Warm Up
20 minutes on the Elliptical thing.
Work out
Squats, 225#, 7,6,5,4,3,2,1
Box Jumps, 7,6,5,4,3,2,1
Jumping Dead lift, 135#, 7,6,5,4,3,2,1
60 seconds of rest between rounds
OHS, 89#, 6x10
Core Circuit
4 Way neck machine, 150#, 2x30
Standing Cable Crunches, 150#, 2x30
Cable Push Pull, 60# 2x24
Hyper-extensions, 2x20
Reverse Wrist Curls, 35# 3x10
Wrist Curls, 35#, 3x10
5# roller, 2x
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2 comments:
I keep thinking about that "Block Diet" thing. You explained it well, but my brain is having a hard time wrapping around it anyhow.
Also, a friend of mine got some news he didn't like yesterday. He went to the MD about his hypertension and was told that he wouldn't get meds. The doc told him to lose weight.
He didn't like that at all. But he's on a new exercise regime.
First, week I lost the average 7lbs of fluid. My BP dropped 10 points on both numbers.
Go here for a better summary then what I provided:
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
This is the only book you'll need:
The Zone: A Dietary Road Map to Lose Weight Permanently : Reset Your Genetic Code : Prevent Disease : Achieve Maximum Physical Performance
And, yes, the first few days are really confusing. We have had to get a lot better at planning menus, and making meals ahead. But, by the middle of week two the weirdness is pretty much worked through.
I wish your friend luck!
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