Monday 20140728


Every 45 seconds for 6 minutes perform 2 squats with 60% of your 1 RM. Focus on form and speed. 


3 sets of...

30 steps (total) of overhead walking lunges with 45 lb plate
Rest 90 seconds between sets


5 rounds for distance of.... 

15 kettlebell swings, 2 pood 
2 minute max distance run
Rest 2 minutes 

Competitor: As written. 
Established: 1.5 pood
Recruit: 40% of 1RM. Lunges with no weight. 1 pood or lighter. 


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.