W.O.D FOR MONDAY 8/18/2014

WEEKLY WARM UP

50 FT WALKING LUNGE STEP

10 SUPERMANS

10 HOLLOW ROCK

10 RING DIP / BAR DIP

5 STRICT PULLUP

20 DOUBLE UNDER OR 20 FT HAND STAND WALK WHICHEVER IS LESS DEVELOPED.

BBW STRICT PRESS 5,5,3,3,3,1 STARTING @ 40% INCREASING BY 10%

W.O.D

LADDER DOWN 12, 9, 6, 3

135/95 RX+ 155/115

DEADLIFT

HANG CLEAN

SHOULDER TO OVERHEAD

EX, 12 DL, 12 HANG CLEAN, 12 STOH. THEN 9 DL, 9 HANG CLEAN, 9 STOH………….

JUST A WORD TO ALL ABOUT RX’ ING A WOD. IT’S TO COMPARE APPLES TO APPLES. IF A WEIGHT IS NOT RIGHT. DO NOT FEEL COMPELLED TO ATTEMPT IN A WORK OUT. FORM IS CRITICALLY MORE IMPORTANT. THE STRENGTH COMES PROVIDED OUR FORM IS RIGHT. WE ARE ALL MUCH MORE INTERESTED IN YOUR FORM IMPROVING. WE KNOW THE WEIGHTS FOLLOW SOON AFTER.

Testimonials

*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.

Miguel

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*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949