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Ben Booker

Bio •Owner/Founder of Second Chance Fitness 24 hour Gym •Trainer/DailyBurn.com/benbooker •Husband and father

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Instagram Image by Ben Booker (@thebenbooker) with caption : "4:33
4:32
4:29
3 rounds for time.  It's a sprint every round to get faster than the first time with 12:00 rest between s" at Second Chance Fitness 24 Hour Gym - 1847354393302418540

4:33 4:32 4:29 3 rounds for time. It's a sprint every round to get faster than the first time with 12:00 rest between sets for full recovery. 250m row 10 - 70 lb KB swing 10 - burpees 10 - 70 lb KB swing 10 - burpees 10 - 70 lb KB swing 250m row Rest 12:00 minutes @crossfit217 programming. Great Thursday.

4 X 8 to 10 reps of Incline DB press Seated row 5k - 25:33 Finisher - length of building and back heavy tire flips.

255 lb push press. I believe that is a lifetime PR. My push press and jerk have been a weekend link. Now I need to spend some quality time with my split jerk.

In the eye of the storm, You remain in control! Needed that supernatural strength on that 2nd rep. 👊💪💪 Last set of 5 X 2 at 300 lbs. My second rep got stuck in the no fun zone!

Instagram Image by Ben Booker (@thebenbooker) with caption : "Oldy but Goldie!  Standing overhead tricep extension to recruit more muscle fibers, more core, equalling more gainz! 
4 " at Second Chance Fitness 24 Hour Gym - 1842236215245317041

Oldy but Goldie! Standing overhead tricep extension to recruit more muscle fibers, more core, equalling more gainz! 4 sets 8-10 reps :90 rest Bottom Cable Fly Overhead Tricep Extension Then @crossfit217 program. That row was dirty! Rowing sprint intervals Alternate 12 rounds with partner 250 m Then 14 minute AMRAP that was a lotta grip!!

Instagram Image by Ben Booker (@thebenbooker) with caption : "SECOND CHANCE GYM LOCATION #2 IS COMING TO SULLIVAN ILLINOIS!!! I am so excited to bring this dream into a reality right" at Sullivan, Illinois - 1841576709511346625

SECOND CHANCE GYM LOCATION IS COMING TO SULLIVAN ILLINOIS!!! I am so excited to bring this dream into a reality right here in my home town. More details to come, but I am looking for up to 4 part time brand ambassador's!! Details below. Second Chance Fitness is expanding to a second location in Sullivan! With an anticipated opening date of December 15th, 2018 we’re looking for fitness enthusiasts who will help us promote our new Gym and acquire new members! This position is an OUTSIDE sales position talking to people and business about health and wellness! RESPONSIBILITIES: Execute our sales process for lead generation, follow up, and membership enrollment. Conduct tours of our future facility while establishing a relationship and targeting individual's needs and wants. Maintain an acceptable level of personal sales production. Emphasize and enforce objectives of our studio as a fitness and wellness provider for our community. Book quality appointments via phone, email, social media, and face to face interactions to achieve monthly sales quota. Participate in special events (health fairs, grand openings, marathons, community and B2B events, etc.) to promote our gym. Assume responsibility for developing and improving individual selling & enrollment skills. Other duties as assigned. Candidates must have reliable transportation and exceptional work ethic! We have room for advancement for individuals who excel in this position! Fun work experience/comes with a limited free gym membership while employed and discounts on Gym memberships for your friends and family! LETS GET IT!! Direct message me or tag someone who may be interested. Must be local. #

In 1999 we called these "curls for the girls". @ebooker27 knows what I'm talking about. 😉. Can't forget about the guns! Today I hit back and bis. Then hit @crossfit217 programming. 4 sets of 10 to 12 Lat pulldown EZ curls "curls for the girls"

This was the finisher! Implemented Day 1 of hybrid strength, bodybuilding, and CrossFit programming! Still utilizing @crossfit217 program for bulk today. Shoulders, triceps, and abs got handled! Started with 15 minutes to establish heavy 2 rep push press. Ended on a scetchy 240. Then. 4 sets of 10-12 reps 90 seconds rest between sets -Arnold Press -Single Hand Tricep Cable Push Down Then 16 minute cap 10 shoulder to overhead 30 toes to bar 20 shoulder to overhead 20 toes to bar 30 shoulder to overhead 10 toes to bar My time 6:49

Today's Strawberry Jam! 20 minutes to find a heavy clean complex 3 - Touch and Go squat cleans 3 - jerks Then add 20 lbs (or about 85% of 1 rep clean max) for a 12 minute EMOM. 1 - squat clean 1 - front squat

Nice little progressive EMOM (every minute on the minute) alternating minute. 1 Muscle Up first minute 1 toes to bar second minute + 1 rep every round. So then 2/2, 3/3, 4/4 until failure to complete reps within the minute. Modify down from MU to chest to bar, then to regular pull ups.

155 lbs whispered checkmate all up in my ear hole!! This was mean. Gotta lot of back rent due! Time to . Unbroken complex, every 4 minutes. 4 rounds. 5 - touch and go power snatch 4 - hang snatch 3 - overhead squats

Instagram Image by Ben Booker (@thebenbooker) with caption : "I love this small town livin!  God, family and fitness.  Simplicity. 
#godisgood #faith #family #hope #simplelife #simpl" at Sullivan, Illinois - 1832919590968881455

I love this small town livin! God, family and fitness. Simplicity.

Spicy! @crossfit217 programmed this perfect blend of conditioning and skill. 15 rft 25:00 cap 1 ring muscle up 1 squat clean and jerk 185 lbs 1 ring muscle up 1 squat snatch 135 lbs 19:35 my time

Hell. 205 lbs last set shown Every 5 minutes 4 rounds 5 deadlifts 5 hang squat cleans 5 shoulder to overhead 5 front squats UNBROKEN

Instagram Image by Ben Booker (@thebenbooker) with caption : "36:43
400 m run
400 m row
800 m run
800 m row
1600 m run
1600 m row
800 m run
800 m row
400 m run
400 m row

#cardiosuck" at Second Chance Fitness 24 Hour Gym - 1830880063152670903

36:43 400 m run 400 m row 800 m run 800 m row 1600 m run 1600 m row 800 m run 800 m row 400 m run 400 m row

Yesterday's peanut butter and honey sandwich was a shoulder demolition! 21-15-9 HSPU RING DIPS PUSH UPS

Instagram Image by Ben Booker (@thebenbooker) with caption : "Lil chest and back today!! 5 X 3 progressive Overload bench press

Then
21 thrusters @ 85 lbs
21 strict pull ups
15 thru" at Second Chance Fitness 24 Hour Gym - 1827008751086768542

Lil chest and back today!! 5 X 3 progressive Overload bench press Then 21 thrusters @ 85 lbs 21 strict pull ups 15 thrusters @ 105 lbs 15 strict pull ups 9 thrusters @ 115 lbs