Eat Real Food, Not Too Much, Mostly Plants

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

Saturday, February 11, 2017


Saturday, February 11, 2017

West Metro CrossFit

(10:00 AM) - Coach Kellen - Aaron, Adam and me

Warm Up

400m run, 10 pass throughs, 10 round the world, 10 overhead round the world, calf stretch, quad stretch, spiderman stretch


Torso angle static, rise up, hit hip hinge, explode up

Build up to heavy single - 45#, 55#, 65#, 75#, 85#, 95#

Drop down to 45# and then 2 times barbell complex (1 power snatch, 2 OHS)

Back Squat


Strict Press / Bent Over Row Complex

5 times

3 Strict Press / 8 Bent Over Row


Great workout.  With Aaron and Adam both being experienced lifters, it felt like I was getting a 1:1 seminar.

Soloman's birthday

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