Coach M on the rings

Workout of the Day

Bench Press 3-3-3-1-1-1

For Time:
20-16-12-8
DB Split Clean (35/25)
Pull ups

For those competing in the Big Dawgs Championship Series this weekend, use ~60-65% of your estimated 1 RM bench for 8 sets of 3… focus on using maximal force to move the bar as fast as possible. Do 50% of reps on part B and kill it.

CFW Real Food Challenge Day 2

Sorry… couldn’t help but post this… I mostly try to keep the home videos at home – brendan

Kettlebell Swing, American Style

“Erin”

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Dumbbell split clean – video [wmv] [mov]

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.