Friday, June 28, 2013


Class divides into 3 groups, 15 minutes at a station then rotate, submit 3 numbers (squat/bench/sled load)

A) Back Squat 3 x 5, same weight across

B) Bench Press 4 x 6, same weight across

C) 4 x 100 M Sled Pull, for load. If you can run, it is too light.

6 thoughts on “Friday, June 28, 2013

  1. Let me speak “kelly/mike crossfit” language for those that don’t speak it.

    “if you can run, it is too light” means “if its easy, ITS WRONG”.

    1. Actually, I think Kelly would say “if you want to be bigger, stronger, faster then put in the work”
      Michael would say “I want to illicit a sound monostructural kinetic sequence but putting your posterior chain under an optimal load and ensure good motor patterns with the heel-toe motion of your foot whilst under load that cannot be achieved when on the ball of your feet.”
      Both will be thinking “don’t be so weak sauce Daniel”

    1. 205 bench, 225 bs 70 lb sled pull *4 and then one extra at 85#. Looking forward to tomorrow’s 5k. Something tells me this will lead to pre noon beverages…

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