Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Thursday, May 26, 2016

Clermont CrossFit

Monday, May 23, 2016

Coach Kyle

(8:00 AM) 10 of us including Chris and Dave

Warm Up

Straddle stretch, banded trunk rotation, good mornings


5-5-5-5 Deadlift

135#, 185#, 225#, 245#


21-15-9 Back Squat (135#/95#), Pull-up
2 min rest
15-12-9 Front Squat (95#/65#), Ring Dip
2 min rest
21-15-9 Air Squat, Kettle Bell (53#/35#) Swings

I judiciously scaled to 95#, 65#, Hand Release Push-ups in place of dips, and a 35#KB and still just squeaked under the time cap at 19:21.

The workout was designed to be 3 sprints.  The first round was brutal and I finished at 7:13.  I finished the second round in 4:24 after 2 minutes rest.  I finished the third round in 3:50 (I started it a little early at 15:31 instead of 15:37).

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