Sunday had a beautiful day of kayaking and a little open water swimming with the family and our friend at Oleta Park

This week I have been sticking to the Crossfit protocol for the most part.

Monday:
75 lb Shoulder Press x21
Back Extensions x21
7 rounds.

This hit my lower back in new ways. Levels of pain I have not felt before. No post workout soreness, just complete burnout during.

Tuesday
10 135lb Squat Cleans
50 GHD sit ups
8 Squat Cleans
40 Sit ups
6 Squat Cleans
30 Sit ups
4 Squat Cleans
20 Sit ups
2 Squat Cleans
10 Sit Ups

135 lb squat cleans are a new treat. Another Olympic movement that looks dangerous but is actually very beneficial. The strength, growth, progression and over all fitness I have felt since starting a regular Crossfit regiment has been pretty outstanding. These workouts are no walk in the park but the results are worth it, and the mind frame that you are forced to embrace while undertaking them is something else.

Speaking of…
Wednesday
Tri Fran
ROUND ONE
65 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters
ROUND TWO
95 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters
ROUND THREE
65 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters

Time: 26:22
No rest for the wicked.
This was brutal. Pull ups broken up most sets. Thrusters broken up at 95 lbs.

Get Your Free 31 Days to Shredded Guide

In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.

GET ABS!

You have Successfully Subscribed!