Dai "The Moose" Manuel's Personal Blog

This one is a total pump!  For time, complete the following set of exercises for this succession of reps of 21, 15, 12, 9, 6, and 3:

• Back Squat (95lbs for the boys/55lbs for the girls)
• Shoulder Press (95lbs for the boys/55lbs for the girls)
• Pull ups
• Sit ups

i.e. 21 x Back Squat, 21 x Shoulder Press, 21 x Pull Ups, and then 21 x Sit ups… next progress to 15 x each, etc, etc… progress as per above – I think you get the idea.

I really pushed it today and banged off the workout in 12:51!

#2 baby!!

I’m so fired up as this is a new personal best for me.  Its crazy but in the past month my progress has been jumping in leaps and bounds.  I think that diet has a huge amount to do with this.   If I get enough interest, next week I will do a series of posts based on my diet and daily caloric intake.

Give “Wendy” a go and post your results to comments.  Good luck!

Here’s a video of some of the characters of Crossfit Vancouver… check out this motley crew!