Overwatch

***Sorry, no workout this morning here at the gym. I have a class I have to attend.***

For time w/a partner. Only one person works at a time. The other rests.

10 Burpees
20 Tire Flips
30 Pull Ups
40 Bar Dips or Ring Dips
50 Wall Balls
60 Box Jumps
70 Sit Ups
80 Push Ups
90 Double Unders or 180 Single Unders
100 Squats

Jumping Lunge Mini Challenge
Day 22: 22 Jumping Lunges
Total so far: 253

Prison Yard Push & Pull

Here's a little tutorial for the kip-up pull ups. On a side note, watch the guy on the left, over 60 pull ups.



For time of:

100 Bench Press (135/85#)
100 Pull Ups

***NO workout this Saturday. Sorry.***

Jumping Lunge Mini Challenge
Day 21: 21 Jumping Lunges
Total so far: 231

Rowing Push Press

Hey, we all need some sort of outside motivation, right?

500 m Row
21 Push Press (95/45)
500 m Row
15 Push Press
500 m Row
9 Push Press

***NO workout this Saturday. Sorry.***

Jumping Lunge Mini Challenge
Day 20: 20 Jumping Lunges
Total so far: 210

Rest Day

This guy is incredible.



Jumping Lunge Mini Challenge
Day 19: 19 Jumping Lunges
Total so far: 190

Downward Spiral

30 KBS
30 Sit Ups
50 Single Unders (Jump Rope)
25 KBS
25 Sit Ups
50 S/U
20 KBS
20 Sit Ups
50 S/U
15 KBS
15 Sit Ups
50 S/U
10 KBS
10 Sit Ups
50 S/U

Quote of the day: "Poor form in the gym is caused by insufficient yelling."

Jumping Lunge Mini Challenge
Day 18: 18 Jumping Lunges
Total so far: 171

Death By Press

Now, It's Anthony's turn to curse at me under his breath about this forearm killer. Just so you know, guys and gals, that just motivates me :).

Do 1 set the 1st minute, 2 sets the 2nd minute, etc, until you can't do all the reps in the minute provided. Then, back off 2-3 sets and continue for another 5 minutes.

(75#/45#)
1-Shoulder press
1-Push press
1-Push jerk
This is one set.

Jumping Lunge Mini Challenge
Day 17: 17 Jumping Lunges
Total so far: 153

The Lord's Day

A day of rest.

What I love about CrossFit: I have become well rounded in my fitness agenda. I used to lift weights a lot and got big, but I suffered in my cardio. I started doing cardio work to compensate and began to suffer in my strength. CrossFit gave me the balance I needed. I'm not the fastest guy in the world, but now I'm fast. I'm not the strongest guy in the world, but now I'm strong. Do you see my point? To be truly "FIT," you must achieve competency in EACH of the following domains:

1) Cardiovascular/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10)Accuracy

Jumping Lunge Mini Challenge
Day 16: 16 Jumping Lunges
Total so far: 136

15 min Thrusters

AMRAP in 15 min of:

10 Thrusters (65/35#)
10 Pull Ups

Jumping Lunge Mini Challenge
Day 15: 15 Jumping Lunges
Total so far: 120

Run/Row

5 rounds for time of:

400 m Run
400 m Row

Jumping Lunge Mini Challenge
Day 14: 14 Jumping Lunges
Total so far: 105

Tire Torture

AMRAP in 15 min of:

50 ft Tire Flips, each flip you must jump in and out of the center of the tire.
100 m run
10 KBS

Jumping Lunge Mini Challenge
Day 13: 13 Jumping Lunges
Total so far: 91


On a serious subject, my cousins' wife, Melissa, just wrote a book (Shattered Silence) about her experience growing up with her serial killer father. She was featured on the Oprah Winfrey Show with Dr Phil last month promoting her book and story. Our own family just recently heard about this secret and are shocked. I look forward to reading the book. I heard it's in Costco in Washington. Don't know about down here though.