Wednesday 3/25/2015

Weekly Warmup

BBW:  1 minute rest in between sets

Dead lift
4×4 * 70% + 30lbs*
1×2 * 80% + 30lbs*
1×2 * 90% + 30lbs*
1×8+ 70% + 30lbs*


For time:

  • 21 Pull Ups
  • 21 Box Jumps (24″/20″)
  • 18 Pull Ups
  • 18  Box Jumps (27″/23″) use 45lb plate for 3″ height
  • 15 Pull Ups
  • 15 Box Jumps (30″/24)
  • 12 Pull Ups
  • 12 Box Jumps (27″/23″) (33″/27″RX +)
  • 9 Pull Ups
  • 9 Box Jumps (24″/20″) (36″/30″ RX+)


*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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2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949