Back Squat 5x8xM.E.

Rest 5 minutes.

Complete 32 intervals of  20 seconds of work followed by ten seconds of rest alternating between 225 pound Deadlifts and Ring Push-ups.

Your score is the total reps from all 32 intervals.

Post loads and score to comments.

Rest Day

"Pull Up Innovation" with Pat Barber and Chris Spealler - video [wmv] [mov]

Thank you very much to everyone who came out last weekend to watch us compete at the 2012 Reebok CrossFit Games Canada East Regional! Thank you to those of you that didn’t have time to come watch but took the time to send a text/email/facebook message to wish us luck.

I’m very proud of Jimmy and I couldn’t think of a better person to suffer through that with. Having him out there in the same heat as me for some of the workouts almost made it feel like just another day at the gym. Even though my body felt mangled afterward, I had a ton of fun. I’m just glad that I could do the Open and qualify for Regionals with the injury and time constraints I’ve had over the past 18 months.

Congratulations to Albert-Dominic Larouche and Matt Lafave for earning a trip to the Games and the privilege to represent Canada East. Good luck!

Thruster 3x1xM.E.

Rest 5 minutes.

21-15-9 reps for time of:

115/75 pound Thruster

Wall Climb

Post loads and time to comments.

Thruster tri-panel [mov][wmv]

Five rounds for time of:

185/125 pound Power Clean, 3 reps

12 Burpees

15 Pull-ups

Post time to comments.

Rob Orlando -Viking Fest Strongman Competition [wmv][mov]

Back Squat 5x6xM.E.

Rest 5 minutes.

21-15-9 reps for time of:

Kettlebell Swings, 32/24kg

Handstand Push-ups

Toes-to-bar

Post loads and time to comments.

"Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]