Aug 3rd, Fri - 1st Week Down!

Hey Gang,

One week down now in our Fitness Challenge. I hope the workouts are helping and you're able to put together a schedule that works for you. I'm seeing a lot of people working their tails off. Some are coming out at 5 AM, others at lunch time and even more in the evenings. It's great to see! I hope you're ready, next week we'll really kick it up a notch!

Outdoor Fitness Workout

I joined my friend Eddie at CrossFit San Diego for a little Olympic Weight Training this morning. If you get a chance, check it out. Good stuff!
This left Nicole to teach class. From what I heard, sounded like a good time!

• 1/2 Mile Warm-up
• 50 Jumping Jacks
• 25 Push-ups
• 1 Arm DB Squat Presses or Thrusters - 3 sets of 20-15-10 on each arm
• Clap push-ups - 1 set of 20
• 1 Arm DB curls - standing on 1 leg - 3 set of 20-15-10
• Clap push-ups - 1 set of 20
• 1 Arm DB Snatches - 3 sets of 20-15-10
• Super slow eccentric push-ups - 1 set of 20
• 4 x 40 Meter dashes
• 1 Arm DB Chest Presses - 3 sets of 20-15-10
• Crunches Fingers to toes, holding up 1 DB - 25 each arm
• Bench Dips - sets of 20-15-10
• 50 Jumping jacks
• 100 Full sit-ups
• 5-10 min stretching

Strength Training/Gut Check Workout

I'm going to combine the two today. It's Friday, the week is over, time to kick it in the butt! I want you to leave it all here. You should finish in a pool of sweat! Let's do it!

• 5-10 min warm-up - 50 Jumping jacks - 20 push-ups - 10 pull-ups
• 50 DB Squat Presses/Thrusters with 30 lb dbs
• 50 Box jumps
• 25 Pull-ups
• 50 Squats with 135 lbs
• 50 - 1 Arm DB Snatches or Swings with 50 lb db - 25 each arm and switch
• 50 Straight leg DB Deadlifts with 30 lb dbs
• 25 Chin-ups
• 50 Deadlifts with 135 lbs
• 50 - 1 Arm DB Rows with 50 lb db - 25 each arm
• 50 - 1 Leg BW Squats to a bench using bodyweight - 25 each leg
• 25 Pull-ups
• 50 Barbell Curls with 50 lbs
• 50 Calf Raises w/ Shrugs with 50 lb dbs
• 50 DB Hammer Curls with 30 lb dbs - 25 each arm
• 50 Second timed hang on pull-up bar
• 50 Weighted Sit-ups with a 30 lb db
• 50 Knee raises
• 50 Supermen
• 1 Mile timed Run
• 5-10 min cool-down and stretch!

There it is! Try it out and let me know what ya think! I'm getting ready to go see I if I can make it myself. Remember, feel free to modify the weight if necessary. Try to get all the reps in even if you have to divide them up in sets. DO NOT move on until you've completed all the reps! Good luck. "Remember, when you're sitting on the couch watching the tube letting yourself get soft, someone somewhere is out there training there ass off right now trying to get hard!"