Thrash Session October 26th, 2012

As everyone knows, I passed my test and as soon as I receive my certificate I will be a CrossFit Level 1(CF-L1) trainer! Anyways, since my Thrash Sessions are my own little work out program that I do, I am going to post one for today in celebration.

Can't Rest, Won't Rest!

Warm Up:

400m Run/500m Row/800m Bike


2 Rounds

10 Caterpillars

10 Push Ups

10 Squats

10 Cats and Dogs

Burgener Warm Up


Weight Training: Deadlift 10X8X6X4X2/80-120 secs between sets

Set of 10 @ 50% of 1 Rep Max

Set of 8 @ 60% of 1 Rep Max

Set of 6 @ 65% of 1Rep Max

Set of 4 @ 75% of 1 Rep Max

Set of 2 @ 85% of 1 Rep Max


5 minutes rest
Work Out: “21”

5 rounds of

21 Hand Release Push Ups

21 Air Squats

21 Sit Ups

21 Kettblebell Swings (Light to moderate weight maintaing form)


Cool Down:

400m Run

Static Stretching

Roll out with Foam Roller/Lacrosse Ball

Ice Down sore joints



Lurong Living as prescribed. After 30 day loading phase 1 pill at morning and 1 at night

Fish Oil( I’ll go over brands later)

Protein (Lean with little sugar)

Meal (within 15-30 minutes post work out)


I will go over the foundations here soon! The camera I want to use is actually being ordered this week so there won’t be anymore false promises once that comes in.





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