Creative Destruction

Deadlift

Day 2 of new life.

8am class again!

Press

I used a 100 1RM so training max was 90#

got 76.5 for 6 reps. That last rep was pretty bad though.

Wod: also a total shitshow. 20# for 14:53 or something like that.

8am Crossfit this morning! My new life begins.

Did Wendler cycle using my old 1RM of 271, so training max was 243.9

Back Squat

Front Squat

Saturday, November 12, 2011 at 12:00AM

3×3
Heavy sub-max triples. Consider using about 60-70% of your back squat weight from Wednesday. Leave room to go up in weight over the next 5 weeks.

155x3x3
Compare to 11.9.11 and 3.4.11

AMRAP in 10 minutes of:
9 Deadlifts
6 Hang Power Clean
3 Push Press
*Go only as heavy as will allow proper technique on the barbell. Jerks are fouls.

85# 6 + 9/6

WOD 8.21.11

Sunday, August 21, 2011 at 12:00AM

5 Rounds for time of:
7 Squat Clean Thrusters 95#
30 Double Unders

17:30

45×10/95×5/135×5/185×3

205x10x2

Then

5 Rounds for Time of:
5 Dumbbell Hang Power Snatches, each arm 15#
10 Box Jumps 20″

4:27

WOD 8.13.11

Every Minute On the Minute for 20 Minutes:
1 Hang Power Clean – 135#
3 Burpees

185x10x2

3 Rounds NFT:
8 FSQ Rack Reverse Lunges, each side
8 Get Up Sit Ups, each side

45lb bar for lunges

10lb KB for situps

For Time:
Row 500m
25 Thrusters, 45lbs
15 Pull-Ups
Row 500m
25 Thrusters, 45lbs
15 Pull-Ups

10:36

Skin the Cat 101
Be sure to hold bottom of Skin the Cat for 2 sec. hold at end range

Spend 20 Minutes practicing Skin the Cats do no more than 10-20 reps

Tabata
Double Unders
Rest 1 minute
Tabata Sit Ups

Double Unders: 10

Situps: 12