WOD "The Meat Grinder"

Today's workout was performed by four Warriors! Two teams of two performed a total of 32 minutes of gut busting activity. The WO was broke down into 4 groups each containing 2 exercises. Teams would perform 8 rounds of each group alternating between the 2 exer. The round went 30 seconds max effort with 30 seconds rest. After all 8 sets were complete teams would rotate to the next group. The groups were as follows: #1 5 pullups followed by jumping ring pull ups alternate with 20" box jumps. Group #2 Kettlebell swing alternate with dumbbell thrusters. Group #3 Tire flip/jumps alternate with burpees. Group #4 Kettlebell Snatches with sledge hammer strikes. Excellent volume workout focusing on both cardio/respiratory as well as muscular endurance. Train Hard!!

"Cindy"

Today's workout was a high intensity Cross fit training session. A "Cindy" is 20 minutes worth of max rounds of 5 pull ups, 10 push ups, and 15 body weight squats. Short and extremely intense. The gym record is now at 22 complete rounds! Still looking for a challenger! Contact me to come set some records!!!!!!!!!!!! Eat, Sleep. Train!!!!!!!

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Yesterdays Workout

Yesterdays training was a small group session focusing on conditioning and overall fitness. It consisted of 5 total rounds for time, meaning as fast as you can complete the session. The rounds consisted of a 400m run, 1 tractor tire flip, 5 pull ups, 10 box jumps (20"), 15 burpees, and 20 sledge hammer strikes (10l/10r). The hammer strikes were performed with a 6lb and 8lb sledge hammer where you stirike the tire as hard as possible (like chopping wood). For those who have never seen a burpee, it is a core Crossfit exercise. It is basically a squat thrust, push up and when you stand back up you jump in the air. If you have never tried them, see how fast you can knock 50 reps. It'll wake you up in the morning. Times ranged from 28 minutes flat to 30 and some change, pretty respectable. Three athletes participated in the training which turned out to be a grueling test of cardiovascular/muscular endurance. "Never Quit"

Todays workout consisted of 7 rounds of max body weight press plus pullups. At 200lbs I pulled off 70 reps of bench and 111 pullups.

Big Numbers

Yesterday I was joined by three friends in the gym. We worked on a huge volume set of body weight training. The workout went like this. 1-pullup, 2 ring-dips, 3 pushups, 4 sit-ups. We wene from 1-10 and 10-1 Example set #2 2 pullup, 4 ring dip, 6 pushup 8 situp. Set #3 3/6/9/12. This was done all the way to set #1o of 10/20/30/40 then again set #10 and back down to 1. This workload turned out to be grueling and some did not finish. If you finish you just did 110 pullups/220 ring dips/330 pushups/440 situps. Small individual sets that equal a huge volume workout.