Friday 20140523


3-5 minutes jog, row or aidryne


3 rounds of...(Lower body emphasis)
5 wall squats 
10 squats
20 lunges

3 rounds of...(Upper body emphasis)
10 PVC pass throughs
5 pull-ups
10 push-ups
15 kettlebell swings (very light)


5 minutes of dynamic stretching.


4 Rounds of… 
300m Row/Run
25 Thruster 95lb
25 Burpee
Rest 1 minute 

~Rest 10 minutes~


[Max Effort] As many strict pull-ups as possible, then...

In as few sets as possible, 95 pull-ups
Rest as needed between sets.
Do assisted pull-ups if needed.


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.