Deads & Couplet

30 Jul 13 (Tue)

     Warmup

     30   1-Arm KB Swings  (30lb)

     Strength

     5RM Deadlift               (to 235lb)

     Death-By Couplet

     2      Muscle Clean       (115lb, 115, 125 to end)

     Death By Pullup           (1min=1, 2ndmin=2, ...; assisted -120lb)

     ***  8 rounds  (last few rounds took >1min)

     Cooldown

     600m Row

  Smooth workout, tiring day.

  Net weight-loss of 25lb after 3-1/2 months: to ~240lb.

Boxes, Dips, & Overheads

29 Jul 13 (Mon)

     Warmup

     600m Row

     Strength

     3x5 Box Squat             (140lb)

     3x5 Shoulder Press      (85lb)

     3 Rounds

     30sec L-sit

     30sec Dips                   (assisted -130lb)

     60sec Rest

     30sec Overhead Hold  (55lb)

     30sec Overhead Press (55lb)

     60sec Rest

  Good form on boxes & shoulder presses.

  Crossfit Games are over. ESPN video archive is here:

2013 Crossfit Games ESPN Archive

  Final Update Show is here:

Final 2013 Update Show