My workout Today

Warm Up:
45 Minutes of cardio. I chose to run, but feel free to do another form of cardio, as long as you can do it for 45 minutes, you're good. 

Main Set:
40 Reps of 3-6 sets. I did 5. One right after the other, no rest periods at all here. Dig Deep.
Military Press
Upright Row
Leg Extensions
Weighted Crunches 
Bent-Over Row
Weighted Calf Presses 
200-50 legs- (see below)
Reverse Crunches 


Last Set:
60 Pushups, 60 Crunches, & 60 Double Unders. 


200-50 Legs is really quite simple; 50 reps of 4 different exercises. Lunges, Offset Lunges, Squats, and Skater Squats. When doing the Skater Squats, be sure to keep your torso upright and core tight. Push that chest out. 

"Find it within you" - Malik Dees      
 

WOD for Friday, 09.06.13

When the will is strong, everything is easy.
-- Herb Brev

Run 1-3 miles for a warm-up.
Main Set:

3x through:
20 single leg squats – 10 each side
20 body weight squats
20 jumping lunges - 10 each side
15 Burpees
10 pull-ups
10 pull-up bar dips
15 hanging leg raises
10 chin-ups
10 raised leg chin ups
20 dive-bomber push-ups
1 minute plank

Spartan Abs 1.0

"You can only hold your stomach in for so many years." - Burt Reynolds

Spartan Abs 1.0

10 burpees
5 burpee pull-ups
3 burpee pull-ups w/knee raises *

15 Crunches
10 Laying leg raises
5 Hanging knee raises

Repeat as necessary.

1-3 x for a Sprint
3-6 x Super
7-15 x Beast

* Be sure to raise your knees in a controlled manner after initial pull-up, while chin is being held above the bar.

One of my favorite spartan workouts

Warm Up:
Something cardio related like jump rope or light running.

Main Set:
Max Pushups
Max Situps
25 Burpees
2 Min. Rest
1 Mile Run
30-20-10 Hand Release Pushups
30-20-10 Air Squats
1 Mile Run
21-15-9 Pullups (or chin-ups)
21-15-9 Burpees
1 Mile Run
2 Min Plank

Stretching for cool down

Working hard to bring the abs back in again.

Working hard to bring in the abs again. I'm starting to feel more like myself again and it feels freakin amazing. Me and my cardiovascular dominated workouts.
#FitFam #Cardio #HTFU #CrossfitGames #Marathons #Gym #TeamCleanEaters 

Cali, San Diego

Spartan WOD for Wednesday, 08.28.13

Spartan WOD for Wednesday, 08.28.13
Spartan Abs 2.0

The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt.
-- Max Lerner

Your core is worked during running, especially if carrying weight on irregular terrain. But if you want defined and ripped abs, your best bet is to actively work your core while running. Simultaneously, you’re burning fat and building muscle, getting leaner and getting stronger, and, ultimately, becoming a faster runner.

Run 1/2 mile
30 crunches
Run 1/2 mile
15 hanging knee raises
Run 1/2 mile
2 minute plank
Run 1/2
2 minute plank

Sprint: 1-2x
Super: 2-3x
Beast: 4-8x

Customize you're own workout

Life is not about how fast you run or how high you climb but how well you bounce.
~ Vivian Komori

Core Focus:

Pick 3 of your favorite abdominal exercises for this routine.

Warm-up with light job or jump rope

main set:
abs exercise # 1
20-100 push-ups
abs excercise #2
pull ups till failure
abs exercise #3
50-200 body weight squats

(repeat main set as needed)

stretch for cool-down. 

My workout from the night before. ....Insane!

10 Minute plank for completion
10 rounds for completion -
100 burpees swim 15 laps

finish with 50 pushups,
1 minute of plank
and 40 laps

Side stroke is recommended for SEAL Candidates

Fat Torch 101

super set these if you please. 

Main Set-
 Repetition System is 10,9,8,7,6,5,4,3,2,1- Rowing is done in !00 Meters, 90 Meters, 80 Meters, 70....You get it. 
Dig deep into this and before you even think about quitting,....you better not quit.
Leg press -160 Lbs for Men and 90 Lbs for women
Dips W/ Leg Raise/Knee tuck. (Make these harder by locking a Medicine ball between the knees.
Row (Above is Repetition System for these. Feel free to double or triple each.)
Standard Pushups. Chest hits the floor every single time, NO exceptions. Make sure you go all the way up on these until your arms are fully extended but not locked. Throw a vest on to make it harder. 
 






"Find It Within You"- Malik Dees of Addiction Fitness
Crossfit Workout provided by Addiction Fitness owner Malik Dees