Monday 20141013


8 x 3 reps Strict Press @ 45% of 1RM [SPEED FOCUS]*
6 x 2 reps Squat @ 45% of 1 RM [SPEED FOCUS]*

*Dynamic efforts. Work on being explosive and focus on perfect form in the process. 


3 x 50 reps push-ups  
5 x 15 V-ups 


5 rounds for time… 

3 Cleans at 85% 
6 Box jumps @ 30” 
9 Pull-ups [kipping allowed]

*Competitor: As Prescribed  
*Established: Clean @ 75%. 24" box.   
*Recruit: Sit-ups. Clean light weight. Step-ups or 20" box. Pull-up progressions.   


My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.