Wonderful Friday!

What's up everyone! its Friday thank god! Yesterdays workout was tough, post what you thought! Got another good one for you today. Going to be focusing on some back and leg touch up along with the CrossFit Hardcore workout for today, then finish it off with some mild abs! You can structure this how you see fit, i choose to do them in the order posted to isolate muscle groups before doing the Crossfit which takes ALOT of energy. Later on in the day i will post another set of lifts, a little less intense. Hope you all have a great day!

Back:

Pull ups 4 sets 10-15reps

Standing Bent Over Row 4 sets 10 reps 135/185#

Sitting Cable Row 3 sets 10 reps 150/180/220#

Back Extension 3 sets 15 reps

Legs:

Squat 4 sets 135# Warm up, 135/185/225

Leg Extension 4 sets

Calf raise 4 sets 360/420#

Hip Abduction and adduction 4 sets 10 reps

Crossfit Hardcore:

THE FINAL

4 RDS

15 DIPS

20 K.B SWINGS 35/53#

15 SDLHP 55/75#

ENJOY!

Zula

*UnderConstruction...literally*

What's up everyone! Our purpose for creating this blog is to bring together a community of people trying to achieve the next level in their health and fitness status. With that being said, this is an open blog for everyone to share their fitness goals, workouts, diets, and all around feelings about staying fit all together.

A large part of maintaing a healthy lifestyle is adherence and a great way too keep things fresh is too share what we are doing on our own! We would like this to be a place where we can share knowledge to further benefit those attempting to achieve the same goals as we are. Scott and I will be posting workouts we have structured to fit a few different style regimens, use the exercises at your own disposal and ask questions as needed.

Feel free to leave any feedback on the workouts you pursuit on your own and the results you notice, keep up the good work and lets get 2010 rollin!

1-28-10 Step it up!

Took a rest day yesterday, try and recoup a bit from the last 2 weeks. been lifting everyday pretty damn hard it was needed. Today, going to be working shoulders for the first part, then move to some Crossfit Hardcore, and some Ab/Core work.

Warm up:

1/4-1/2 mile jog

Shoulders:

DB Press - 10 reps 70/80/90#

Front Raise - 10 reps 35/40/45#

Lateral Raise - 10 reps 35/35/40#

Shrugs (Barbell) - 10 reps 225/225/275#

S. Johnson Shoulder Therapy

Cross Fit Hardcore :

THE BREAK

3 ROUNDS

50 Double Under or 25 BURPEES

20 D.B. POWER SNATCH (10 EACH ARM) 20/35/40#

20 BOX JUMPS

20 Knee To Elbow

Ab/Core :

Weighted Decline Situps: 15+reps holding 40/50/60#

Bosu Bicycles: 20+ reps 3 sets

Bosu ball Lower Ab work: 15+ reps 3 Sets

Exercise Ball Planks + Knee to Elbow: 10 reps 3 sets

If anyone decides to try this, let me know what you think! Ill be posting my training schedule each day. Try and keep up :)

Zula