Friday 20141010

Strength

Deadlift 

4-4-4-4-4-4

Go up in weight each set. If you reach failure, that's ok. 

Then, more deadlifts...

With 50% of your 1RM do 6-10 reps (whatever you can handle) at the end of your 6-10 reps, rest 10 seconds while holding the bar standing, bar at thigh. Complete 3 sets. So once the weight leaves the ground it will not rest on the ground, other than to tap the ground each rep, until you complete all three sets.

Then 3 x 10 pull-ups 

Indefinite Power Output Protocol

For time...

20-15-10-5 

Burpees
Double Unders 

*Competitor: As prescribed 
*Established: 4x single-unders  
*Recruit: 2x single-unders 

Post weights and time to comments.

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.