Tuesday 20140218


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



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




  • 75% x 5 reps
  • 85% x 3 reps 
  • 95% x 1+ reps (as many reps as possible) 


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


2 rounds of...

10 pull-ups 
3 minute row* (competitor goal: >850m)  
3 minute rest

*3 minute run if you can't row (competitor goal: >800m) 

*Competitor: As prescribed 
*Established: >800m on row
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory/conditioning pull-up progressions and 3 minute fast jog, no goal in meters. 

Add loads and max reps to comments. Add meters 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.