Sunday 11/13/2016

Stretch:  Coaches choice

Warm up:  Tabata row for calories

Strength:  Deadlifts 5 sets by 3 reps at 85%



EMOM to failure.

  • 1st min 1 shuttle run & 10 DU’s
  • 2nd min 2 shuttle runs & 10 DU’s
  • 3rd min 3 shuttle runs & 10 DU’s
  • 4th min 4 shuttle runs & 10 DU’s etc……………

**Once you fail you will continue to make the shuttle runs but not do the DU’s until the last man or woman fails**


*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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