Monday 4/22/2013

BBW: Every 30 seconds for 5 minutes do 2 Power Snatches at 50% max from the Power Position.

Strength: Shoulder Press 4th week work on you Split Jerks with this weight as an accessory movement as Pull-ups will be in the WOD.



  • Pull ups
  • Box jumps
  • Push ups
  • Sit ups
  • Handstand pushups or do Handstand holds to get 2 points per 20 seconds

20 seconds of work 10 seconds of rest for 8 rounds on each exercise. Count every rep as this will be a total. Rest 30 seconds between exercises.



*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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