Today's Workout

ME BP Week #3

3 minutes HIT cardio

Barbell Incline Press, work up to a max single, then take 80% and hit a rep record. Be sure and have spotters or spotter racks in place.

A1. DB rows x 6 + 6
A2. Suspended pushups with load x 10
x 4 rounds

Seated DB presses x 15,12,10,8

100 dips

20 minutes moderate cardio

Today's Workout

ME LB Week #3

3 minutes HIT cardio

Rack deadlift, sumo or conventional

2" off floor, pull for max single today. Drop to 80% of that load and hit max reps

A1. DB lunges 5+5 x 5
A2. 45 degree hyper x 10 x 5

Powerclean from floor 60% of your bodyweight x max reps and record

Tornado ball x 30 seconds x 4

20 minutes moderate intensity cardio

Rest and Recovery Day!

Relax and enjoy!

Crossfit Games!

Be sure and follow all the updates on the regional games that are going on now. Really fun stuff to follow if you are into CrossFit or not, these guys and gals are animals and deserve respect! Check out all the action at http://games2009.crossfit.com/

Today's Workout

12 minutes moderate cardio

Light "Grace"

Use 115lbs and bring from ground to overhead x 30 reps for time

Elbows to knees x 50

GHR situps x 50

12 minutes light cardio

Russian Powerlifting

Today's Workout

RE BP Week #2

3 minutes HIT cardio

Single arm DB floor press x 10 + 10
Suspended pushups (with rings or blaster straps) x 10
Alternating slide board pushups x 10
Floor pullover with barbell x 10
X 4 rounds

Parallel grip chins with load x 4 x 8-10

CS rows x 4 x 8-10

Alternating DB hammer curls x 2 x 10

Countdown set-
DB Jerks x 12,10,8,6,4,2

12 minutes moderate cardio