Wednesday 20150121


Every minute on the minute (competitors = every 30 seconds) 

  • 8 x 4 reps Deadlift @ 50% of 1RM [SPEED FOCUS]*

*Dynamic efforts. Work on being explosive and focus on perfect form in the process. 


5 x 5 power cleans working up each set 


50 – 30 – 20

Wall Ball Shot @ 20/14
Air Squats

Compare to 20141022

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 


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.