Tuesday 20140211


Complete Eo3 Official Warm-up, lower body emphasis, found here



  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 




  • 70% x 3 reps
  • 80% x 3 reps 
  • 90% x 3+ reps (as many reps as possible) 


Squat 3 x 10 reps @ 50% 
Romanian Deadlift 3 x 10 reps (heavier than last week) 


As many rounds as possible in 12 minutes of...

10 Clean & Jerk @ 135 
10 Split Squat Jumps [DEMO VIDEO

*Competitor: As prescribed 
*Established: 115 lb on conditioning 
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory/conditioning use 45-95 lb depending on level of comfort with C&J. 

Add loads and max reps to comments. Add rounds to comments. 


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.