Expectations

"Now, I return to this young fellow. And the communication I have got to make is, that he has great expectations." Charles Dickens, Great Expectations.

Jaime Escalante, America's most famous teacher, died yesterday of cancer.  The movie Stand and Deliver portrays the success Mr. Escalante achieved teaching Advance Placement calculus at Garfield High School in east Los Angeles. 

During a recent fundraiser to help pay for rising medical bills Actor Edward James Olmos, who portrayed Mr. Escalante in Stand and Deliver, said, "Jaime didn't just teach math. Like all great teachers, he changed lives."

"His passionate belief [was] that all students, when properly prepared and motivated, can succeed at academically demanding course work, no matter what their racial, social or economic background. Because of him, educators everywhere have been forced to revise long-held notions of who can succeed," said Gaston Caperton, former West Virginia governor and president of the College Board, which sponsors the Scholastic Assessment Test and the Advanced Placement exams (Elaine Woo, Jaime Escalante dies at 79; LA Times, 31 March 2010).

Take some time today and thank a teacher who made a difference in your life.

Today's Workout

• 2 Minutes Max Reps Pushups
• 2 Minutes Max Reps Situps
• 2 Minutes Max Reps Pullups
• 2 Minutes Max Reps Squats

Rest 5 Minutes

• 1 Minute Max Reps Pushups
• 1 Minute Max Reps Situps
• 1 Minute Max Reps Pullups
• 1 Minute Max Reps Squats

Today's Endurance Workout

95% Effort Tempo

At least 3 hours before or after Today's Workout, do ONE of the following:

Swim: 12 minutes
Bike: 30 minutes
Run: 20 minutes
Row: 12 minutes

You should be at a Rate of Perceived Exertion of 17-18 according to the following scale:

• 6 No exertion at all
• 7 Extremely light
• 8
• 9 Very light - (easy walking slowly at a comfortable pace)
• 10
• 11 Light
• 12
• 13 Somewhat hard (It is quite an effort; you feel tired but can continue)
• 14
• 15 Hard (heavy)
• 16
• 17 Very hard (very strenuous, and you are very fatigued)
• 18
• 19 Extremely hard (You can not continue for long at this pace)
• 20 Maximal exertion

Weighted Step-ups

Some of our exercises generate a lot of questions.  This one in particular led to a number of calls and emails.  Functionally, the weighted step-up resembles carrying weight up stairs, a skill you definitely want to maintain.  If you let people know you can move heavy weights up and down stairs, however, you WILL get called to help move heavy things, like bags of water softener salt or pianos!  (This is Salt Lake City, Utah after all.)  Perhaps we'll have a piano moving for time workout in the near future.  Anyone willing to donate a piano to the cause?

Today's Workout

5 Rounds of:

• 10 Weighted Step-ups (20" Box and 85/135# bar)
• 5 Pullups
• 200m Run

Today's Endurance Workout

Long Distance Tabatas

3 hours before or after Today's Workout, do ONE of the following:

Sprint for 20 seconds, then rest for 10 seconds until you cover the prescribed distance

Swim: 800m

Bike: 5 miles

Run: 2 miles

Row: 3K

Junk Food Addiction?

A study at Princeton University determined that,  " 'Food addiction' seems plausible because brain pathways that evolved to respond to natural rewards are also activated by addictive drugs.  Sugar is noteworthy as a substance that releases opioids and dopamine and thus might be expected to have addictive potential,"  (Avena NM, Rada P, Hoebel BG. "Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake." Neurosci Biobehav Rev. 2008;32(1):20-39. Epub 2007 May 18.) 

I find that when I steep myself in the CrossFit workouts, my eating naturally improves and eating healthy becomes easier.  Coupled with the ever-important Success Journal and the accountability to your coach help change this.  Bring your Success Journals in this week for accountability.  We have a new set of them for those without.

What are your experiences?  Have you discovered any other tools for altering behavior towards eating? 

Kristi the Pull-up Princess showing a dumbbell who is boss!

Today's Workout

3-3-3-3-3-3-3 Front Squat

Post weights to comments.

Today's Endurance Workout

At least 3 hours before or after Today's Workout, do ONE of the following:

Swim, Bike, Run, or Row

• 5 min on/5 min off
• 4 min on/4 min off
• 3 min on/3 min off
• 2 min on/2 min off
• 1 min on

Jump Rope

Jumping rope is an outstanding way to improve endurance, agility, speed, and coordination.  When I was a competitive wrestler I spent some time everyday working with a jumprope to develop better footwork. We normally do double-unders due to the immense effort required but today we will be doing single skips to develop quicker feet. 

Jump ropes are compact and easy to carry.  Everyone should have a "go bag" for travelling or work that has the essentials for getting a workout.  We have jumpropes on sale for $6 today, so pick one up for the road!  Buy 2 for $10. 

Today's Workout

3 Rounds of:

Count total repetitions for each round

• 1 minute attacking the heavy bag (count each solid strike on the bag)
• 1 minute Kettlebell Swings (20#/35#)
• 1 minute Skipping Rope (single jumps, alternating legs)
• 1 minute Thrusters (35#/65#)
• 1 minute Rest

Today's Endurance Workout

Yasso 800's

10 Rounds of:

Swim:  200m
Bike: 3k
Run: 800m
Row: 1k

Rest as long as the interval took.  If training for a marathon, try to keep the pace equal to your anticipated marathon time.  (If you want to run a 3 hour, 30 minute marathon, you would run each 800 in 3minutes, 30 seconds.)

New Programs

We will be adding a Fundamentals Class in April and expanding class times.  Before making the changes final, we would like to know, When would you like a class we aren't offering currently?  Send results here.

For those of you still holding on to NCAA Basketball brackets, here's an example of how functional fitness could help your team:

Today's Workout

4 Rounds of:

• 10 Back Extensions
• 10 Push Press (65#/95#)
• 10 Pistols (5 each leg)

Today's Endurance Workout

Tabatas!

At least 3 hours before or after Today's Workout, do ONE of the following:

Swim, Bike, Run, or Row

8 rounds of 20 second sprints followed by 10 second rest

Records

"Records" have two meanings at CrossFit Mount Olympus, and we will give you opportunity to use both today!  The first definition of "record" is a verb meaning, "to set down in writing : furnish written evidence of," You should be keeping a constant record of your workouts.  We will be checking those this week.  It doesn't matter how you record it.  Some take a picture of the whiteboard, others record workouts in a notebook.  We have Success Journals available for $5 to make recording easier.  

The second meaning of "record" is an adjective meaning, "of, relating to, or being one that is extraordinary among or surpasses others of its kind."  Today you have opportunity to set a Personal Record (PR) in the Clean and Jerk.  These two types of records go together.  First, you have to accomplish something extraordinary- a record, then you have to RECORD your accomplishment. 

Today's Workout

Clean and Jerk, 1 Rep Maximum lift

From the moment of the first lift, you have 10 minutes to set a Personal Record.  Take as many attempts as you like, and use the entire 10 minutes. 

Watch Olympic Gold Medalist Pyrros Dimas compete at the 1996 Olympics.  Pay attention to how fast he pulls himself under the bar and rotates his elbows into the rack position on the clean.

Today's Endurance Workout

Time Trial (100% effort)

At least 3 hours before or after Today's Workout, do ONE of the following:

Swim 800 meters

Bike 20 miles

Run 5k

Row 5k

Community Involvement

Today Utah holds caucus meetings to determine who will choose candidates for the upcoming elections.  We will close at 6:15 so everyone can make the 7pm meetings.  Please attend.  Many of the people who do go have very strong views that you may not agree with.  Let your voice be heard.  If you aren't sure where you stand, please reread Monday's post about our official political stand.

2010 Political Party Precinct Caucus Information

The political party caucuses are organized by the political parties, not by Salt Lake County.  As a service provided by the County Clerk, the following information is provided to assist citizens in locating their party caucus meeting:

Democratic Party Caucuses*
March 23rd at 6:30 pm
(801) 999-8-DEM (999-8336)
SLCo. Democratic Party Web site

Republican Party Caucuses*
March 23rd at 7:00 pm
(801) 359-4600
SLCo. Republican Party Web site

Constitution Party Caucuses
March 23rd at 7:00 pm
(801) 544-4056 or (801) 292-7760
Constitution Party Web site

Party caucus meetings will not be held for the Libertarian Party.

Today's Workout

Jenna in the zone!

Burpee Pullups

Each minute, on the minute, add one repetition.  (Minute 1 do one, minute 2 do 2, until you cannot complete the reps within a minute.)

Today's Endurance Workout

At least 3 hours before or after today's workout, do ONE of the following:

Swim, Bike, Run, or Row

Four rounds of 2 minutes on, 30 second rest

Upcoming Events

Thanks to all who came to Brandon's birthday party Saturday night.  We had a great time barbecuing.  Especially memorable were the parts when Joe was hilarious.  Severe jet-lag followed by Diane on Saturday morning set him in rare form.  If you couldn't make it, we'll do at again.   If you have an event you would like to invite everyone to, let us know!

Some upcoming events:

Tuesday Caucus Meeting

We encourage everyone to attend their local political caucus meetings.  We will be closing at 6pm Tuesday so everyone can attend.  Seriously, go add some balance to the system.  Even if you don't belong to any particular party, choose one and go. Do  you really want your neighbors deciding who represents you?   

Saturday, Festival of Color

After Saturday's workout, we will head down to the Holi Festival of Colors at the Krishna Temple in Spanish Fork.  Sign up at the gym if interested.  Admission is free and packets of color cost $2.  There is also an Indian feast available for  $6. Click here for more information.

Today's Workout

As many rounds as possible in 20 minutes of:

• 20 Double Unders
• 5 Handstand Pushups

Today's Endurance Workout

At least 3 hours before or after Today's Workout, Swim, Bike, Run or Row:

• 1min on, 1 min off

• 1 min on, 50 sec off

• 1 min on, 40 sec off

• 1 min on, 30 sec off

• 1 min on, 20 sec off

• 1 min on, 10 sec off

• 1 min on, 20 sec off

• 1 min on, 30 sec off

• 1 min on, 40 sec off

• 1 min on, 50 sec off

• 1 min on

Health Care Reform

I want to publically add our platform to the ongoing battle for health care reform.  All sides have become vitriolic to the point that some are even talking about a possible civil war should the health care legislation pass.  We cannot sit idly at the crossroads any longer.  Our proposal, if accepted, will do more to improve the health of Americans than any legislation. 

Our platform can be explained in 100 words, penned by Greg Glassman:

• Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
• Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
• Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
• Bike, run, swim, row, etc, hard and fast.
• Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
• Keep workouts short and intense.
• Regularly learn and play new sports.
  

It is time to step up--What health care reform are you going to make? Post them to comments.

Today's Workout

5 Rounds of:

• 5 Box Lunges-Right leg (20/24")
• 10 Pushups
• 5 Box Lunges-Left leg
• 10 Dips

Today's Endurance Workout

Tempo

At least 3 hours before or after Today's Workout, do ONE of the following at 95% perceived exertion. This should be hard.

Swim: 15 min
Bike:  35 min
Run: 35 min
Row: 15 min
 

Bicycling

Google maps has added a fantastic feature--bicycle friendly routes.  The weather is getting nicer, and we'll be outside more.  Feel free to bring your bicycles in for the endurance workouts.  We have a selection of hills nearby, and are located near two arterials with bike lanes. 

CLICK HERE FOR BIKE FRIENDLY DIRECTIONS TO CROSSFIT MOUNT OLYMPUS

 This one is specially for those of you preparing for triathlons:

Today's Workout

Box Jump for maximum height.  Keep increasing the height until you miss three times. 

Followed by 3 rounds of:

10 Wallball Shots (15/20#)
10 Back Extensions
10 Situps

Today's Endurance Workout

Time Trial then Repeats

At least 3 hours before or after Today's Workout, do ONE of the following:

Swim: 500 meter Time Trial, rest 3 minutes, then swim 3x100m intervals with a 15 second rest between each.

Bike: 3 mile time trial, rest 3 minutes, then ride 3x1 mile intervals with a 30 second rest between each. 

Run: 1 mile time trial, rest 3 minutes, then run 3x400m intervals with a 30 second rest between each.

Row: 2000m time trial, rest 3 minutes, then 3x500m intervals with a 30 second rest between each.

Cardiovascular Health

Greek researchers found that marathon runners have increased stiffness of the large arteries, which increases the probability of hardened arteries, high blood pressure and heart attacks.  The study compared runners on a traditional marathon training program with recreational exercisers.

Where do we fit?  CrossFit is its own category.  We train for marathons doing shorter, intense endurance workouts combined with regular CrossFit regimens.  By training at higher intensity for shorter intervals we see endurance gains without the accompanying injuries.   "Regular long-term endurance training is generally beneficial for heart health, but it seems that the cardiovascular system is like a sports car engine. If you do not use it, it will decay, but if you run it too fast for too long, you might burn it out," says Dr. Despina Kardara of Athens Medical School  

This does not mean you should stop exercising.  It means you should stop the Long, Slow Distance most marathon training regimens prescribe.  Replace it with moderate distance at higher intensity.  Your heart will thank you.

 Happy St Patrick's Day!

Today's Workout

Murphish

4 Rounds of:

• 400 meter Run
• 20 Pullups
• 30 Pushups
• 40 Squats

Today's Endurance Workout

10:5 Sprints

At least 3 hours before or after Today's Workout, do ONE of the following:

Swim, Bike, Run or Row

20 Rounds of:

• 10 second sprint
• 5 second rest

Core Strength

Our definition of core strength is MIDLINE STABILITY.  If you drew a line from your nose to your bellybutton, that would be your midline.  This line can bend in three dimensions and the job of your abdominal muscles is to keep your body upright while you move.  Core strength indicates an ability to keep this line straight. 

Today we will do overhead squats, a great test of core strength.  Rather than do an obscene number of crunches or balance on a ball, we will lengthen the midline by holding a barbell overhead and then use the abs to hold our midlines stable. 

Midline stability is crucial for most athletes, as it directly affects the ability to change directions in speed sports.  Endurance athletes benefit from an ability to hold a more efficient posture longer.  Speed increases, and overall strength improves.  Sit back and enjoy the overhead squats.

Nate goes overhead.

Today's Workout

Overhead Squats (65#/95#)

Every minute, on the minute, add one rep (1st minute do 1 rep, 2nd minute do 2, 3rd minute do 3, etc) until you cannot complete the set in the alloted minute. 

Today's Endurance Workout

Hill Climb

At least 3 hours before or after Today's Workout, do ONE of the following at an ALL-OUT EFFORT:

Swim: 500m, add weighted vest or t-shirt for drag

Bike: 3 mile Hill climb, Incline between 6-12%

Run: 1.5 mile Hill climb, Incline between 6-12%

Row: 1200m, Damper setting between 8-10

Beware the Ides of March

The date is best known for the betrayal of Julius Caesar, who was famously warned by the soothsayer in Shakespeare's version, "Beware the Ides of March." 

The Ides of March was a day celebrating Ares (Mars as known by the Romans) the Greek god of violence and bloodshed.  We considered having everyone spar with the dojo students for today's workout, but will save that for another day.  Nevertheless, beware the Ides of March. 

Morte de Césare (Death of Caesar) by Vincenzo Camuccini.

Today's Workout

4 Rounds of:

15 Burpees
15 Pummel Throws (25#/45#)
15 Box Jumps (20"/24")
15 Kettlebell Swings (20#/35#)

Today's Endurance Workout

At least 3 hours before or after Today's Workout, choose ONE of the following:

Run, Bike, Swim or Row

6 rounds of:

2 minutes on, 1 minute rest.  100% effort on the 2 minute intervals.

Perspective

Some problems simply need a different perspective.  Everyone one of us have someone with whom we disagree and often misunderstand.  Today, try to see the situation from their perspective.  Everyone feels they act rationally, so try to understand the issues the way they understand them.  If you have something with which you are dealing, ask someone to look at it from their viewpoint.  The world would be a more peaceful place if everyone tried this.

Jenna gets a different perspective of the world

Today's Workout

Cleans (3/4 of bodyweight)

Sets of:

10-9-8-7-6-5-4-3-2-1

Today's Endurance Workout

Tempo Training

At least 3 hours after Today's Workout, do ONE of the following at 90% effort:

Swim: Short:300m  Long:500m  Ultra: 800m

Bike: Short:10miles  Long: 15miles  Ultra:20miles

Run: Short: 2mile  Long:5k  Ultra:15k

Row: Short: 3k  Long:5k  Ultra:8k

Functional Service

Just to give you adequate warning, our Saturday workout will be a service project that involves a lot of functional exercise!  We will hold the regular 8am Fundamentals class, then will head over to Corey and Steve Neff's orchard (it's nearby) for some good old fashioned stump pulling!  Meet at CrossFit Mount Olympus and we'll carpool over. 

We are doing this for two reasons.  First, Steve and Corey belong to CrossFit Mount Olympus.  They belong to OUR team, and we take care of each other.  

Secondly, it's going to be fun, functional exercise!  How many other gyms have a "Pulling out tree-stumps for time" workout?  You will get a great workout.  Much of what we do at CrossFit Mount Olympus simulates real-world movements.  Saturday we'll get to do them in a real-world situation!!

Today's Workout

Overhead Press (1/2 Bodyweight on the bar)

10-9-8-7-6-5-4-3-2-1

Joe radiates strength on the overhead press

Today's Endurance Workout

At least 3 hours before or after Today's Workout, do ONE of the following:

Run, Bike, Swim or Row

5 Min on
2:30 Min off
6 Min on
3 Min off
7 Min on

Balance

We all have favorite exercises and ones we don't care about so much.  Usually these lie in our strengths and weaknesses.  We naturally like what we are good at and avoid difficult things.  In order to develop overall physical fitness it is important to improve all aspects. 

In honor of Steph's birthday we will be doing one exercise she loves and one she does not appreciate quite so much!  Enjoy, and remember to thank her afterwards!!

Steph can barely contain her enthusiasm about today's workout!

Today's Workout

5 Rounds of:

• 5 Lateral Burpees
• 10 m Walking Lunges
• 5 Plate Burpees
• 10 m Backwards Walking Lunges

Today's Endurance Workout

At least 3 hours after Today's Workout, do ONE of the following:

Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals

Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals

Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals

Row: 8 x 250m @ 90% of best avg. Rest 1 min between intervals

Sleep

How much sleep are you getting?  Researchers found that sleeping less then 5 hours or more than 8 hours per night caused greater weight gain, with the up-all-night group gaining more visceral fat.

We all know we need sleep. Like coming in to workout, you must make time for it.  Plan this week so you get between 7 and 8 hours of sleep each night.  Record how it makes your workouts feel.

Read the results here.

Kristi shows what a well-rested woman can do!

Today's Workout

Deadlift

10-9-8-7-6-5-4-3-2-1  (Record weight for each round)

Today's Endurance Workout

Time Trial

At least 3 hours after Today's Workout, do ONE of the following, depending on the distance for which you are training.

Swim: Short Distance: 800m TT, Long Distance: 1000m TT, Ultra: 1200m TT

Bike: SD: 12 mile TT, LD: 20 mile TT, U: 30 mile TT

Run: SD: 2 mile TT, LD: 10k TT, U: 13.1M TT

Row: SD: 2k TT, LD: 3k TT, U: 6k TT

Schedule Change

We will be changing the schedule this week to better accomodate differing schedules.  We will be offering a CrossFit Fundamentals class on Saturday morning at 8:00am.  This class is for all new CrossFitters and everyone desiring deeper understanding of the basic movements we use at CrossFit Mount Olympus.  Each week will focus on one movement, then do a complete workout.  

We are especially excited about two new upcoming programs.  Beginning in April we will offer an Endurance class and a Bootcamp Class.  More information will be coming soon.

Click here for the updated class schedule.

Congratulations to Sensei Kent Hendrix, who was recently called as an LDS Bishop!

Today's Workout

As many rounds as possible in 20 minutes of:

• 3 Handstand Pushups
• 6 Pull Ups
• 9 Kettlebell cleans (36#/72#)

Today's Endurance Workout

1:1 Pacing

Run, Bike, Swim or Row

3 Rounds of:

• 1min on 1 min off, 1min on 1min off, 1min on 1min off

Keep distances constant!

For each round over or under your first round, do as many pushups as you can in 1 minute.

Competition

Tomorrow, come see the greatest rivalry in American rugby!  Defending National Champions host the Wasatch Cup at South Field in Provo against the University of Utah.  In addition to bragging rights in this heated rivalry, the winner of the game earns a direct seed into the national tournament, saving thousands of dollars.

If you only watch one rugby game, this is it.  The teams look evenly matched this year based on common opponents, but all bets are off during the Wasatch Cup.

We will be heading to Provo after tomorrow's workout for the 1:00pm kickoff.  Join us!

Photo by Paul Meyer

Today's Workout

21-15-9

• Overhead Squats (65#/95#)
• Abmat Situps
• Wallball Shots

Today's Endurance Workout

TABATAS!!

Choose ONE of the Following:

Swim, Bike, Run, or Row

10:20 x 16

10 seconds on 20 seconds off for 16 rounds

FULL-SPEED! 

Rest

Rest is crucial to developing elite fitness.  Your body needs sleep and rest days.  Feel free to come in on your day off and cheer others on, but your body, mind and spirit need breaks from our intense workouts. 

Sleep makes a huge difference as well.  We tend to get too few hours, then chug energy drinks to make up for it.  They are NOT the same as getting 7-1/2 to 8 hours of sleep per night.  Getting adequate rest will improve your performance.  Fortunately, many Mount Olympians report sleeping better once they start working out regularly. 

We recommend recording your sleep as well as your workouts and food.  Inability to sleep and sleeping too much can be indicators of larger problems. Make rest an integral part of your training regimen. 

Today's Workout

Push Jerk (Watch an instructional video here)

1-1-1-1-1-1-1

Today's Endurance Workout

 Wait at least 3 hours after Today's Workout and do ONE of The following:

Tempo

Swim: 12 min @ 95% RPE 18-19

Bike: 30min @ 95% RPE 18-19

Run: 20min @ 95% RPE 18-19

Row: 12min @ 95% RPE 18-19

Female Figures

Now that I have your attention, let's talk science.  Researchers have been studying which female figures men find most attractive.  (Just think, scientists actually submitted a proposal that they needed to look at women to decide if they are attractive!)  The overall consensus is that a hip-to-waist ratio of .7 is most attractive. 

How do you develop a .7 hip-to-waist ratio?  You could follow the Hollywood plan, and go under the knife.  We have a better solution, compliments of Dr. Steven Platek:

"But in the real world, this optimal body shape is how women are designed through natural selection, through biology: We're not designed to sit around and eat Bon Bons and watch "Gossip Girl" and get overweight. And we're not designed to sit around and eat one carrot a day and starve ourselves. We're designed to eat a healthy diet and move around. To keep this naturally occurring WHR, which most women are born with, you have to move the way your body was designed to move. If you think about it, our cavemen ancestors never did bicep curls, but they probably swung an ax at a tree, which engages your core and hips and legs. There's a great workout program called CrossFit, which trains these functional fitness techniques and actually maintains the optimal female body shape."  Read the interview here.

The Venus de Milo, a statute of Aphrodite-the Greek goddess of love and beauty,  has a .7 waist-to-hip ratio.

Today's Workout

As Many Rounds as Possible in 20 minutes of:

• 20 Box Jumps (20"/24")
• 5 Dips
• 5 Pullups

Today's Endurance Workout

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Back online!

The website has been restored.  Thanks for your patience.  We look forward to being able to get outside and run more, and will be finalizing plans for our upcoming Endurance Team.  Stay tuned for more details!

Today's Workout

Uneven Grace

Put 5 extra pounds on ONE side of the bar for uneven weighting.  Do 15 reps on each side.

30 Clean and Jerks for time (90#/140#)

Today's Endurance Workout

30-60's

Run, Bike, Swim or Row

10 Rounds of:

30 second sprint
60 second recovery (keep moving, but slowly)