Monday 11/4/2013

Weekly Warmup: 2 rounds

  • 10 Clapping Push ups
  • 10 Kipping Pull ups or Butterfly
  • 10 Jumping Air Squats
  • 10 HSPU
  • 10 V-ups

Strength: Split Jerk from the Rack 5,5 (80%)3,3,3(85%)1,1,1(90%+) IN BETWEEN SETS SPLIT JERK DRILLS WITHOUT A BAR.

WOD

15 MINUTE AMRAP

  • 30 Double Unders
  • 10 Ground to Overhead w/ Plate (45/25) PLATE MUST TOUCH GROUND AND FULL LOCKOUT AT TOP
  • 10 Plate Overhead Lunge (45/25) IN PLACE – 5 LEFT, 5 RIGHT IN ANY ORDER
  • 10 Burpee to Target (Jump on top of plate) DON’T NEED FULL HIP EXTENSION

 

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