Tuesday 20141104


Bench Press @ bodyweight

  • 5 x 4-3-2-1

5 sets of…4 reps, rest 20 seconds, 3 reps, rest 20 seconds, 2 reps, rest 20 seconds, 1 rep, rest 20 seconds. After you finish one rep rest 2-3 minutes then repeat four more times; 50 total reps.


Inverse Tabata Handstand Hold (4 min)

  • 10 sec hold. 20 sec rest. 8 rounds

Tabata Burpees (4 min)

  • 20 sec work. 10 sec rest. 8 rounds

Tabata Back Squat @ 225/185/135/95 (4 min)

  • 20 sec work. 10 sec rest. 8 rounds

*Competitor: As prescribed 
*Established: As prescribed
*Recruit: As prescribed. Handstand progression of your choice. 


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.