Friday 11/6/2015


Warmup: 2 rounds


  • 10 OHS unloaded barbell
  • 10 V Ups
  • 10 Ring Dips
  • 5 C2B Pull Ups
  • 20 Foot Handstand Walk or 30 sec hold



9 min EMOM

Min 0-2 Do 1 Hi-Hang Snatch @ 50%-1 Hang Snatch-1 Snatch

Min 3-5 Do the same sequence @ 60%

Min 6-9 Do the same sequence @ 70%





-1 min rest

-Push Ups

-1 min rest

-Cal Row

-1 min rest

-Sit Ups

So to be clear:

You do 8 sets of 20 seconds on/10 seconds rest for squats; then you rest one minute; then you do 8 sets of 20 seconds on/10 seconds off for push ups; then you rest one minute, then you do 20 seconds on/ 10 seconds off for Cal Row, etc.

The whole workout should take 19 minutes (4 minutes per Tabata interval per exercise, 1 minute of rest between exercise).


Now for clarification on the scoring:

The Tabata score is the least number of reps performed in any of the eight intervals. For rowing, the unit that is measured is “calories”. So for example – let’s say in your 8 rounds of push ups, the lowest number was on your last round where you did 8, then your score for push ups is 8.



*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.


PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

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