Friday 20140509



2 rounds of...

Tabata* front squat @ 75 lb. 

*For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Rest 3 minutes b/w rounds. 


5 x 10 Kettlebell windmill [VIDEO]

You pick weight. 


Zombie Apocalypse practice...

You don't have a lot of time, you need to get out of the area you can only take what you can take. get out of there and have a few scares (sprints) to deal with too. Harder to kill goes for zombies too! 

Grab a sandbag, barbell, kettlebell in a doesn't matter. Weight needs to be heavy! Then...

  • Ruck 1 mile with chosen weight
  • Rest 5 minutes, then... 
  • 4x100m sprints w/ 1 minute rests between sets  


Hold the front leaning rest as long as possible. 

*Competitor: As prescribed 
*Established: 65 lb 
*Recruit: 45 lb  


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.