Week 4 Benchmark Challenge – To be completed either Saturday or Sunday.

Bodyweight Training 300 workout (300 total repetitions)
25 Pushups
50 Mountain Climbers (25 per leg)
25 V-Ups
50 Alternating Lunges (25 per leg)
25 Burpees (no pushup / no jump)
50 Cross Body Mountain Climbers
25 Dips (off box / chair / stairs)
50 Squats (Ass must touch 2nd Step) / Knees must lock out
*You must complete ALL repetitions of an exercise BEFORE moving onto the next exercise

Post your TIME in the “Comments” section below.

Crank it!
B-Rad

Tweet This Post

Week 3 Benchmark Challenge – To be completed either Saturday or Sunday.
10 Lunge Split Switches Per Leg
5 Hindu Pushups
5 Towel Rows (TRX – pick one up here  TRX Portable Gym)
**Complete as many rounds as possible in 20 minutes

Post your COMPLETED ROUNDS in the “Comments” section below.

Crank it!
B-Rad

Tweet This Post

Week 2 Benchmark Challenge – To be completed either Saturday or Sunday.
10 Pushups
20 Squats
*Complete as many rounds as possible in 15 minutes
**Squats = Your ASS must touch the 2nd step on a staircase in order to count as 1 rep.  anything less is “curtsie”!!

Post your COMPLETED ROUNDS in the “Comments” section below.

Crank it!
B-Rad

Tweet This Post

Million Inch Challenge Crew-
as I said there would be “Benchmark Challenges” that will help you determine your progress in the fitness category over the next 12 weeks.  Your time is your time.  It doesn’t matter what anyone else does.  It matters what YOU DO!  Post your time and improve it the next time we do the same challenge.  Here’s the first one!

Week 1 Benchmark Challenge – To be completed either Saturday or Sunday.

50 Burpees in as little time as possible
*1 Burpee = No Jump / No Pushup

View the video below!

Post your TIME in the “Comments” section below.

Crank it!
B-Rad

Tweet This Post

Kettlebells and Z Health. The first of it’s kind. 19 folks of all ages and levels. Kettlebell basics. Z Health basics. Saw some major improvements in movement by the end of the day.

Finished them off with about 26 total minutes of what I like to call “Exercise Snacks.” This year’s motto: Unplug in 08. That means get off that damn treadmill and do some real conditioning.

Here is how it went down:
Gymboss Timer 20 seconds on / 10 seconds off

Kettlebell Snatch L
Kettlebell Snatch R
Bodyweight Squats
3 rounds

Rest 1 minute
Kettlebell Clean & Press L
Kettlebell Clean & Press R
Kettlebell High Pull L
Kettlebell High Pull R
3 Rounds

Rest 1 minute

Mountain Climbers
Kettlebell Windmills L
Mountain Climbers
Kettlebell Windmills R
3 rounds

Rest 3 minutes

“Mini Sissy Test”
Kettlebell Swings Burpees
12 1
11 2
10 3
9 4
8 5
7 6
6 7
5 8
4 9
3 10
2 11
1 12

Everyone did great 12 of the 19 drove a minimum of 2 hours to attend. All in all a great day!

Here are some pics

You missed it? Be there next time!

Crank it!
B-Rad

Tweet This Post

Kinetic Edge welcomed the New Year with a special branding today. 8 willing subjects participated in a new style of ‘fun.’ This was so great I think we’ll make it a staple!

Here’s how it went:
Burpees / Kettlebell Swings
1 / 25
2 / 24
3 / 23
4 / 22
5 / 21
6 / 20
7 / 19
8 / 18
9 / 17
10 / 16
11 / 15
12 / 14
13 / 13
14 / 12
15 / 11
16 / 10
17 / 9
18 / 8
19 / 7
20 / 6
21 / 5
22 / 4
23 / 3
24 / 2
25 / 1

*Done for TIME with as little rest as possible.

Here are the results:
Name / Time / KB in kg
1 Dena / 34:44 / 14kg
2 Scott B. / 37:29 / 32kg/28kg
3 Nicole 38:39 / 16kg
4 Kathi B. / 43:40 / 16kg
5 Paula / 43:42 / 12kg
6 John B. / 45:26 / 16kg
7 Steve F. / 49:32 / 20kg
8 Steve R. / DNF

Great showing by everyone!

Crank it!
B-Rad

Tweet This Post