Sunday 1/22/2017

Warm up: 2 rounds

  • 10 Air Squats
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Strict Pull Ups

Skill: Take 15 mins to work on Handstand Walking, Rope Climbing or Double Unders.


8 rounds of 20 secs of work 10 secs of rest. Complete 8 rounds before moving on to next exercise. This is a total count you can start at any station you want. Set the clock for 32 rounds of tabata. No rest between exercises.

  • Tabata Shuttle Runs (from rack to wall)
  • Tabata Row for Calories
  • Tabata Double Unders
  • Tabata KB Swings (53/35)


*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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Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949