As 2007 winds down. I seem to be in a pattern which is getting me in the gym later and later and that has to end with the close of the year. My energy levels are definitely past the peak, so that is one of several reasons to get in earlier. But for tonight, it was late again. I started by doing a couple sets of the standard Crossfit warm-up and then did 4 sets of the Burgener Warm-up, two of which were with a stick and two with an empty bar. I did some Oly progression lifts but kept the weight light.

3 Front Squats + 3 Push Jerks, 45/65/85/95/115.

For some more work, I added in 5 x 20 Kettlebell Swings with the 24 kg. I did both two-handed and one-handed swings.

For those of you who enjoy powerlifting, you probably know who Mark Rippetoe is and if you don’t, you should. Mark is the author of Starting Strength, Second Edition, Basic Barbell Training and Practical Programming.

Craig Rasmussen of Elite Fitness Systems posted the second installment of Texas BBQ Part 2: More Shop Talk With Mark Rippetoe.  You’ll also want to go back and read Texas BBQ, Part 1. In part 2, Rasmussen asks Coach Rip about the fine points of the back squat, deadlifts and programming. 

I was also happy to read that a dvd is forthcoming. That will be great addition to his body of work.

You can also find video of Coach Rippetoe teaching the lifts at the Crossfit site.