Tuesday 12/18/2012

Barbell Warmup

  • Take 10 minutes to get your 1 RM Snatch
  • Take 10 minutes to get your 1 RM Clean & Jerk


  • Bench Press: 3X10 – heaviest possible each set, rest as needed.


Every minute on the minute do ascending ladder of 20 foot shuttle runs and 10 double unders until you fail to finish the round within the minute. Score is total number of minutes completed.

  • The first minute is one 20 foot shuttle run and 10 double unders.
  • The 2nd minute is two 20 foot shuttle runs and 10 double unders.
  • The 3rd minute is three 20 foot shuttle runs and 10 double unders, etc

Compare to Monday 9/10/2012


*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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