Wednesday 20140416

TODAY'S WORKOUT 

Looks like we finally have a winner of the bar hang challenge, check it out HERE!! Man, it was getting hard to giveaway $50. That's a first! 

Next:

DEADLIFT 

5 x 3 @ 80% of 1RM 

Rest 1:30-2 minutes between sets. 

Then:

5 x 5 barbell bicep curl...that's right CURLS!! Go heavy! 
3 x 50 push-ups 
3 x 50 sit-ups 

Next: 

"Save the Day" 

8 Front Squat @ 50% of 1 RM
8 Box Jumps, 24" Box
6 Front Squat @ 50% of 1 RM
6 Box Jumps, 24" Box
4 Front Squat @ 50% of 1 RM
4 Box Jumps, 24" Box
2 Front Squat @ 50% of 1 RM
2 Box Jumps, 24" Box  

Lastly, MENTAL TOUGHNESS WORK: 

Hold a wall sit as long as possible [VIDEO] (Compare to last week) 

*Competitor: As prescribed 
*Established: Scale as needed
*Recruit: Deadlift = Scale as needed. 

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.