"C"SHIFT WORKOUT OF THE DAY (11/17/10)

Bench Press

5, 3, 1 (3 minutes between sets)

10 Minute break

50 reps

(Do sets of 5, 3 and 1. Increase weight to max effort on final set. Take a 10 minute break. Lower weight to 60% of 1rm, do 50 reps. 1st 25 must be unbroken, final 25 can be portioned)


**Then Do**
50 Doubleunders or 400 singles


300 crunches

Brush Fire Close Call...

This video captures an inside look of a brush fire. Not only does it show us how potentially dangerous and out of control a wild fire can be, but it also highlights a near miss firefighter close call. The firefighters in the video are actually traveling along a road that splits the fire in two. Unfortunately the winds and fire prevail and combine together forcing the firefighters to bail out in reverse.

Meal Of The Week

http://whole9life.com/2010/07/steal-this-meal-the-ingredients-edition/

"B"SHIFT WORKOUT OF THE DAY (11/16/10)

"5 Rounds Of..."


20 Box Jumps
20 Pushups
20 Sumo Deadlift Highpull
20 Wall Bal
60' Sprints (forward,backwards,L sidestep, R sidestep)




**THEN DO**
300 Crunches

From Vent Enter Search

Check Out This Residential Door Security

"A"SHIFT WORKOUT OF THE DAY (11/15/10)

"Lumberjack 20"

*20 Burpees
*5 Jingle Jangles
*20 Thrusters
*5 Jingle Jangles
*20 Pullups
*5 Jingle Jangles
*20 Bunch Press
*5 Jingle Jangles
*20 Box Jumps
*5 Jingle Jangles
*20 Airsquats
*5 Jingle Jangles
*20 Pushups


3 Rounds


(Jingle Jangles 5 yrds. each)




**Then Do**
200 Crunches