sweet in addition to thoughtful of others as well as reading your website posts is a wonderful delight in my opinion. And such a generous surprise! Mary and I are going to have excitement making use of your recommendations in what we should instead do next week. Our list is a distance long and tips is going to be put to beneficial use.

    Like

  17. I’m delighted that I have observed this weblog. Lastly anything not a junk, which we undergo incredibly frequently. The web site is lovingly serviced and saved as much as date. So it need to be, thanks for sharing this with us.

    Like

  18. Thank you for your website post. Johnson and I are actually saving for just a new e book on this issue and your blog post has made us to save all of our money. Your notions really responded all our questions. In fact, over what we had thought of prior to when we discovered your fantastic blog. I no longer nurture doubts and a troubled mind because you have attended to all of our needs here. Thanks

    Like

  19. Thanks for taking the time to discuss this, I really feel strongly about it and love learning extra on this topic. If doable, as you achieve expertise, would you mind updating your blog with further data? It is extremely helpful for me.

    Like

  20. Thanks for taking the time to debate this, I feel strongly about it and love learning more on this topic. If potential, as you gain expertise, would you thoughts updating your blog with additional information? This can be very helpful for me.

    Like

  21. Youre so cool! I dont suppose Ive learn something like this before. So nice to seek out somebody with some original thoughts on this subject. realy thank you for starting this up. this web site is something that’s needed on the web, somebody with a little bit originality. helpful job for bringing something new to the web!

    Like

  22. I precisely needed to thank you very much all over again. I’m not certain the things that I might have tried without the actual aspects provided by you on such subject matter. It seemed to be a real terrifying difficulty for me, but looking at the very specialized approach you solved the issue made me to cry over contentment. Now i am thankful for the help and even hope you find out what a powerful job you were providing training many people with the aid of your blog post. I know that you have never come across any of us.

    Like

  23. Basically to follow up on the update of this topic on your website and would want to let you know how much I treasured the time you took to create this helpful post. In the post, you really spoke on how to really handle this issue with all ease. It would be my own pleasure to collect some more ideas from your web-site and come as much as offer other individuals what I discovered from you. Many thanks for your usual terrific effort.

    Like

  24. Keep up the excellent piece of work, I read few posts on this web site and I conceive that your site is rattling interesting and holds sets of superb information.

    Like

  25. I would like to take the opportunity of saying thanks to you for that professional assistance I have constantly enjoyed checking out your site. We’re looking forward to the particular commencement of my school research and the entire groundwork would never have been complete without coming to this site. If I could be of any help to others, I would be delighted to help via what I have learned from here.

    Like

  26. Hey! Fantastic blog! I happen to be a daily visitor to your site (somewhat more like addict 😛 ) of this website. Just wanted to say I appreciate your blogs and am looking forward for more to come!

    Like

  27. Thanks for this post. I definitely agree with what you are saying. I have been talking about this subject a lot lately with my father so hopefully this will get him to see my point of view. Fingers crossed!

    Like

  28. Thank you so much pertaining to giving me personally an update on this matter on your blog. Please realize that if a completely new post appears or if perhaps any variations occur to the current submission, I would be thinking about reading more and learning how to make good using of those techniques you talk about. Thanks for your efforts and consideration of people by making this website available.

    Like

  29. We would like to thank you once more for the gorgeous ideas you gave Jeremy when preparing her own post-graduate research and, most importantly, for providing many of the ideas in a single blog post. Provided that we had known of your web page a year ago, we will have been saved the unwanted measures we were selecting. Thanks to you.

    Like

  30. I love the look of your website. I recently built mine and I was looking for some ideas for my site and you gave me a few. Can I ask you whether you developed the website by youself?

    Like

  31. I wanted to follow up and let you know how , a great deal I appreciated discovering your website today. I might consider it a real honor to work at my business office and be able to make use of the tips provided on your site and also be a part of visitors’ comments like this. Should a position regarding guest author become available at your end, i highly recommend you let me know.

    Like

  32. I became honored to receive a call coming from a friend as soon as he identified the important tips shared on the site. Examining your blog post is a real wonderful experience. Thanks again for considering readers at all like me, and I desire for you the best of achievements like a professional arena.

    Like

  33. I simply wanted to thank you again for that amazing web-site you have produced here. It really is full of ideas for those who are definitely interested in this specific subject, particularly this very post. You really are all absolutely sweet along with thoughtful of others plus reading the blog posts is a superb delight in my opinion. And what generous surprise! Tom and I usually have fun making use of your guidelines in what we have to do in a few weeks. Our checklist is a kilometer long and simply put tips might be put to fine use.

    Like

  34. I simply wanted to thank you again for your amazing web-site you have developed here. It truly is full of ideas for those who are truly interested in this particular subject, specifically this very post. You’re really all so sweet and also thoughtful of others plus reading your website posts is a fantastic delight in my opinion. And what a generous reward! Tom and I will have pleasure making use of your points in what we must do in a month’s time. Our checklist is a distance long and tips are going to be put to very good use.

    Like

  35. Thanks for this post. I definitely agree with what you are saying. I have been talking about this subject a lot lately with my mother so hopefully this will get him to see my point of view. Fingers crossed!

    Like

  36. Just desire to say your article is as amazing. The clarity in your post is simply great and i can assume you are an expert on this subject. Well with your permission allow me to grab your feed to keep updated with forthcoming post. Thanks a million and please carry on the gratifying work.

    Like

  37. Thanks so much for giving me an update on this matter on your website. Please realize that if a fresh post appears or in case any alterations occur about the current write-up, I would be thinking about reading a lot more and finding out how to make good use of those methods you write about. Thanks for your time and consideration of others by making this web site available.

    Like

  38. Great post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!

    Like

  39. I had been honored to get a call coming from a friend as soon as he discovered the important ideas shared in your site. Studying your blog post is a real fantastic experience. Thank you for thinking of readers much like me, and I would like for you the best of success as being a professional realm.

    Like

  40. Wonderful beat ! I wish to apprentice at the same time as you amend your site, how can i subscribe for a blog web site? The account aided me a acceptable deal. I had been tiny bit acquainted of this your broadcast offered vivid transparent idea.

    Like

  41. I simply wanted to thank you a lot more for that amazing web site you have developed here. Its full of useful tips for those who are actually interested in that subject, in particular this very post. Your all absolutely sweet plus thoughtful of others plus reading your blog posts is an excellent delight to me. And such a generous treat! Jeff and I will certainly have enjoyment making use of your guidelines in what we have to do in a month’s time. Our record is a kilometer long which means your tips are going to be put to good use.

    Like

  42. Excellent read, I just passed this onto a colleague who was doing a little research on that. And he actually bought me lunch since I found it for him smile Thus let me rephrase that: Thank you for lunch! “England and America are two countries separated by the same language.” by George Bernard Shaw.

    Like

  43. Thanks for the auspicious writeup. It in fact was once a entertainment account it. Look advanced to more delivered agreeable from you! However, how could we keep in touch?

    Like

  44. Excellent read, I just passed this onto a colleague who was doing some research on that. And he just bought me lunch because I found it for him smile Therefore let me rephrase that: Thank you for lunch! “It is impossible to underrate human intelligence–beginning with one’s own.” by Henry Adams.

    Like

  45. I wanted to check up and let you know how great I loved discovering your blog today. I’d consider it an honor to do things at my business office and be able to utilize the tips contributed on your blog and also be a part of visitors’ reviews like this. Should a position of guest publisher become offered at your end, make sure you let me know.

    Like

  46. Thanks a lot for being my personal teacher on this issue. I actually enjoyed the article quite definitely and most of all appreciated the way you handled the aspect I thought to be controversial. You are always rather kind towards readers really like me and aid me in my lifestyle. Thank you.

    Like

  47. I would like to consider the opportunity of thanking you for the professional guidance I have often enjoyed checking out your site. I will be looking forward to the commencement of my school research and the whole prep would never have been complete without surfing this site. If I can be of any help to others, I will be happy to help through what I have gained from here.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.