Friday

Rest unless your Crystal and Melissa in which case your working. A new raw strength cycle starts Monday!

Thursday

Training for the day is
BW back squat
pullups
21-15-9 for time Put your bodyweight on the bar and squat away

If your conditioning today

row 3 500M intervals Rest between intervals is the time it takes to complete the interval

Row and bench

Didn't have the best day yesterday and did not fully complete the training session due to fatigue and other issues but I got some pullups in and had a quality training session for Melissa.

Row 500M
Bench-press BW 15 reps

3-5 rounds for time

Monday

Todays training is 3 kinds of pullups

3 weighted

5 strict

7 Kipping

5-10 rounds for time

Very brutal new "girl" at Crossfit!!

Coach Glassman has really put forth a wicked workout with "EVA" named for Eva T. a trainer at Crossfit Santa Cruz.

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Here is a vid of Eva in action at Mikes Gym in California

Just to add this is NOT the training sesion for today or Monday!

Rest day

Eat and rest well to be ready for a new training week starting Monday.

Deadlifts

Today is deadlifts working up to a 5 rep max

Just the beginning!

Well here goes the first of many posts! In the future I will be posting pics and videos of me and my training crew as well as ones from around the web. Check back daily for updates and please feel free to leave comments.

Today's training:

400 Meter run
40 lbs Dumbell thrusters x 15

5 rounds for time

Check http://www.crossfit.com/ for video of thrusters.