Frank DiMeo's Dewussified Fitness

Saturday workouts went well

2012-01-28T10:19:00.001-08:00

Started off with Undeground Strength, then She-Rox, and finished with the CrossFit WOD
Excellent effort by our own athletes and visitors alike

More "fun" sled training

2012-01-27T09:55:00.001-08:00

Watch "Gorilla Sled Pulls http://www.crossfitgulfcoast.com" on YouTube
These exercise were inspired by the videos from Sincere Hogan, Louie Simmons, & Zach Even-Esh

Zercher Sandbag Lunges

2012-01-27T08:59:00.001-08:00

This one will work your quads & adductors like crazy

Gorilla Sled Pulls

2012-01-27T08:40:00.001-08:00

I learned this from watching Louie Simmons & Zach Even-Esh

Strong Friday Finish

2012-01-27T03:33:00.000-08:00

There is such a big connection between our mindset and our performance, that's one reason we strive to finish each week with laser-like focus and an attitude to excel.
Part of this comes from simply loving what we do and part is just discipline.
I remember when I was younger and sometimes worked in jobs I couldn't stand, Friday was all I looked forward to, because I got to get away from that job. The job did pay my bills even if I didn't like it.
I heard a lady say when she came in to check out our gym, that she didn't enjoy the hard work, but she wanted to get results. I know people can get results without liking to do the work, but I've seen many really get to love the training along the way. Those people will do well over the course of time.
I look forward to each day of training for myself and those that I coach.
We have a small group of very dedicated athletes and there are no whiners at all. Our training is fun to us.
That works best for us and the results prove it.

Strength-Worx Jan.26, 2012

2012-01-26T18:24:00.001-08:00

Got this idea from Louie Simmons' book, this helps you accelerate through the entire range of motion as the bar weight increases as it gets higher. The resistance bands provide less pull from the top as the bar moves up.
Now that my torn bicep tendon is pretty much healed, I can get back to doing more types of lifts; starting back with moderate weight.

Make a video - it's fun, easy and free!
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Doing the work after work

2012-01-26T14:59:00.001-08:00

Busy gals still make the time to train!

The gals are working more on strength

2012-01-26T14:19:00.001-08:00

Wednesday morning training

2012-01-26T08:04:00.001-08:00

Today started off with our Strength-Worx workout, followed by the Fat-Burner.
Great effort by everyone!
This afternoon should be great as well.

People with the courage to change

2012-01-26T03:32:00.000-08:00

I love training people with guts! People who are under no illusions about how far they have to go, yet still tackle the situation head on are rare these days. We have those kind of people here at my gym, and I find great satisfaction in working with them.
Many people simply give up when life, family, work, etc. seem to get overwhelming and completely let their health go. That is the worst course of action (I should say inaction) because weakness benefits no one.
Being unable to physically do basic things due to total neglect is shameful at best.
Except for the most extreme medical issues, most anyone can be healthy, fit, & strong.
They must decide to take action, then validate that decision through consistent training, eating a clean diet, getting enough sleep, hydrating well, and handling their life stresses in a good way.
None of these are easy things to do, but they are all "do-able" if you have the courage it takes.

Never be intimidated

2012-01-25T13:20:00.001-08:00

Watch "Small gym owners, stand strong!" on YouTube
Money can't buy what you've got!
Millions of dollars can't buy commitment and drive, it's got to be earned day by day over the course of years.

Underground Strength gal

2012-01-25T08:37:00.001-08:00

Caught in the act of training very hard

Train hard, rest hard, get resuts

2012-01-25T03:43:00.000-08:00

We're heading in to another day of training, and as always it will be "fun".
I think that word has been redefined here, since we all do some very grueling workouts.
Some are short & fast while others are long & higher volume; all of them are hard. All of them will get results, too, as long as you are getting enough quality sleep and recovery time, eating well, and handling life's stresses in a good way.

The gals are taking over the gym (again)

2012-01-24T17:26:00.000-08:00

We have some really dedicated gals that train with us.
They are tough, and getting stronger each week.
None are "bulked up", because they do not take dangerous, illegal stuff to make them look like men.
They simply train hard and consistently. They also tell their friends, and prove to them what they are excited about in their training.
The gals out-number the guys once again!

Underground Strength warm-up

2012-01-24T14:56:00.001-08:00

Mixed pushups are great for warming up

Make a video - it's fun, easy and free!
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Overcoming mental "speed bumps"

2012-01-24T09:01:00.001-08:00

Watch "Coaching Tip" on YouTube

Strength-Worx workout this morning

2012-01-24T07:34:00.001-08:00

High-quality training resources

2012-01-24T05:03:00.000-08:00

Here are some of the resources that have helped me develop our very effective training programs:

"I Will Be Iron"

"Underground Strength Manual"

(more will be coming soon)
I have used these resources extensively, and market them with total confidence!

Get read for some results-producing training today!

2012-01-24T03:43:00.001-08:00

Everyone who is consistently "doing the work" is seeing noticeable improvements.
Let's make it even better today!

Serious "girl-power" is building up here

2012-01-23T19:03:00.000-08:00

More enthusiastic, hard working gals are training with us now.
There energy and focus are great!
All have time-consuming careers, but, they make their training a high priority.
They will get the results they work for!

Don't limit yourself

2012-01-23T10:02:00.001-08:00

Watch "Mental Toughness Minute #28" on YouTube

Underground "girl-power "

2012-01-23T09:46:00.001-08:00

Melissa's first day of Underground training

Make a video - it's fun, easy and free!
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More Loaded Conditioning

2012-01-21T16:03:00.001-08:00

Chris in "beast mode"

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Helping kids with Muscular Dystrophy

2012-01-21T03:16:00.000-08:00

This morning our athletes are helping with the MDA Muscle Walk in Sarasota, FL.
To learn more or to make a charitable donation, please click here

Your generosity is greatly appreciated! Thank you from all of us at CrossFit Gulf Coast!

Learn to laugh at yourself in training

2012-01-20T12:12:00.001-08:00

Watch "Camaraderie is suffering + humor" on YouTube

Tough gals train here

2012-01-20T09:05:00.001-08:00

Renee doing 250lb sled pushes this morning

Missed a lift lately?

2012-01-20T03:37:00.001-08:00

Coach John Wooden said, "Players with fight never lose a game, they just run out of time."
As we ramp up the strength training here and the weights challenge each person, some will be stronger than they thought, while others will not. When we attempt a lift and miss it, it is part of the overall process of becoming stronger..
If you make every lift you try, then you are not lifting heavy enough.
Never be afraid to load the bar heavier, just don't be stupid about it.

MDA Muscle Walk

2012-01-19T18:22:00.000-08:00

Any help is very much appreciated!

Here's our team page for MDA

The "night shift"

2012-01-19T16:33:00.001-08:00

Training after a long day of work

weak & slow or strong & fast?

2012-01-19T03:30:00.001-08:00

In the animal, world the weak & slow are eaten by the strong & fast.
In the human world, the weak & the slow are targeted by criminals.
Don't be weak!
Mark Rippetoe said, "Strong people are harder to kill...."
Have a nice day :)

Photo Gallery of the past few months of training

2012-01-18T17:29:00.001-08:00

Here's a recap of our training "fun"

view photo gallery here

Gildan Men's T-Shirt Elite Gladiator Training De-wussified Fitness T's

2012-01-18T16:39:00.000-08:00

Gildan Men's T-Shirt Elite Gladiator Training De-wussified Fitness T's

what is CrossFit?

2012-01-18T12:43:00.001-08:00

Watch "2012 CrossFit Games - What is CrossFit?" on YouTube

Very motivating video

2012-01-18T04:48:00.001-08:00

Mental Tougnness Minute #26

2012-01-17T14:30:00.001-08:00

Watch "Mental Toughness Miniute #26" on YouTube

Real bodyweight exercise

2012-01-17T07:46:00.001-08:00

Watch "Partner walking lunges" on YouTube

Vitamin D, Calcium, & visceral fat

2012-01-17T03:51:00.000-08:00

Another good article from my partners at Prograde about dangerous fat and what Vitamin D and Calcium may do to help.
Read more here

From SEALGrinderPT by Brad McLeod

2012-01-16T17:44:00.000-08:00

I know Brad knows what he is talking about since her served with the Navy SEALS, and I market his resources with confidence! Read more below
Mental Preparedness for Tough Workouts

Get your Official Reebok CrossFit

2012-01-13T18:46:00.001-08:00

Get the best in CrossFit performance gear at the CrossFit Store

Why we don't hire outside trainers

2012-01-13T11:45:00.001-08:00

Watch "Paying your dues" on YouTube

Renee's progress

2012-01-13T08:33:00.001-08:00

It's hard to see the bar in Renee's hands here due to the speed.
This gal trains hard on a consistent basis, and is not afraid of heavy weights.
Check out the upper back muscles, go Renee!

Slosh tubes

2012-01-13T08:31:00.001-08:00

Ron doing Zercher squats with the slosh tube
Great core workout

How to do a minimalist workout

2012-01-12T18:09:00.001-08:00

simple but effective

Make a video - it's fun, easy and free!
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Krill Oil and Type II Diabetes

2012-01-12T17:42:00.000-08:00

Here's some good information from my partners at Prograde about Type II Diabetes.
Read more here

130lb dumbbell rows

2012-01-12T14:55:00.001-08:00

Watch "UndergroundStrengthCoach.com - Heavy Strength Training" on YouTube

Time to get real

2012-01-12T13:55:00.001-08:00

Watch "Now that the dust has settled" on YouTube

Another minimalist workout that gets results

2012-01-12T12:51:00.001-08:00

Watch "KING OF THE RINGS" on YouTube

Sled Workout

2012-01-12T12:35:00.001-08:00

Great training weather today, so I loaded up one of my weight sleds and headed for the park for 20minutes of sled pulls.
I wanted to keep it simple so I just brought a couple of 25 lb plates and a weight vest. First, I did some light farmers walks to war up then hooked up the sled, hit the timer and took off.
Working both linear and lateral movement, I kept the sled moving pretty much continuously.
From what I've read by Louie Simmons & Zach Even-Esh, sled pulling is a great tool in your training toolbox.

Strength-Worx

2012-01-12T06:47:00.001-08:00

Ron is fairly new here and is doing great!
He was strong when he first arrived & is getting stronger by the day.

Is an employee fitness program corporate facism?

2012-01-11T11:42:00.001-08:00

I know that sounds like a stupid question, however, that was one comment made by an anonymous poster regarding the recent Boston Globe article about Reebok's fitness program for its employees.
The employees actually get to do CrossFit training right at their workplace in an incredible gym.
I own a CrossFit gym, and have seen many people have great improvement in their health and fitness levels.
They come in voluntarily and pay a good amount of money to train here, and they get results.
Could you imagine them being "forced" to do CrossFit at their job for free?
They would be thrilled!
Obviously the anonymous poster thought having to do anything was an infringement on the employees rights.
You know to the right to be out of shape and get sick, then have your company pay your medical bills.

Fat-Burner workout

2012-01-11T08:52:00.001-08:00

'Where's the cardio?"
Try this and you'll se!

1/2 way through de-load week

2012-01-11T04:19:00.000-08:00

Finally, everyone is starting to get the "rhythm" of having a de-oad week every 4th week of training.
Sometimes high-energy, dedicated people want to keep pushing hard all the time, and it's difficult to get used to a week of reduced volume, intensity, and loads.
The truth is, everyone is improving faster because of it.

Mike Mahler and Zach Even-Esh have both been major influences to me about this, and both of them are incredibly strong. Obviously, it works.

As everyone begins to see the improvements, they are well-pleased.

More is not always better!

The missing ingredient?

2012-01-10T16:40:00.001-08:00

Watch "Strength matters" on YouTube

strength works

2012-01-10T08:50:00.000-08:00

Our newest class is actually called Strength-Worx, which is fitting, because it does.
Whether you are an athlete or a soldier or a Mom, strength is needed each day.

Strength can be developed using various approaches, but right here we'll be discussing lifting weights, in particular barbells.
Heavy lifting can help with everything from body composition to improved athleticism. Even being able to do simple execises like pullups can be improved with weight training.

How bad do you want to improve?

Fat-Burner workout this morning

2012-01-10T08:37:00.000-08:00

The gals did a great job!
Tire pulls, sledge hammer strikes, dumbbell work, etc.

No More Sugarcoating

2012-01-10T08:28:00.000-08:00

No More Sugarcoating is an "in your face" article that addresses childhood obesity.

When I was growing up, I was just called fat.

I decided to change that, and others can also!

Tough workout for a tough gal

2012-01-09T09:46:00.001-08:00

Renee doing chain pullups

Why we de-load each month

2012-01-09T03:50:00.000-08:00

If you started the engine in your car and with the transmission in neutral you put a cinder block on the gas pedal so it would run at top speed, how long do you think it would be before it blew up?
I don't really know (and don't really try this) it's just an example.
The "more is better" mentality is not true here.
Here's the point, your body needs to get sufficient rest and recovery to perform at its' best.

If you keep pushing your body 100% without getting the rest it needs, it is inevitable that injuries are waiting to happen (not to mention, your progress will come to a grinding halt).
You cannot fix this with supplements either!

I've had people call me and ask about certain well-advertised supplements to see what I thought about them. While I am not opposed to high-quality supplements, they are no substitute for adequate sleep, good nutrition, proper hydration,and handling the stress in your life well.

Mike Mahler has been telling people this for years in his excellent seminars about hormone optimization.
Zach Even-Esh is another very credible coach who constantly talks about the value of rest and recovery.
I am sure there are many others, but these two coaches I have followed for several years and know they are the "real deal".

We de-load very 3 weeks at our gym. Yes, we still train hard but the volume and loads are reduced.
Does it? You bet!

β-glucan, fat, and you

2012-01-08T17:27:00.001-08:00

Cholesterol & inflammation have been discussed a lot lately; so here's some insights that might be helpful to you from my partners at Prograde.
Read more here

Why we speak the hard truth at our gym

2012-01-08T08:14:00.000-08:00

Sometimes I have people think I am too tough on people in my attitude about training.
Maybe so, at times, but here's the deal.

Our culture/society is over-flowing with softness and mediocrity; and I refuse to support those things.

People who train with us have a very high standard to measure up to, and they do so willingly.
Guess what? It really pays off for them!
That is why I am so proud of those who hang in there through it all.
I don't have any hard feelings towards people who quit, I just know better than to let them return later.
We've been "down that road" numerous times and it has always failed.
A very well-respected coach, mentioned "forgiveness" to me concerning this issue, and he is right that people should be forgiven.
Anyone who has ever built a team knows, however, that not everyone will make the team.
Same here!

Good strong finish to the training week

2012-01-07T17:37:00.000-08:00

Really proud of how hard our athletes trained this week!
From the youngest to the oldest, all of them really dug deep to pull out all their reserve drive and energy!
Great job by the "dedicated few"!

Elite Gladiator Workout -2

2012-01-07T15:37:00.001-08:00

Make a video - it's fun, easy and free!
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Official Reebok CrossFit Gear

2012-01-06T16:21:00.000-08:00

Get the best in CrossFit performance gear at the CrossFit Store

Mental Toughness Minute #24

2012-01-06T07:14:00.001-08:00

Watch "Mental Toughness Minute #24" on YouTube

Taking action

2012-01-06T06:44:00.001-08:00

Watch "Make it count" on YouTube

What's a Muscle Walk?

2012-01-06T03:34:00.000-08:00

Good question! It's an event put on by the Muscular Dystrophy association in various cities across the U.S. to raise funds and awareness about this disease.
I will be there as a volunteer (along with my wife) to help; and we encourage everyone to come to this event on Jan.21, 2012. We will be there at 8:00am to assist with the event, but the walk actually starts at 9:00am.
Here's the link for more information

Breaking new ground in the New Year

2012-01-05T17:38:00.001-08:00

Our athletes "hit the ground running", as the expression goes.
Several PR's this week, what a great way to start!

Be informed & avoid the fitness trap

2012-01-05T09:33:00.001-08:00

Watch "Don't fall for the fitness lies" on YouTube

It's "O-Dark Thirty", how's your motivation?

2012-01-05T03:33:00.000-08:00

We're gearing up for another grueling day day of "fun" at our gym.
Only the dedicated few can hang with this program, it's tough.
However, tough people can and will do well with it.
Dedication is unstoppable!

Shrink 'em if you can't get rid of them

2012-01-04T16:29:00.000-08:00

Here's a timely article from my partners at Prograde about shrinking fat cells.Read the article here

Find credible sources of information

2012-01-04T12:23:00.001-08:00

Watch "Keep learning, if you want to get strong" on YouTube

Heading back for an intense afternoon of training

2012-01-04T11:21:00.001-08:00

The ladies were rockin' the house in their training this morning.
Okay, guys, it's your turn now. By the way, Tom also came in this morning and knocked out the CF WOD
Good work at age 65!

Win one of our logo hoodies

2012-01-04T08:57:00.001-08:00

When you place an order for any Prograde supplements through my website www.crossfitgulfcoast.com, my Facebook pages, my Twitter page, my opt-in e-mail newsletter, or through this blog between now and the end of this month, your name will be entered into a drawing to win one of our logo hoodies.
Only orders I can verify will count.

The kettlebell ladder

2012-01-04T08:29:00.001-08:00

Renee working her way up the ladder

Not acting his age, but that's good

2012-01-04T08:08:00.000-08:00

Tom is a retired firefighter, age 65.Today he did 10 rounds ofFive pullupsTen pushupsFifteen squatsIn twenty minutes

Morning training sessions were great

2012-01-04T08:04:00.000-08:00

Several of our gals hit the infamous kettlebell ladder workout at 9:00am, which consisted of 3 rounds of Figure 8's and swings. They worked the ladder to their heaviest weight, then back down, doing 10 reps at each kettlebellRanging in weight from 25-70lbs.Great job, gals! You rock!

The thrill of the chill

2012-01-04T04:03:00.001-08:00

Nice chilly morning for Florida :0 Had the first freeze of the winter last nightI like to kid our northern visitors about them bringing the colder weather down here when they come.Days like this just make me appreciate our normally warm weather even more.It's still a great day to train, so let's get with it! See you at the gym!Remember our new Strength-Worx class is today at 4:30pm

Underground Warm-Up plus

2012-01-03T16:34:00.001-08:00

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EXtra warm-ups are needed

2012-01-03T03:26:00.001-08:00

The training on Monday went very well, everyone did great! Today is a nice brisk Florida day (where the temperature can and often does change 30 to 40 degrees overnight) and will require extra warm-up time to insure safe training. Make sure you prepare well for your workouts by arriving a little early. I will be opening the gym about 15 minutes early for the 1st workout, see you there. Remember, you could live where it's really cold :)

lower body workout at OneTrueMedia.com

2012-01-02T13:40:00.001-08:00

This is part of today's Strength-Worx workout

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Holiday weight gain got you down?

2012-01-01T17:42:00.000-08:00

"Short & Sweet""Quick & Dirty"Take your pick, but if you are frustrated with your holiday weight gain, you are not alone!If you do something about, you are one of the few!Here's one way to do it that my friend Bud Jeffries used.I partner with Bud because I know him personally and have trained with him.

Selected guests receive a free pass

2012-01-01T11:44:00.000-08:00

If you are personally invited by one of our current members you will receive a one week free pass for the week of Jan. 2, 2012.All our members are hand-selected from those who call or contact us by other methods.Anyone is welcome to speak with us about becoming a member, but not everyone will be admitted into our training, after we interview them.
Now is the time many people think they want to "start working out", but that is usually very short-lived.We work only with the coachable, dedicated few.

Last Outdoor Workout for 2011

2011-12-30T19:30:00.001-08:00

2nd half of today's workout

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Zach Even-Esh started some crazy playground workouts several years ago, and they are a great change of pace!Other great outdoor workouts are being done in urban areas by BarStarzz and other tremendous athletes.Give it a try!

A small, hand-picked team

2011-12-30T03:50:00.000-08:00

Today, fitness centers across the country are scrambling to get as many people "signed up" as they can.
People suddenly get a creeping sense of guilt around New Years and fitness centers market themselves like crazy, knowing full well that most of the people they sign up will quit within a couple of weeks, and go back to their old habits. Why should they care, if the person has signed a contract, they still pay even if they quit.

We refuse to play that game! I have often said, " We don't want the most people, just the most dedicated."

That is why we turn people away sometimes, even though they have the money.

That is why we don't allow uncoachable, lazy people to join .

That is why we don't allow quitters to come back.

Our gym is one of the best gyms most people will not be allowed in. Those who do train here are a team of like-minded people. They know every time they come in to the gym that it's going to be very, very hard training; and they like it that way. They listen well and apply what they are told by their coaches.
They do the work and they get the results, it's just that simple.

save 15% on all Prograde products

2011-12-30T03:27:00.000-08:00

My partners at Prograde are having a sale on everything in the store!
Check it out here

Go Underground in 2012

2011-12-28T05:02:00.000-08:00

In fact, why not join Underground Strength Nation now? It will save you a hundred bucks or so if you do it before the end of December.
Learn Zach Even-Esh's radical training methods and rise above the crowd of average trainers.
Click here to join now

What to do between Christmas & New Years Eve to get more fit

2011-12-28T03:37:00.000-08:00

Good question, let's keep it simple. Making some smart food choices is a good start, and my partners at Prograde have a list of some good ones for you. Read the list here

More Underground Inspiration

2011-12-27T18:11:00.001-08:00

A big thank you to our visiting athletes

2011-12-27T03:16:00.000-08:00

It is always great to have a visitor train with us. This Christmas, it was very cool to see visitors from several different CrossFit gyms rolling in and training together who never met each other before. We even had visitors from Synergy Athletics (from CA) who stopped in to train a couple of weeks earlier.
From Alaska to Georgia to NYC, all our visiting athletes gave it their best during the workouts, then went out to enjoy the 80 degree winter weather and the excellent beaches here.

We welcome all athletes from CrossFit, Underground, Strongman, or any other discipline who'd like to train here during their vacations.

Pukie Claus is coming to town

2011-12-23T03:48:00.000-08:00

They say there's a big fat guy who brings presents each year, you know the guy in the red suit. Imagine those reindeer trying to pull this huge guy around, they might get rhabdo doing that.I think he needs to get leaner and stronger, so he should get out of the sleigh and put the reindeer in it and push them around instead. He probably should do a few other things too, like today's "Pukie Claus" workout :)

Hey, put down that shovel (okay it's a fork)

2011-12-22T18:33:00.000-08:00

Here's some quick tips from my partners at Prograde Nutrition about one of America's favorite pass-times: eatingMake some smart choices during the holidays, here's how.Read more here

"Old soldiers........"

2011-12-18T11:50:00.000-08:00

Today I had the distinct honor of sitting down with a 93 year old World War II veteran and drinking coffee with him for about an hour.One thing I noticed about this tough old character was that he still had the fire in his gut. He still sports a big handlebar moustache and spoke with gusto, as his eyes lit up with enthusiasm as we talked. This guy was an Infantry soldier in Europe during the war, the type of guy that legends are made of (though he sees himself as just a regular kind of guy).He talked about "old school" training, and how he still does his best to workout.Now at 93, with several major surgeries under his belt, you might think he'd find a reason not to do anything physically demanding any more; but the opposite is the case.When some much younger people start to make excuses and whine about how tired they are and how they are too busy to workout, it about makes me sick.Thank GOD I can pick who I want to train at my gym, because most people won't ever be allowed to train there. The ones who do train with me know what dedication, discipline, hard work, and loyalty mean.They live it and they are doing great! I am very proud of our athletes!

3 things not to do to get a flat stomach

2011-12-17T15:27:00.001-08:00

Another good article from my partners at Prograde.Read more here about these 3 mistakes so you don't make them yourself.

Pullups need work?

2011-12-16T03:41:00.001-08:00

Zach Even-Esh recommends this bookGrinder Strength Pull Up E-book

See the new Reebok CrossFit Oly shoes

2011-12-15T18:21:00.001-08:00

Get the best in CrossFit performance gear at the CrossFit Store

Underground Outdoor Workout

2011-12-15T03:28:00.001-08:00

De-loading at the park
Great weather for the middle of December

Make a video - it's fun, easy and free!
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New "Genesis" Green Drink

2011-12-13T10:19:00.000-08:00

This is the hottest new product from my partners at Prograde nutrition!Learn more about "Genisis" Green Drink here also you can save 20% with the coupon code you'll find there!

The CrossFit Store

2011-12-13T05:24:00.001-08:00

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Strength-Worx starts in Jan. 2012

2011-12-11T17:29:00.001-08:00

I heard this quote, "Weakness is a crime", a few years ago, and it is even more true today.Our culture is full of people with weak bodies and weak wills.This is a voluntary crime against yourself and those who depend on you everyday.We are taking action!Starting in Jan. 2012 we will be offering our Strength-Worx program, which will be combining elements of power-lifting and strongman training.This is for both guys and gals, because EVERYONE needs to be stronger than they are now!Watch for the details in future posts and in our e-mail newsletter.

Lower Body Workout

2011-12-09T16:38:00.001-08:00

Barbell Good Mornings

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