Health and fitness is a life style. My mission is to help others achieve a new level of both through sharing my daily workouts, nutrition and helpful links!

There are few things graven in stone, except that you have to squat or you’re a pussy. This is mine and Raphe’s new site, please follow us for some awesome programing, articles and links.

Simple day

Warm-up: Dynamic warm-up
500m Row @ 20 s/m

WOD: this is untimed combo of strength and endurance
3×5 press @ 65% 1rm
In between each set max out on push ups (rest as needed)

just by chance

Start clock. Work 1 minute per station. Complete as many reps as possible in that minute. When 1 minute is up, rotate to next station (no rest). Note the number of reps completed. Continue to rotate through stations until the rx’d number of reps and distance has been completed. Your score / time is the total time that it took to complete all stations. The stations are:

•1000 meter row (we will change this to 100 calorie row for easier tracking)
•100 Thrusters w/ Bar
•100 Ball Slams
•100 Sit Ups

http://www.poseidoncrossfit.com/

Especially to my awesome girlfriend Kelli, who planned an amazing night last night! Now it’s my turn But first, we have a wod

Back squat 3-3-3-3-3

WOD: 50 SDHP 30 KBS 10 Burpees for time

Deadlift 3-3-3-3-3
WOD
20 wall ball
20 box jumps
20 pull ups
X3