Monday, January 14, 2013



Workout for 1/15/13:
A. Eight sets of:
Shoulder press @ 20X1
Set 1 - 5 reps
Set 2 - 3 reps
Set 3 - 3 reps
Set 4 - 2 reps
Set 5 - 2 reps
Set 6 - 1 rep
Set 7 - 1 rep
Set 8 - 1 rep
Rest 2 minutes between each set. Use time to mobilize (foam roll/lacross ball/stretch) lower body.



B. Four rounds for time of:
50 double unders
15 wall ball shots
10 toes to bar

(General programming based off of CrossFit Invictus) Overweight and obesity are health issues pretty common for city inhabitants in the US and other developed countries. The point is that they don’t usually have enough time to devote to their weight control. Well, actually they think they don’t. Specialized exercise programs do exist. Here, the intense short-term physical load is the key. For example, the following bodyweight cardio exercise list should take not more than 25 minutes of your time. Enough with excuses. Just get it done!

Sunday, January 13, 2013




Workout for 1/14/13:
A. Four sets of:
dumbbell alternating reverse lunges x 8-10 reps each leg @ 20X1
Rest 90 seconds
chin-ups (supinated/palms facing you) x max reps @ 2110
Rest 90 seconds

B. Three rounds for time of:
8 front squats
400 meter run
(barbell starts on the ground - no racks)

(General programming based off of CrossFit Invictus)

Friday, January 11, 2013

SATURDAY SWEAT FEST

In teams of two , with partners alternating rounds to complete four sets each of:
15 wall balls
10 sit-ups
5 burpee box jump overs

(General programming based off of CrossFit Invictus)

Thursday, January 10, 2013

"Cindy"
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats





Tuesday, January 8, 2013

Jun and Ken talk strategy before the workout
Workout for 1/9/13:
A. Six sets of:
Deadlift
Set 1 - 3 reps
Set 2 - 2 reps
Set 3 - 1 rep
Set 4 - 3 reps
Set 5 - 2 reps
Set 6 - 1 rep

Rest 3-4 minutes between sets

B. Using 85% of today's heaviest single, complete the following on he minute, every minute for 10 minutes:
3 deadlifts
6 burpees

(General programming based off of CrossFit Invictus)