In addition to my Crossfit Training two to three days a week I am getting back to more regular kettlebell training. I am starting Geoff Neupert's Kettlebell Muscle Program. It is all double kettlebell work and is challenging and fun. Check it out!
I also gained 4 lbs this week by adding 1000 extra calories a day in the form of full fat coconut milk and protein powder. I have lost about 4% body-fat over the last two months with the addition of Crossfit but have almost leaned out too much (did not think it was possible).
My training looked like this:
Four rounds of:
5 Double High Pulls
5 Double Snatches
5 Double Military Presses
5 Front Squats
120 second rest in between rounds
I finished with: Gama Cast - 15lb clubbell - 100 reps