Monday 11/16/2015

Warm up:

7min Emom:

20 air squats
10 push-ups


Strict Press

From the squat position. Work up to a heavy double. If you can’t do the press from the squat position, do a strict press from the split jerk position.


Cash in: 1 minute handstand hold
200m run
40dl 95/55
400m run
40back squats 95/55
800m run

Rest 3min then:

Cash in: 1 minute handstand hold
10 Power Cleans 95/55
20 Push Press 95/55
30 Deadlifts 95/55
40 Back Squats 95/55
**5 Burpee Penalty every time you drop the bar**


*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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Bellmore, NY 11710.
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