Monday 20140908


Dynamic Efforts

Box Squats 8 x 2 reps @ 60% of 1 RM Squat (20″ box)

Deadlift 6 x 1 rep @ 60% of 1 RM Deadlift

2 Full Clean and Jerk Every minute on the minute for 12 minutes @ 50% of 1RM

3 x 8 Good Mornings


20 minute time cap on the following…

Run 1 mile
100 Sit ups
100 Back Extensions
Run 1 mile

*Competitor: As prescribed  
*Established: 800m on foundation 
*Recruit: 35-40% on EMOM/800m on foundation, 50 reps 

Post results 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.