From Steve Maxwell, Masters BJJ World Champion 

Here's the challenge.Select the proper weight kettlebell(anyone over 175 should use 24kg unless you are a begginner). Perform the following four exercise circuit without putting the kettlebell down.You hold the bell the entire time.
1.clean/press(each press is preceded by a clean)10 reps right and 10 left
2.overhead squats-10 right and 10 left(get that butt deep)
3.windmills 10 right and 10 left (keep the legs straight and palm the floor)
4.swing style snatches 10 right and 10 left
Try to get done in 6 minutes or less,but don't use sloppy form.
Now after a brief rest,go through again.Your goal is three circuits.

Lighter Day today for work on basic skills.

 Body weight squats, or air squats as the CrossFitters call them.

 If you can't keep your torso upright or close to it at the bottom position or if you can't get the fold in the hips lower than the fold in the knee you need to practice these.

When squatting with no weight or the weight held in front of you your torso should be as close to vertical as possible. If you are holding a heavy kettlebell or barbell you will fall over!!

Find your stance by jumping, where your feet go on landing is your foot position for squats. It should be about hip width. Your toes may point outward slightly. Now extend your arms straight out in front, parallel to the floor & keep them there throughout the squat movement.

Today I had all classes do the 12/1/07 WOD. That is the Mahler Full Body Attack and frog jump couplet. These are done in a 21-15-9 rep scheme back to back and as fast as possible.

I did this same workout Saturday and while it was tough it wasn't too bad. Today everyone had a very hard time with it. Granted it was the first time any of of them had ever done this workout but I didn't think it would be quite so tough.

 Here are the times:

Lisa D. - 18:05 6K

Jeanette - 17:15 8K

Tom - 19:30 12K

Allan - 16:05 12K

Bekka - 14:10 8K

Dave - 11:10 16K

Marylin (12/5/07) - 13:48 6K

Hopefully he next time we do this there will be a big improvement in everyone's time.

We finished by doing a few pullups, ring rows and lsits.

 Congratulations to everyone you all did a great job on probably the toughest workout I've put you through!! Keep up the good work.

I ordered it last week & they said it would take 3 to 4 weeks. It showed up Tuesday 12/3 by DHL.
Econo Prowler


The box was flimsy & busted up. NBD
I got the black one, other colors are white & red.

The frame is made of 2" welded steel. The feet are about 4 inches wide and 1/4 inch thick. For some reason there are two holes drilled on opposite sides on each foot. All the dirt from the carpet or ground goes right in them. Not sure what purpose they serve.

It has 2 nuts/bolts to hold it together. It also has 2 uprights where you place your Oly size plates. The uprights are removable so it wouldnt be too hard to transport this one.

On the other hand the uprights just sit in cups and when removing plates from a stack the posts tend to come out allowing the other plates in a stack to slide of on your foot. Perhaps drilling though and using a cotter pin to hold the posts in place will help.

The only other criticism I had is that a 45lb plate won't lay flat because the crosspiece isn't wide enough, the plates tilt forward.



It works as advertised, you load it with weight you push it, it kicks your ass, you get stronger.

I loaded it with 160 lbs. Inside on industrial carpet on a 50' straight run. 3 times down & back with a short break each turnaround and my quads & calves were screaming. One direction I pushed with the uprights that hold the plates. Not too hard. On the return I pushed with the low t handle. Wow. very hard.

Good thing - no stress on my shoulders, nor did I notice anything in the back.

If you have the $$ and want to have some good fun get one