Monthly Archives: May 2014

“Murph” w/12# vest, 48:38  

Front/back lever work Press x 3, 135# Push Press x 5, 115#, (185# for 1, failed on 2) I was a bit rushed and probably could have done more with a proper warm up and rest.

Row 2k, 7:31

Front/back lever work

Front/back lever holds, advanced tuck, 4-6 seconds x 4 sets Tuck/straddle press to headstand work “Walk the plank” with feet on dolly (Sumo deadlift/3)4

Back squat, worked up to heavy single, 315#, missed 325#

Front/back lever work: 3-5 second hold advanced tuck, 4 sets Atlas stone lift: 1×10, still not able to get it to my shoulder but it is feeling slightly more comfortable Legless rope climb, knees tucked: 1×12’x3 sets

Warm up, 5 rounds Skin the cat, feet touch floor – up and back Hold support RTO, 10 sec 5 rounds Front/back lever, advanced tuck: 5 second hold

Performed at CrossFit Centurion in Sacramento 10 pull ups 20 double unders 30 db thrusters 35# 40 kb swing 55# 50 air squat 40 kb swing 55# 30 db thrusters 35# 20 double unders 10 pull ups 11:43, deceptively destructive. … Continue reading →

Clean, work quickly up to heavy “long double”: 110/2, 115x, 115/1 Rack jerk, work quickly up to heavy double: 60/2, 80/2, 95x (not feeling strong with that at all) Atlas stone loading: 6 single reps with 145# up onto 2 … Continue reading →