Sunday 7/17/2016


Med Ball Clean Progression

  • 5 x Med Ball Deadlift
  • 5 x Deadlift Shrug
  • 5 x Front Squat
  • 5 x Shrug Drop Under
  • 5 x Med Ball Clean

Skill: Take 10 mins to work on Handstand Walking and Muscle Ups



Alternating with a partner, complete 5 sets each of:

  • 15 Med Ball Cleans (20/14)
  • 15 KB Swings (53/35)
  • 60 DU’s

Partner 1 performs one full set while Partner 2 rests. Switch. Repeat for 5 sets each.

Perform each set as fast as possible.


*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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