Tuesday 20141021

STRENGTH  

Every minute on the minute (competitors = every 30 seconds) 

  • 6 x 4 reps Bench Press @ 50% of 1RM [SPEED FOCUS]*

Every minute on the minute (competitors = every 30 seconds) 

  • 6 x 4 reps Front Squat @ 50% of 1 RM [SPEED FOCUS]*

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

Then… 

3 x 10 weighted barbell lunges (5 ea. leg) at 185 lb 
5 x 30 second L-sit holds  

GRIT

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

KB Swing @ 2 Pood 
Box Jumps @ 24" 

*Competitor: As Prescribed  
*Established: Heavy weighted lunge @ 70% of BW. 1.5 pood.     
*Recruit: Sit-ups. Barbell only on lunge. Leg raises. 1 pood. 20" or step up.     

Jerred

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.