Death in the family....

will return to blogging next week. Train Hard, Live Strong.

Interesting CrossFit site

Gravity Janes Crossfit gym has a great website and 2 cool points of interest. First they have a workout generator that randomly "pulls out of the hopper" a Crossfit mainstay workout or one of their unique creations. Second, they have a webcam that throughout the day may be viewed to show actual classes and or private sessions. I think this is a great idea and one that keeps your trainees connected to your gym, even when they are on the road or are maybe not attending like the should. Check this site out at www.gravityjanes.com

Today's Workout

RE LB Week #1

3 minutes HIT cardio (use a Tmill, rope, stepper, box, bike, rower, or high knees in place)

Front Squats x 75% or your 1RM Front Squat (or aprox) x 5 sets of 6 reps

Hang clean to front squat x 50% of your 1RM Front Squat x 4 sets of 4 reps

Power clean from deck/floor x 80% of your 1RM PC x 3 sets of 2 reps

A1. Banded front lunges (alternating) x 20
A2. KB Swings x 15
A3. Hanging feet to bar x 10
X 3 rounds

20 minutes moderate cardio

Today's Workout

45 minutes moderate intensity cardio

Dat's It!

Today's Workout

ME BP Week #1

3 minutes HIT cardio

Seated Overhead Press, work up to a max set of 10 reps, take 80% of that weight and do a rep set. Record all loads and use spotters or press inside a rack with safety bars in place.

A1. Weighted Chins x 3 x 5-8
A2. Heavy MB slams x 3 x 10

Ring Dips x 100 total reps, performing 10 dips every 30 seconds until complete

CS Barbell rows x 3 x 10

20 minutes moderate intensity cardio

Today's Workout

ME LB Week #1 Squat emphasis

3 mins HIT cardio

Front Squat, work up to an 8RM today then take 80% of that number and AMRAP

DB SLDL x 4 x 5+5

TRX dynamic Lunge x 20
KB swing x 10
x 5 rounds

20 minutes moderate intensity cardio

Rest and Recovery Day!