This past weekend I was out in the Bay Area visiting old friends, training a few people, workout out like crazy and enjoying the absolutely incredible California wilderness!  here is a little rundown of the 5 days I spent out there:

Showed up mid morning on Wednesday, grabbed some food with CrossFit San Mateo's owner and head coach Brendon Mahony, then stocked up on some food, Courage Bar ingredients and soon enough hit the gym for a good workout.  Thursday and Friday were much of the same, with Lindsey getting in Friday, and one of the toughest workouts I have ever done crushing me so badly that I am still feeling the effects of it as I write this post today!  It was a descending ladder of rope climbs and DB squat clean to thrusters, and that damn rope climb beat me down like nobody's business!  I took my time on the climbs as I knew my technique was not spotless and I wanted to conserve the grip strength.  But, no matter what the approach, by the third round my grip was so far gone, I basically had to take almost a full minute to recover between each one to be able to get back up.  The crazy part of this whole thing was that I never had the ability to cardiovascularly recover.  i think I was so worked up by the whole thing that my heart rate just never came down.  19 and a half minutes later I finally finished, and it took me close to three hours ot actually feel like i was somewhat normal again!  And to top it all off, I ripped my ankle up so much I was having a tough time walking!  The one positive takeaway from the workout was my 345# back squat for 13 resp, AWESOME!

Anyways, Saturday morning brought even more fun.  Core Foods owner Corey and his girl met up with me and Lindsey and we all got workouts in at the gym.  Mine was a 5-workouts-within-one-hour mes that left me craving 10 pounds of meat and a 6-hour nap!  But, we all geared up and drove down the Peninsula for a few hours of trekking though the woods!  this turned out to be such a a blast.   We explored the different paths, talked about all sorts of different things, interacted with a buck within 15 yards or so (so much fun to see wildlife that close up!) and stayed out there as the fog and darkness began to cover us completely.

We then wandered back to our cars and drove down to Half Moon Bay to see if we could find some camping at the beach.  Seeing how it was the famous Pumpkin Festival weekend, the known camp-site was totally booked up; but, with a couple phone calls we were directed a couple miles south to Cameron's Pub.  This was one of those placers that causes sensory overload with the amount of crummy, hoarded items they keep hanging on walls and tucked into corners.  The place was like a haunted museum of beer cans and tin signs; and in the back, a huge field set aside for RV's and campers to hang out for a night or two (or weeks or months as it seemed some were doing).  We found our way to the very far end of the field, just outside a spooky abandoned greenhouse and set up shop.  Corey got a great fire going and we enjoyed flank steak, asparagus and grilled bananas before catching a few eukaryote songs at the pub and then crashing for the remainder of the night.

After meeting up up another friend Lisa (check out here awesome blog here) for breakfast, we connected with Justin Gubser and his buddies to hit the Pacifica surf for a couple hours.  This was an all around blast!  And the best part: our last wave had Lindsey and myself riding all the way to the beach, literally side by side, pretty freaking sweet!  The cold water and the entertaining crashes and here-and-there wave catches worked our appetites up enough to feast at Guerrilla BBQ and it was off on our separate ways after that.  Lindsey and I hot up our favorite burger joint, Roam Burger, in the city before catching our red eye back East.  Man what a trip!

I must admit, it'd been a real long while since I've been able to just spend some good quality time with a small group of awesome people, and while I was a little bummed out that the Into The Wild weekend didn't take off like I had planned, and that a few people never showed up for the weekend that had said they would, it turned out to be a weekend I will never forget.  Sharing that deep connection to the great outdoors with Lindsey and another couple;e that clearly appreciated being out there just as much as me was so energizing.  It inspired the need to do this sort of thing WAY more often!  Oh, and yet again, surfing is one of the most fun things to do in the world!  Yet another reason to head back out to our second home-town on a regular basis!

Miss all my West Coaster already, but I'm excited to get back to training in The Garage with all my awesome athletes and friends here in the DC area!  This is going to be a crazy brutal week of training for everyone, so let's all keep up the support and get after it!!

Never Stop, GET FIT.

Josh Courage
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Into The Wild 09/06/2011
 
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About a month ago I was brainstorming ways to justify a trip back to California when an idea hit me.  What was the number one thing I enjoyed about being out there?  Well, it was getting outside and exploring all the great natural areas, the mountains, the parks, and the beaches.  Sometimes I would hike, other times run, or bike, or swim or whatever.  There is always just so much to do out there!  This got me thinking about how so many people miss out on experiencing the great outdoors because of so many different things: The simplicity of life in a climate-controlled office and house; the ease of finding food at restaurants.  I wanted to find a fun and exciting way to re-introduce people to their roots. 

It never fails, every time someone heads out into the wilderness, even if it’s just to sit around and do nothing, they become a little happier.  There is something innately human about connecting with nature and it is this something that I hope to harness and allow people to experience.  It’s not some extreme primal workshop or anything like that; just an organized weekend to show everyone just what is in his or her backyard.  That living healthily and happily is as easy as playing around in nature and eating real, good food.  And because so many of us have forgotten how to do all this thanks to cars, sidewalks, big houses, stores and on and on and on; I though I’d open up the doors for everyone to re-learn it all.  It’s time to become HUMAN again!

Here’s what it’s going to look like:

Saturday, late morning we’ll meet we’ll all meet at a soon-to-be-announced location.  Our minimal luggage will be stored in vans, extra food and drink in coolers and we’ll go over the weekend’s events.  The early afternoon will consist of learning how to move throughout the wilderness.  Now, this may seem a little childish at first thought, but have you ever tried to run through the actual woods?  The athleticism needed to react to your surroundings is that of a professional football player trying to avoid getting crushed by multiple opponents.  With that in mind, you’ll learn how to walk, run, crawl, climb, push, pull, jump, skip, and so much more.  The idea is to feel completely comfortable in the most natural of settings.

After a couple hours of organized play, we’ll all break for some fuel and to relax for a bit.  This is where the first of a few wonderful surprises will be offered out!  We will be partnering up with one or more local farms to supply you all with the best of the best in terms of food.  We’ll have top of the line, grass-fed meat, completely organic and free-range chicken and eggs, fresh, organic produce and fruit, and of course plenty of water.  My close friends at Core Warrior will be around as well with the best protein bars on the planet for everyone to indulge in. 

After our break, we’ll all get set up for a wooded throwdown of epic proportions!  Using all the skills everyone just learned, we’ll set up for a friendly competition using tools only the greatest gym in the world: the great outdoors, can provide.  Trails, hills, streams, rocks, logs, the list is only as long as your imagination, so, you’ll have to be prepared for anything!

With our bodies wonderfully burned out, we’ll pack up all the gear and begin to make our way to the evening location.  We will either be on the beach for this, or at a campsite, depending on what I am able to secure in the coming weeks.  Either way, we will most likely be hiking to this location with our gear.  Once there, we’ll set up camp, start the fires and let the nighttime festivities begin.  We’ll cut loose on another feast of wonderfully local food while we tell stories, sing songs and just enjoy the night air and good company.  As the evening winds to an end, you’ll have your choice to sleep in a tent or, as will be strongly recommended depending on the weather, under the stars.

We’ll all be up bright and early the next morning to head out to the hazy beaches to hit a wake-you-up workout before yet another scrumptious feast for breakfast.  After the gear is packed up, and all that bacon grease is licked of our fingers, we’ll then head to the waters edge for a couple hours of surfing the famous waves of Pacifica.

Right on.  Now, if this does not sound the like the most perfect weekend in the world, I personally think there’s a little something wrong with you…!  That being said, I am sure there are a ton of questions you would-be adventurers might have.  If this is the case, ask away!  I’ll be posting up all sorts of details on this thing in the coming weeks so most of them hopefully will be answered, but in any event, I am here to assist in any way.  This is an event I am super crazy excited to host so I will be putting all my energy into making it the best possible experience for anyone and everyone!  Registration is not open yet, but will be very shortly, so, until then, go on to Facebook and “Like” the page so you can constantly see all the new updates.  I’ll also be throwing things up on the blog on a pretty regular basis as well. 

Before you all bombard me with 100’s of crazy questions though, let me throw this out there:  In the next couple days I will be posting the dates, times, meeting places, all locations, more details of the specific events and a whole bunch more.  Also, things like what to bring and so on will be sent to anyone who signs up.  This initial announcement/post is merely to get everyone pumped up for the idea!  I know that the date is the most important thing for pretty much everyone, and I can tell you that it will either be the second or third weekend of October.  I’ll post that up on the Facebook page tonight so you all can make sure that weekend is not double-booked! 

Well there you have it folks!  Stay closely tuned if you are interested in all this and please let me know if you have any questions at all!

Never Stop, GET FIT.

Josh Courage
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So, out here in wonderfully awesome California while the movers take care of our stuff.  I’m sitting on our barely used balcony, not a cloud in the sky and just letting my mind wander off on all the fun I had while I was out here.  One of my athletes out here told me yesterday that every time I leave, it’s like a huge portion of the gym leaves with me.  It was funny hearing that perspective because in all honesty, every time I leave here it feels like a good-sized chuck of myself is left behind.  I have made a home for myself for the rest of my life out here and I find it impossible to think that I won’t be back here on a very regular schedule to visit, workout and hang out with all the incredible people and places I connected with. 

So, for those of you Californian who are reading this, answer me a one-question survey, either post to comments, email me or text me what you think:

If I came out here on a set schedule (like for a week every two months or something like that), would you be interested in specialty training for the time I’d be in town?

On to the update!  West Side Barbell has been going very well for me these past two weeks, and the metcons I’ve been throwing in have been perfectly supplementary and fun!  I was able to get 385# for a comfortable 3 on the back squats (matching a PR I got about a month back) and I feel as though that consistent 400+ squat is right there!  The posterior chain work I’ve been adding in to all my leg days has been working wonders.  I feel my glutes and hamstrings have been feeling stronger and stronger and I can now feel them firing at the beginning of all leg movements now, rather than sometime during the middle (inefficient firing sequence if they are going any later than before the movement starts by the way).  The metcons have just been flat out awesome!  I’ve been outside for every single one for the past month and I really can’t speak any more highly of working out outdoors.  There have been tires, ropes, sandbags, hills, bridges, and more.  And the best part about it all is I’ve been using all these tools in as many different ways I can possibly imagine.  One of the best ones I did with a good group was throwing a large car tire 50 meters, jumping over and through a swing 10 times, overhead throwing the tire 50 meters, running back 50 meters with it, and then jumping through the tire 10 times.  So much fun!

Things have been winding down for the summer for my athletes as well. With about 85% of my client base being high school and college athletes, it has hot that time of year where everyone is taking a week or so off, then heading back to school.  So, September will bring on a little lull in training before fall classes and private training sessions start up and I will be taking full advantage of the down time.  I’ll be training harder than ever, mixing in heavier lifts and a ton more gymnastics and skills work.  And my sprint work will begin to increase as I prepare my body for more focused power training in October.

For those of you who don’t know, I am actively pursuing a good sized gym space in the greater Washington DC area and have my sights set on a couple locations (now, f only the counties will work with me a little I might be able to get in to one of them before 2020!).  The Garage DOES totally rock, but 200 square feet just doesn’t cut it for the amount of athletes who have been coming through! 

What else, what else…I have signed up for what I am only assuming will be the next great ongoing physical challenge of my life: The Spartan Race.  If you don’t know about it, check it out!  If you like what you see, please join me on my quest to try as many of them as I can, including the ever-dreaded Death Race!  I have also begun the pursuit of designing a couple unique Courage Foods!  Basically, I’ve been spending so much time in the kitchen over the past three months that I have been coming up with some interesting ideas.  With my wild passion for Core Warrior Bars (and the insane success they’ve had in impressing almost every single one of my athletes!), I wanted to see if I could make a protein bar without any grains or sugar at all.  Well, after about 6 or 7 different combos of ingredients, I think I may have come to a base level of acceptable!  That’s all I’ll share for now.  Maybe I’ll having something in more detail for the public in a few months… The other idea has to do with BACON!  What else do I have to say?  Hoping to unveil that one in the coming months as well!

All right, there’s a little update for you all!  Back to the fun and sun of California! 

Never Stop, GET FIT.

Josh Courage
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Oh, California 08/08/2011
 
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Me and Lindsey hanging in Pacifica
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Trying to be cool... (the drop below me is crazy, trust me)
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Ah, the City rocks. Every turn leads to some awesome view!
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Atop Sweeney Ridge. Love this place!
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Lettuce wrapped turkey burger with bacon, an egg and side salad. Go to Roam Burger now!
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Unreal bacon at Sweet Maple in the city; unreal!
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First the technical jargon.  Woke up bright and early for a nice jog up the old crazy hill at Sweeney Ridge.  The fog was rolling out and the view was not at it's best, but it was still unreal to be able to look out over the Bay, Ocean and City, even if you couldn't see most of it all.  A great way to get the heart going.  After a nice breakfast it was back to the house to get a little work done and get cracking on some organizing of stuff to be moved.  Then, off to the gym for Dynamic Effort bench and some really solid supplemental work.  Second day of West Side Barbell was WAY more successful than the first day!  After lunch with Brendon (owner at San Mateo Team Elite, formally CrossFit San Mateo) it was a trip up to the City for a little throwdown with the crew at Lalanne Fitness.  It was so great to see all my old friends here!  We caught up as i gazed in awe at their new space, then got in a really fun skills warm up (pistol squats, GHD sit ups, handstand push ups and bar muscle ups) before getting all set up for "Isa-Grace": 30 power snatches followed immediately by 30 clean and jerks both at 135#...ouch!  I was able to bang this out in 6:57 and felt really good with that time seeing how I have not been focusing on Olympic lifting or serious MetCons.  It was just so damn good to see everyone and I can not wait at all to get back up here and workout with them all again!

Perfect little segue to the reality check here...
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As I've made painfully clear with my last post, I absolutely love it out here on California.  It was a really tough decision and process that Lindsey and I went through to move back East, and that decision, no matter how many times and angles I look at it, was, and is the right one.  Here's the conclusion I always come to whenever I think about it, or whenever someone brings it up: happiness does not exist unless it's shared (stolen from "Into The Wild").  My own little opinion on this one is that the greatest thing to have in the world is a person you can share your life with.  Someone who supports you through thick and thin, someone who trusts and cares about you, and someone who who wants and needs the same in return from you!  Nothing I can imagine (and I have a crazy imagination) could ever be more important than that to me; not my job, not my training program, and certainly not where I live.  In my mind, I am the luckiest guy on the face of the planet to have found someone who has made me see this reality.

I enjoy and love so much in life.  I love challenges, I love exploring, I love sun, I love good food, I love good, nice people, I love baseball, I love California, I love the great outdoors, I love the thick foliage of the surrounding wild of Washington, DC, and I love the feeling when a smile creeps over my face.  And now, I actually have the opportunity to share all of these things with someone.  This is the reality I clearly see every day.  I ask you this: what could be better?

Never Stop, GET FIT.

Josh Courage 
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Feels Like Home 08/03/2011
 
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I LOVE California.

I find myself smiling for no apparent reason while I'm walking down the street.  The views take my breath away.  The weather and people are awesome.  This is my second home for life!

Never Stop, GET FIT.

Josh Courage
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Today marked the start of my new crazy program and as the strength building part of it all I am following the greatest program for becoming really freaking strong, the West Side Barbell Program.  I'll get into this one a bit later in detail (it's a pretty complicated one at first glance, but so awesome once the details are figured out) but let's just say I started off on a totally bad foot.

Today called for Max Effort box squats with a good deal of supplemental work for the posterior chain and abs.   I pushed up 365# pretty easily and then jumped to 385#, a weight I got for a really comfortable couple sets of 3 just two weeks ago, and could not get my butt off the box.  Immediately I was overwhelmed with all the basic "what the hell am I doing" thoughts; why am I squatting heavy alone with no spotter?  Why did I jump up so fast in weight?  Why did I expect to go so heavy without taking proper time to warm up?  Why did I run for 52 minutes at 6am in the 98 degree humidity?  Who the hell am I going to get out of this?

Well, thankfully box squats are a ton safer than normal squats if you get stuck, all you end up doing is sitting there with a ton of weight on your shoulders.  So I sat there for a second and then decided the best thing to do would be to just toss the weight off my back and to the ground.  Here's where my mis-judging took over: the box I was on stuck out pretty far behind me, and the weight was, well, heavy, too heavy to "toss" off my shoulders.  The bar proceeded to plummet to the edge of the box, landing squarely ON the box and then taking the massive amounts of force to both ends with all the plates loaded on there.  This led to the end of the bar.  It bent so much!  I tried to figure out a couple ways to bend it back real quick but it just did not work.  Damn.

Maybe it was the heat, maybe it was the insane the serious lack of sleep the past couple nights, maybe it was just that sometimes I AM as stupid as I think I am.  I decided to throw the bar back up there, load the weight back on the bar and give it another shot.  And in true Homer Simpson fashion, much to my surprise (NOT...), it all happened again.  Literally the same, exact, thing.  Idiot.  I guess I was just in denial that it happened the first time that I just insisted on going on...

Either way, I jumped into the most complex and serious heavy lifting program without being ready at all, and I knew I wasn't ready.  I am embarrassed by this as I know better.  So, I'll really be ready to go Wednesday and I'll turn this thing around so fast!  

In other news, I am headed out to California tomorrow morning, so my posts may be a little spuratic, but I'll probably get a couple up while there.  In terms of workouts, the entire week is posted up on the "Workouts" page, so be sure to see what's in store for the week! 

Never Stop, GET FIT.

Josh Courage
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The Soon To Be Home Area
As most of you should know at this point, I am making huge transition in my life and job only 9 months after making the biggest transition of my life.  My girl and I are moving back to the East Coast.  This is a very bitter sweet process for me as I have fallen so madly in love with the California life-style but am excited to the core to return to the community I had spent so long creating in the greater DC area.  Even though I’ve only been in CA for less than a year I feel as though have made friends for life and I fully expect to be making continuous trips back to workout and hang out with all the great people I have bonded with. 

Right now Lindsey and I are faced with the overwhelming task of figuring out how to get our lives moved back across the country.  Our memories of the crazy times we had in getting things out here are still pretty fresh on our minds so the intensity of the stress is multiplied a bit.  But, I have a great deal of confidence that things will work out pretty damn well because we have our sights set on our awesome future and the journey towards that!

So, this past weekend saw the start of our physical search.  We hopped a redeye out to DC, getting in at around 7:30am ready to explore.  The goal for the weekend was twofold: to find a neighborhood to live in, and to search around for gym locations for my business.  Basically we picked out a collection of neighborhoods and drove on through them to get a gut feeling.  We did this a bit before we moved out to California and it worked out great.  Over the course of three days we were able to find the place we wanted to be and we love it!  So, with the couple days in the DC area, we were hoping for the same thing; and for the most part, we did.  We narrowed it down a good bit to a few different areas we liked best, AND, I was able to search out a good collection of spaces and locations for my new gym!  All in all, I think it increased our excitement for this new transition. 

I'll throw in some updates about this process as we continue on as it basically is taking over about 85% of my energy these days (the rest is gearing up for the CrossFit Games Sectionals coming up in two weeks!!).  Its a crazy process and I am expecting the best from it all!

Never S

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After a few days of recovery I was back at it in Redwood City at Mad Dawg Fitness.  With my body fully fueled and itching for a workout, I was excited to get back into a gym.  And, knowing that Mad Dawg is a long-time very well known CrossFit affiliate around these parts, I was very excited.

This place was pretty well hidden.  But it was just off the 101 and in the dark of the evening, driving through the warehouses; it was pretty easy to spot it.  The single light shining out along the parking lights, music creeping out over the neighborhood, and the distant sight of rings hanging inside the roll-up door.  I made my way on over and strolled in.   Saul the owner, along with coaches Jason and Brandon welcomed me immediately and it was not hard to feel at home in their space.  And speaking of that space, wow.

The main floor was a bit larger than average CrossFit style warehouse, with bars, plates, DB’s, KB’s, Rowers and more organized very well throughout.  I think the two things that stood out to me most was how much stuff they had yet how in-order everything was, and the massive open space right when you walk in with all the rings dangling down.  So let me explain this a little better.  They have two floors here, and the top floor overlooks the bottom creating this squared off balcony.  Upstairs looks like a good studio space, some more equipment, low ceilings, a heavy bag, bathrooms and storage.  But with that empty area that looks down to the man floor, you get these incredibly high ceilings.  They have about 10 or so pairs of rings hanging from there and it has such an awesome effect when you walk in.  They also have a pull ups bar wrapped completely around the open space as well, and well, I love cool pull ups bars/rigs.

I wandered around for a little and was getting prepared to jump into the 7pm class with a few people, but Jason (not only a coach, but a Games competitor hopeful like myself) asked if I wanted to join him with his.  He, along with a decent group of people have been getting their programming from the well-known Freddy Comacho over at One World Self Defense and it has been gearing them up for the competition season.  Todays workout was an interesting one, but in the end I was able to see the purpose of it and really liked it a lot (even though I DNF’d the metcon…)

The Workout:
Power cleans at 50%, 55%, 60% of 1 rep max
12x2, 12x2, 10x2
10 minute row:
:45 below 20 strokes/minute, :15 hard as hell!
Rest 10 minutes
6 rounds for time of:
5 muscle ups
5 handstand push ups
200 meter run

So a couple things here: that’s 68 power cleans.  That’s a lot of reps.  But it was very light weight, I was doing 60, 65 and 70 kilos and just focusing on getting perfect form each rep, staying quick and getting my elbows out as fast as possible.  Not to get into programming like crazy here, but you can see how a combination of 10-minute intervals on the rower and 68 power cleans, the arms would be relatively fatigued.  Not beat up, just tired from so much volume.  The metcon I knew would be hard.  I suck at both movements, and given the upper body fatigue, I knew I would hit a wall fast.  And I did.  I got two full rounds in as Jason was getting into his 5th round and I was not able to get all HSPU’s on my third round.  I ended up switching to negatives on that movement and just doing 3 muscle ups.  Then, I finished after 5 rounds because I had been “banging my head against the wall” for around 20 minutes and it just became pointless.  I really want to go into this, but I’ll save that for after this month.

Mad Dawg Fitness seems like it would be a pretty hardcore place at first glance.  The name starts it off, and then the impressive collection of equipment and size of the space add to it a good deal.  But Saul has a very different perspective on how things are run there and you can do nothing but respect is approach.  His focus is not on becoming the fittest person you can be; it is on becoming the healthiest.  So often you see a focus of CrossFitters and coaches aspiring to be the fittest on earth (or at least the fittest they have ever been…!) and sometimes, this almost one-track-mind drive leads to a creation of imbalances.  Saul understands that proper mobility and weakness work will inevitably lead to a better life, and really makes a point to focus on this side of the training.  This is something I feel can be neglected in the excitement of exciting and overly intense “CrossFit WOD’s”.  Mad Dawg has a very healthy approach, a very simple approach, and clearly, a very effective approach.

Mad Dawg Fitness
335 Convention Way, Suite D 1/2
Redwood City, CA 94063
650.787.5033
info@maddawgfitness.com

Got a pretty busy couple weeks coming up, and new programs are starting up with me finally getting to coach and train people! 

Oh, and please continue to spread the word on this awesome competition coming up on Saturday, February 19th!  It’s going to be an epic day!

Never Stop, GET FIT.

Josh Courage

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Back Home 12/29/2010
 
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It seems like forever but we arrived, with plenty of drama, back to California, welcomed by even more rain!  I woke up this morning with all sorts of energy geared towards getting back on track with the workouts and the writing and I started with a bang:

AM -
Run up Sweeny Ridge trail for time
Afternoon -
5 x 5 floor press w/ 2x max strict pull ups between each round
21-15-9 of:
KB swings 62#
Push ups
Jumping lunges

The run was great.  It's 1.8 miles pretty much straight up and within 5 minutes there is no way to catch your breath.  The best part is that it is a narrow, paved, switchback road and you never really know when the end will come.  Took me 19 minutes flat (with a quick phone call from Lindsey that I totally needed to take, she rocks my world, what can I say).  I soaked in the view from the top, through the rain/hail that was crashing down on me, then headed back down in a blazing 13:21.

Back at The Gym, I had a couple guys in to workout and I hit my own.  The floor presses felt great!  As much as I talk trash about bench pressing, there totally is an invigorating feeling about heaving a weight off your chest.  Floor presses are interesting because of the added challenge of pressing without momentum.  I was able to get 240# for a smooth set of 5 and was pretty happy with how strong I felt.  The pull ups between sets were brutal but such an interesting challenge.  I banged out 12 and 11 on the first round, then 9 and it was 7 and 8 for the remainder of the work block.  I'm pretty happy with being able to endure such a tough exercise under a TON of fatigue at that rep range.  I would love to be in the 10 range, but this was better than I expected.

The metcon was short and sweet.  Finished it in a muscle-fatiguing 3:02 and was very happy with that time.  The combo of jumping lunges to KB sings was killer, and this led to the push ups feeling kind of like a recovery.  My arms are going to be shot tomorrow!  I'll have the video up soon.
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Catching up on work now, I have officially set up the Courage Games 2011 - Winter Edition website and registration and am so excited to host another sweet event.  I have also had a lot on my mind over the holidays which have inspired lots of topics I want to write about, especially with the New Year approaching.  I'll have one up tomorrow!

Never Stop, GET FIT.

Josh Courage
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