Friday 010309

Jump rope, double under for two minutes.
(Double under is where the rope passes under the legs twice for each jump)
Lunge forty steps, twenty each leg, alternating right and left.
Bench-press body weight for max reps.
Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.
Bench-press body weight for max reps.
Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.
Bench-press body weight for max reps.
Jump rope, double under for two minutes.

These are walking lunges, not the ineffective ones!
Submit time and bench press reps for ranking.

"Perfection is not attainable, but if we chase perfection we can catch excellence."
Vince Lombardi

Paul Chek runs a program in San Diego that shares many of the CrossFit precepts.
Here Paul is taking a shot at bodybuilders.
http://www.paulchekseminars.com/articles.cfm?select=4