Tuesday, August 31, 2010

CFNE Partner Paleo Challenge: Sepetember 1, 2010 to January 1, 2011

Partner Paleo Challenge: Sepetember 1, 2010 to January 1, 2011

Entry Fee: $30 per person

In this challenge Teams of Two help each other to better health and fitness over four months. Before you start be sure to read our Nutrtion Page. This is not a weight loss competition. This challenge is a way to better health and a longer happier life.

Before and After:

Pictures: Front and back view

Measurements: Body weight, waist circumference, and body fat

Performance: 1 mile Run, Max Pull ups, Paleo Benchmark WOD

These can all be done anytime except after a workout.

Daily Requirements:

1. Eat REAL Foods, nothing else.

2. Maintain a food log.

3. Train at CFNE.

4. Record you daily scores on the CFNE Paleo Board.


You will be required to keep track of your eating in a Nutrition log. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet.

Four Points: You are a hunter-gatherer (meat, veggies, some fruit, nuts and seeds).

Three Points: One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible. For example, some peanuts, whey protein, or hummus.

Two Points: You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was a fully Paleo day, but you couldn’t resist having that the buns on the burger at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.

One Point: Most of your day was Paleo, but there was one full meal that you fell off the wagon. Maybe it was the rolls at dinner, a sandwich, pasta, a soda, juice or bag of popcorn, a slice of pizza, or a drink or two…Not three.

Zero Points: You had a bad day and made more than one solid mistake. Three drinks, dessert, a couple slices of pizza or more than one processed meal.


1. You get one extra bonus point for everyday you participate in a CrossFit workout at CFNE. We believe rewarding people for being at CFNE will serve two purposes. First the more you are at the CrossFit the more support and exposure you will have during the Paleo Challenge. Being around others that are going through the same experiences you are will enhance your chances of success. Second, the benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life.

2. There is a second Bonus point available for everyday that you have at least 4 grams of fish oil (EPA+DHA) per day. The positive effects of FO are incredible and will benefit your health in more ways than we can begin to list here.

The Winners

At the end of the challenge the top five performers will be selected based on :

1. Measurement Improvements: weight, waist and bodyfat

2. Performance gains: 1 mile run, Max Pull ups, and Paleo Benchmark WOD.

3. Scoring Points from the daily tracking of your nutrition.

Monday, August 30, 2010

Kettlebell 5x5...

My training looked like this today:

One-arm KB Incline Press - 24kg bell - 25 reps each arm
Military Press - 24kg bell - 25 reps
Double KB Row - 24kg bell - 25 reps
Jerk - 24kg bell - 25 reps
Double High Pull - 24kg bell - 25 reps

I finished with: Gama Cast - 25lb clubbell  - 100 reps

Sunday, August 29, 2010

CrossFit Freedom (aka The CrossFit Affiliate Declaration of Independence)

We hold these truths to be self-evident:

We are CrossFit affiliates. United in purpose and devoted in action to the spread of functional fitness throughout our world.

We believe in high-intensity exercise designed to increase work capacity across broad time and modal domains. If we don’t really understand what that means, we look it up. And we study it until we know it like we know our middle names. More work faster. Every day.

We believe in the importance of the Workout of the Day. It doesn’t have to be the CrossFit.com WOD. It can be your WOD or my WOD or somebody else’s. We don’t have to agree which is best; we just have to CrossFit, physically and mentally.

We believe in the importance of Rest Days — and of learning on those days and every day. He who fails to learn on any given day is dead. Bring us to life.

We believe in the importance of competition and of community. We can have one and the other. Times will be written on the board. There will be a first finisher, and a second, and a third. And no one will get their feelings hurt — they will just try harder next time. We can battle and commune. Both can exist in a civil and productive society. This is that society.

We believe that the last-place finisher is trying as hard as the first-place finisher. And if they’re not, then it is our responsibility to help them learn how to work harder. They deserve our encouragement even more than the leaders.

We believe in the right of each affiliate to approach CrossFit in their own way: To teach it and adapt it in the best manner for their own affiliate members. We will support each other in our differences. Bickering is for fools. We will not be foolish. We will help each other.

We believe in what works. If something doesn’t work, we discard it and pursue that which does. There is no shame in experimenting and failing. There is only shame in never trying.

We are CrossFit affiliates. We work: we don’t just workout. We are building better bodies, better gyms, better minds, and better communities. We are building a better world.

via Crossfit Watertown 2/24/10 (http://www.crossfitwatertown.com/)

Saturday, August 28, 2010

Continuous Squat Jump & Gorilla Pull Up, Close Push Ups & Clubbell Training...

I wanted to keep my training simple while getting a cardio workout and some core training as well so I started my training with the "Continuous Squat Jump & Gorilla Pull Up".
The exercise is done like this:

Find a pull up bar

Standing underneath the bar, squat down until your thighs are parallel to the the floor and jump to grasp the bar with a wider-than-shoulder-width grip

Immediately perform a pull up while simultaneously doing a knee raise, bringing your knees as high as possible toward your chest

Lower your body under control, drop to the floor, squat and repeat with no rest in between reps

Try to make the motion as smooth and fluid as possible by landing on the balls of our feet in addition to being a great strength and core exercise if done for reps with not stopping it is a great cardio exercise!

I did 5 sets of 10 reps today for 50 total reps.

The rest of my training looked like this:

Close Push Ups - 50 reps

Then I did: (All with the 25lb club
50 Arm Casts - 25 each side
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise)
50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise)

Friday, August 27, 2010

Tabata Hill Sprints & 120 L-Sit...

1. Tabata Hill Sprints
8 sets of :20 on :10 off at 12% Incline
9.9 MPH ...(had to grab front bar a few times last two rounds)

Set the treadmill at 12% incline and sprint for 20 seconds at the highest speed possible. Rest for 10 seconds by jumping your feet to the outside of the belt, and repeat for 8 working sets. Your score is the slowest speed (in mph) for any of the 8 sets.

2. 120 L-sit
1st attempt - (20 seconds), 2nd attempt (35 seconds), 3rd attempt (25 seconds)

Take as many sets as needed to complete 120 seconds of a perfect L-sit on parallettes. This is not for time, make them solid.

Thursday, August 26, 2010

"AgainFaster 3"...

"AgainFaster 3"
AMRAP 10 of:
10 Front Squats (65)
10 Box Jumps, 30"
10 Pull ups
4 rounds + 10 FSQ & 4 box jumps
125# was Rx - I need to work on my flexibility in my hamstrings and lats. First non-Rx WOD in over a month.

Tuesday, August 24, 2010

My Journey From The Anabolic Diet To Paleo...

Back in 2003 I found the kettlebell...this changed the way I looked at training and set me on the path to where I am today. At the same time I discovered the Anabolic Diet. It is basically a high fat, medium protein and low carb diet 5 days a week with a 2 day carb-up at the end of every week. This diet worked wonders on my body as it allowed my to get lean while eating virtually everything I wanted on the weekend! ( I usually eat carbs Friday night thru Sunday night). I am 5’7” and weighed 197 lbs when I started the diet/kettlebell circuit training and dropped to 165 lbs in 6 weeks. My waist shrunk from a 34 to a 30 while keeping my strength.

In April of 2010 I started Crossfit training a few times a week and migrated to the Paleo Diet. For those who don't know what that is...

I basically CAN eat:
meats (steak, chicken, tuna, salmon, pork, BACON)
eggs (whole)
fat-nuts (almonds, etc, unsalted) olive oil, avocado, coconut
Fruits, veggies-tomatoes,broccoli, asparagus,carrots, apples, oranges, grapes, kiwi, pineapple, watermelon, strawberries, lettuce, cucumber,
Spices: garlic powder, italian spices with no salt or sugar
Drinks: Water & coffee (black)
* I try to drink at least a gallon of water a day
* Did I say I can eat BACON?

white starchy carbs of any kind (bread, potatoes, rice cakes, rice)
Legumes (green beans, peas, peanuts)
sugar or sugar substitute
Dairy, cheese, milk
Drinks, soda or alcohol

The also use fish oil and whey protein powder.

My previous diet worked for me aesthetically but after a while it was causing me stress in the forms of stomach aches (when I went back to carbs) and head aches from the diet coke, sugar free red bull and other artificially sweetened drinks I was consuming. All I became focused on way "net carb content" and did not really care if the "food" was laden with sugar alcohol or other fillers. I also was not too concenred with the actual nutritional value of the food as long as it was almost free of carbohydrates.

My snack was usually Cool Whip - which is.....basically processed oil? I really don't know what it is. But I know what it isn't. It isn't cream or even real "food".

Since I found the Paleo Diet I feel 100% better, have stopped having stomach issues and/or head aches since starting the diet and have given up diet soda. I have also added back in fruits and vegetables - foods that I avoided because they contained carbs.

I have also seen a marked improvement in my performance during my Crossfit and kettlebell training while my bodyfat hovers around 8%. My weight is currently between 155lbs and 160lbs which is lower than the 165lbs - 170lbs I used to carry around but I find that I am a lot stronger than I was previously.

For example, since starting  Paleo at a bodyweight of 155lbs I have:  Overhead Pressed - 175lbs, Overhead Squated - 231lbs and Deadlifted - 465lbs.

In the end, the only way that you can stick to a "diet" is if it becomes part of your lifestyle and just the "way you eat" instead of a temporary change in eating habits. Everyone needs to find what works for them but an important question to ask yourself is - "Does my current nutritional plan help me reach my goals"? Since you are reading this you are probably interested in getting stronger, faster and leaner. If that is the case then maybe it is time to zero in on your nutrition. It is probably the missing puzzle piece that you have been searching for. 

It has been an enjoyable journey for me. I find it a comfort that I can eat what I enjoy eating and help myself move toward my training goals without sacrificing my health and well being.

Learn More About Crossfit New England...

In the simplest terms, CrossFit is an incredibly effective strength and conditioning program. The CrossFit Method will prepare you for life and sport better than any other training regime in existence today. If there were another system that worked better we would steal it and use it at our gym.

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. It is also being implemented in nursing homes, pre-schools and physical therapy.....if you fit somewhere inbetween it can probably help you.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We've used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don't change programs.

Attached is a link to a video to learn more about Crossfit New England:

Watch this video to learn more about Crossfit New England

Clubbell Training...

After the last week of training @ CFNE my shoulders, back and forearms are wrecked from all the pulls. I did a very short and light clubbell workout today as an active recovery.
My training looked like this:
Gama Cast - 25lb clubbell - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
One-handed Mills - 15lb clubbell - 50 reps
Shield Cast - 15lb clubbell - 50 reps

Monday, August 23, 2010

"Caribou Lou"...

"Caribou Lou" - Click to hear the song....
10 Rounds for time of:
12 Pull ups
12 Burpees
19:53 Rx

Saturday, August 21, 2010

Viking Warrior Conditioning - 80 Sets of 8...

I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 80 sets of 8 in 39 minutes and 45 seconds.

Snatch - 16kg bell - 80 sets of 8 - 640 reps
I am trying to get to 100,000 kettlebell snatches. Check out the Snatch Race Leaderboard.

Friday, August 20, 2010


21-15-9 reps for time of:
Deadlifts (225)
Handstand Push ups

7:35 - Rx on DL but used abmat after 1st 10 HSPU.
Shoulders are still smoked from Murph

Thursday, August 19, 2010


For time:
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run

Break up the Pull ups, Push ups, and Squats as needed. You must start and end with the 1-mile Runs.
43:55 Rx -  Pr by 5:36 @ CFNE
My last mile was painful....need to speed it up! Gotta break 40 minutes!

Wednesday, August 18, 2010

Henry Rollins on Iron, Strength, Pain & Greatness

Article by Henry Rollins


I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.


When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why.

I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.
I hated myself all the time.

As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say s--t to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone.

It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

You want to bookmark this Blog Post. Come back & read it often.

Henry Rollins speaks the truth, not many people can describe the iron as he does.

Tuesday, August 17, 2010

"Mac Daddy"...

"Mac Daddy"
5 Rounds for time of:
400 meter Run
21 KB Swings (53)

16:31 Rx - All reps unbroken.

 I was very happy with my performance today considering

1. I did 320 kettlebell snatches yesterday and my forearms/grip was fried
2. It was 90 degrees during the WOD and
3. I was able to do it at an odd hour because of an opening in my schedule.

Toughing it out when you just don't have it mentally and physically elicits a great feeling of accomplishment when you get it done!

Monday, August 16, 2010

Viking Warrior Conditioning - 40 Sets of 8...

I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps

Sunday, August 15, 2010

Kettlebell & Clubbell Training...

My training looked like this:
Kettlebell Chest Press- 32kg bells - 5 sets of 10 - 50 reps
Kettlebell Deadlift - 40kg bell - 5 sets of 10 - 50 reps

Then I did:

Gama Cast - 15lb clubbell - 50 reps
Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell - 50 reps
Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell - 50 reps

I finished with: Knees to Elbows - 25 reps

Saturday, August 14, 2010

Triple Extension Training...

This morning I spent an hour with Kevin Daigle @ CFNE working on my triple extension for the clean and snatch. I did between 60 and 70 reps and made some good progress.

Wednesday, August 11, 2010

One Rep Max - Clean & One Rep Max Press...

1. Clean
5 x 1 rep, work up to a 1Rm
155# Pr - (Up from 115#)

2. Press
5 x 1, work up to a 1RM
155# Pr - This is my bodyweight....nice! (Up from 145#)

Tuesday, August 10, 2010


3 rounds for time of:

8 Deadlifts (300)
400 meter Run
9:11 Rx
Last time - April 6, 2010 - 8:18 (185)

Monday, August 9, 2010

100,000 Kettlebell Snatches?

At the end of October 2008 I decided to start snatching more and counting my snatches on a daily basis. I found a website that makes my job easier in a effort to reach 50,000 snatches.

It is - Snatch Race

According to the website: "We have added Snatch Challenge to the menu. This is a ...temporary add-on feature supporting a current 50,000 snatch challenge. The feature will display a list of all participants complete with their total number of snatches and total number of points. In addition, you will be able to view details for each daily entry (what date, how many snatches, which kettlebell and notes)."

I hit 50,000 in January of this year and now am thinking about 100,000.

Sunday, August 8, 2010

Viking Warrior Conditioning - Snatches: 50 sets of 8...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 55 sets of 8 in 27 minutes and 15 seconds.

Snatch - 16kg bell - 55 sets of 8 - 440 reps

Check out a video of my doing Viking Warrior Conditioning this morning.

Saturday, August 7, 2010

Clubbell Training...

I did some clubbell training today to mix it up after my CF and KB snatches this week.

My training looked like this:

‎25lb Clubbell:
50 Gama Cast
50 Hammer Swings
50 Hammer Throws

15lb Clubbell:
50 One-handed Mill
50 Swipes

Finish: 25 Knees-to-Elbows.

Friday, August 6, 2010

"Jet Fuel"...

"Jet Fuel"
1 round for time of:
15 Snatches
200 meter Run
15 Overhead Squats
200 meter Run
15 Thrusters
200 meter Run
15 Clean and Jerks
200 meter Run
95#: 13:59 Rx

Thursday, August 5, 2010

Viking Warrior Conditioning - 40 Sets of 8...

I did timed snatches with the 16kg bell today for the first time since I hit 50,000 in March. You can check out the snatch race leaderboard @ http://www.personaltrainingmanager.com/sc.asp

I may add them back into my training a few times a week in addition to my Crossfit training to get ready for the CFNE competition in November: Beast of the East

I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps

Wednesday, August 4, 2010

Weight Lifting Wednesday...

Weight Lifting Wednesday

1. Deadlift
5-4-3-2-1 reps

2. Bench Press
5-4-3-2-1 reps
Failed on 405# (need to try 385 first!)

Alternate between Deads and Bench, resting as needed between lifts. Warm up as needed and attempt a max effort lift on each attempt. If you fail, it still counts as an attempt.

Monday, August 2, 2010

3 Position Snatch & 50 Burpees for time...

1. 3 Position Snatch
2 sets of 3 at 65#
3 sets of 3 at 85#

The 3 Position Snatch can be done from a number of different positions and ordered a number of different ways. There is no right or wrong approach, but each will have unique demands. Today our 3 positions will be from the floor, from below the knees, and from the mid thigh.

Each pull counts as one rep, so the first set is 1xfloor, 1xknee, 1xthigh, done. All Snatches should be Squat Snatches. Percentages based off of 1-rep Max

2. 50 Burpees for time - 2:19
I rested too much reps 35-50. I can do better!

Sunday, August 1, 2010

"Heavy Mini-Cindy"...

Complete five rounds of "Cindy" for time while wearing 40# vest.

‎40lb Vest:
5 Rounds for Time:
5 pull ups
10 push ups
15 squats

Finish: 100 Walking Lunges with Vest on.

That sucked!