Saturday 20141213


10 x 2 reps Squat @ 70%

10 x 3 reps Strict Press @ 70%


50 handstand push-ups. Every time you come down from a handstand push-up = 25 air squats.

So…the only way to do NO squats is 50 STRICT and unbroken handstand push-ups.


4 rounds for time

  • 10 Zercher Lunges (5 per leg) @ 135 lb. [DEMO Video]
  • 200M Row/Run

BE SAFE with the Zercher lunges! Keep the back upright and ridged. If the weight is leaning you forward too's TOO heavy! 

*Competitor: As prescribed
*Established: As prescribed. Zerchers at 75-135 lb. Wide range because you probably have never done them before. 

*Recruit: Elevated box push-ups. Zerchers @ 45 lb., or less. 


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.