Snatch & Push Up Ladders...

I had could not make it to Crossfit New England this morning because I had an 8am appointment 70 miles away. I got home early enough to make it to the night class but thought thatr 240 miles was enough driving for the day.....so I did the following in the basement.

Today I did snatch and push up ladders with the 16kg bell . I did 10 ladders with 5 rungs on each ladder.

Snatch - L &R then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 10 times.

There were 15 reps each ladder for a total of:

150 Snatch reps left
150 Snatch reps right
300 total snatch reps

150 total Push Ups

It took me 37:24 at a moderate pace. I will keep doing this once a week and see how much faster I can complete it. Is under 25 minutesc possible? We shall see!

Kettlebell Triples...

My training looked like this today:

Goblet Squats - 40kg - 3x3 - 9 reps
One Arm Rows - 48kg bell - 3x3 each arm
Double Deadlifts - 40kg bells - 3x3 - 9 reps
One Arm Incline Press - 40kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
Pullovers - 36kg bell - 3x3 - 9 reps

Alcohol vs. Muscle...

*Given that we’re just coming off of a lengthy holiday period where alcohol consumption is a part of the tradition, the timing of this information couldn’t be better. Please forgive me!*

In general, fitness enthusiasts are more health conscious about the foods we put into our bodies than the average person. But what about alcohol? There is evidence out there suggesting that alcohol has many negative effects on muscle building. Weall know that the worthless calories from each drink can add up, especially if your mission is to increase lean body mass. Let’s examine what alcohol does to the body in relation to the athlete who’s trying to build muscle.

The REAL Effects of Alcohol on Your Body

Many of us associate the effects of alcohol on the body with the heart, lungs, liver, brain, memory, etc. Furthermore, if asked about effects of drinking alcohol in terms of our fitness goals, most people will talk about the infamous beer belly. We’ve all seen it, right? If you drink too much you end up storing too many calories as fat. To avoid this, many people will choose low calorie or low carb alcoholic drinks in an attempt to avoid the fat storage issue. They feel that by making this choice the only bad effects of alcohol (increased fat storage) will be minimized. But what you may not know know is that only about 5% of the calories from alcohol are stored as fat! Yikes.

The effects of alcohol on the body are far more damaging than can be predicted by the number of empty calories in some alcoholic beverage. The truth is…

Alcohol really affects the amount of fat your body can and will burn for energy!

In a study done by the American Journal of Clinical Research they concluded that a mere 24g of alcohol consumption showed whole-body lipid oxidation (this is the rate at which your body burns fat) decreased by a whopping 73%! Personally, that’s a number that I can’t ignore. When alcohol travels through the liver, it creates a by-product called Acetate. It is this acetate that puts the brakes on the fat burning process.

We talk all the time in our nutrition consults about how your body uses protein, carbohydrates and fat as fuel. In many cases, the fuel used by the body is dictated by its availability. Trouble is, your body tends to use whatever you feed it for fuel right? As your acetate levels increase, your body burns more acetate as fuel. Are you still following me? This means that fat burning takes a back seat!

What it all boils down to is this… a) You consume a few alcoholic drinks. b) Your liver metabolizes that into acetate. c) Your body uses the acetate instead of fat as fuel.

Decrease in Testosterone and an Increase in Cortisol

A study of 8 healthy male volunteers observed that after drinking alcohol, the effects of a significant decrease in testosterone and an increase in cortisol (a muscle destroying hormone) lasted up to 24 hours! If you are serious about building muscle and burning fat, you want all the free testosterone levels you can get and you want to reduce cortisol in any way you can. That means go light on the drinking because it does affect your hormones. What’s more is that the effects were even worse if you exercise before drinking. This means that if you are going out and will be drinking more than a small amount of alcohol, you might as well skip the gym. Uh Oh!

Decrease in vitamin and mineral absorption

When you consume large quantities of alcohol, your liver is busy converting the alcohol to acetate and any vitamins and minerals that it might process are taken up by the detoxification process. Alcohol interferes with the metabolism of most vitamins, and with the absorption of many nutrients. Food in the stomach will compete with ethanol for absorption into the blood stream. It has been well proven by research that alcohol competes and influences the processing of nutrients in the body.

Decrease in protein synthesis of type II fibers

Short story. This means the actual building of muscle is slowed down by 20%+ or more.

Dehydration

A common side effect of alcohol is dehydration. Alcohol is a diuretic. Considering how important water is to muscle building and general health, it’s clear that dehydration can put a damper on your progress.

Sleep

Alcohol consumption, especially at the times when you would normally sleep, can have effects on the quality of sleep. Clearly high quality sleep is extremely important to the rebuilding and growth process of muscle. Without proper rest and recovery, your gains will be affected.

The next day

This may seem like a rather obvious statement, but if you plan on drinking on a Friday nightto excess, the workout you thought of doing on Saturday morning probably won’t be top notch. It takes awhile to recover, for your body to detoxify, and for you to be mentally prepared to workout. Not to mention you need energy for the WOD ahead!

At this point you might be totally discouraged to ever drink any alcohol again. (Then again, probably not.) And of course, The best option is always abstinence, as you already know. But there’s some good news. It’s simple: Moderation is the key! 1-2 drinks per day is considered moderation for the general population. As a fitness enthusiast looking for the best possible muscle gains, maybe 1 drink per day or even 1 drink per week would fit into your goals. However, 6-7 drinks would be detrimental to your muscle building efforts.

The bottom line? The effects of alcohol on your body when it comes to building muscle and burning fat are quite clear. It is a lot more than just some extra calories stored as fat. If you consume too much, it can derail your goals a lot longer than after your head has hit the pillow and you’ve gone to sleep.

by Crossfit Zone

"Helen no Running with 40lb Vest"

1. "Helen no Running with 40lb Vest"
3 Rounds for time of:
21 KB Swings (53)
12 Pull ups

5:47 - BRUTAL!

Finished with 50 Walking Lunges

Kettlebells & Clubbells...

After Murph yesterday I wanted to keep my training on the short side

I did 3 rounds of:
10 Kettlebell Swings (53)
10 Hammer Throws (25)
10 Hammer Swings (25)
10 Push Ups
10 KB Deadlifts (106)

I finished with: 25 Knees to Elbows

"Murph"...

"Murph"
For time:
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run

Break up the Pull ups, Push ups, and Squats as needed. You must start and end with the 1-mile Runs.

47:39 Rx. Every rep was perfect!! Sweet.

"Goat Day" ...

"Goat Day"

Goats are weaknesses, and you are only as fit as your weakest link. On "Goat Days" we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a competition. Think about two movements that give you trouble and we'll help you create a WOD. Most will be in the form of an "AMRAP 15"

For example, If you have trouble with Handstand Push ups and Double unders your WOD may be AMRAP 15 of: 4 HSPU and 12 Double Unders.

What are your goats?

AMRAP 15
10 Overhead Squats (95)
10 Double Unders

6 rounds.....with Ben no repping me on the OHS if I did not touch the ball at the bottom.

"Try to be better than yourself"...

"Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself". - Dale Carnegie


The above quote resonates with me because recently I have realized that I have become caught up in my performance (or lack of performance) in my training. I have been training with kettlebells for over 7 years and recently started mixing in Crossfit. I am a very competitive person and find Crossfit be very motivating as opposed to training on my own.
 
But lately have been beating myself up not just for my performance compared against my previous workouts but for my performance COMPARED to my peers. As I go back to the preceeding statement I realize that although it is a good indication of my overall progress in my training to compare myself to my peers the reality is as long as I am making progress on a personal basis against my OWN set of numbers then I am going in the right direction.
 
This concept works in all parts of out life: fat loss, muscle gain, etc. Sometimes we get caught up in other people's performance and results and focus on our short-comings relative to theirs. All this negative thinking does is undermine our efforts and mentally deminish our accomplishments. When in reality.....Who cares?
 
In the end it is important to remember to ....:"Try to be better than yourself".

"CrossFit Total"...

CrossFit Total

Back Squat, 1-rep max - 295# (40# PR)

Shoulder Press, 1-rep max - 155# (tied PR)

Deadlift, 1-rep max - 365# (40# less than PR...ouch!)

Total: 815# @ 160lbs BW

Pumped about the Back Squat PR. It actually felt light but it was my 3rd attempt. Pissed about the Deadlift but I just wasn't feeling it today. I got the 365# on the first attempt and failed at 405# twice. Should have backed off but my ego would not let me. Lesson learned! I will take a 40# PR and not dwell on the negative.

Clean & Press/Push Up Ladders...

Today I did ladders with the 24kg bell on the C & P. I did 5 ladders with 3 rungs on each ladder. I also did 15 push ups as part of each ladder and 10 double unders as part of each ladder.

The ladders looked like this:

C & P - L & R - then 5 Push Ups
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

10 Double Unders after each ladder

I did the above 5 times.

There were 12 reps each ladder for a total of:
30 C & P reps left
30 C & P reps right

90 total C & P reps

75 total Push Ups

50 total Double Unders
I finished with: 250 "running" single unders

"Nancy"...

"Nancy"
5 Rounds for time of:
400 meter Run
15 Overhead Squats (95)

16:59 Rx
PR by 56 seconds

It was my first WOD in 7 days and I could feel my lack of endurance in the runs. It didn't help that I went out too fast (1st 400 - 1:19).

You’re addicted to CrossFit...

It should look like this. Wreckage. Destruction. Annihilation. After “Power Cindy” you should look like somebody just pistol-whipped you or shoved a needle in your vein.

You should be wrecked.

And if you’re not? Then your pacing was off, your intensity level was too low, your plan was too measured.

CrossFit, done right, is like taking drugs. Your brain gets scrambled and your hands shake, but you feel flippin’ FANTASTIC. Yet your health improves and you look better. The fact that it costs less than drugs and you get to keep all your teeth is just a bonus. But don’t try to fool yourself. You’re an addict. A CrossFit addict. Maybe you don’t have track marks on your arms, but look at your hands. Touch your traps. Check out the marks on your shins, or your collarbone. The signs are there, aren’t they?

You’re addicted to CrossFit but you don’t have to cruise bad neighborhoods for your fix and the cops aren’t going to bust you. In fact, the cops are working out next to you and they’re addicts too. Both of you will go home and find yourself thinking about your next hit — reading CrossFit Journal articles, haunting the blog, watching videos again and again, hitting Facebook for some CrossFit talk, jonesing for your next hit.

And the next day, when you get to the box and you’re lacing up your sneakers and the warm-up is about to start, you’ll feel that pit in your stomach and you’ll be scared and you’ll think, “Holy crap, why do I do this? It’s going to hurt.” You’ll almost want to run away, back to your couch, back to the food and television oblivion that used to dull your pain of living, back before you had your first CrossFit hit.

But then you remember the high you’re going to feel at the end. And you swallow hard and walk onto the floor.

The coach yells “3 . . . 2 . . . 1. Go!” The needle slips in. It pinches a bit . . . but then . . . ahhhh . . .

(Words by Lisbeth Darsh/CrossFit Watertown.)

Quotes from Vince Lombardi...

Quotes from Vince Lombardi

In 1959, the Packers announced the signing of New York Giants assistant Vince Lombardi as head coach and general manager.

In his first season, Lombardi lifted the Packers to a 7-5 record and unanimously was voted Coach of the Year. Then in 1960, the Packers captured the Western Division title and went on to win World Championships in 1961, 1962, 1965, 1966 and 1967. Never finishing lower than second since 1960, his teams became the standard of football excellence and the Packer franchise one of the most successful.

Over a nine-year span as head coach, Lombardi's teams racked up 98 victories against 30 losses and 4 ties for a remarkable .758 winning percentage. Even more noteworthy, however, is the record of Lombardi coached teams in postseason play. In 10 division playoffs and World Championship games, the Packers emerged victorious nine times.

Certainly not noted as a man of few words, following are some gems from the great man himself.

----------------------------------------------------------------------------------------------------------------------------

INTENSITY

"There's only one way to succeed in anything, and that is to give it everything. I do, and I demand that my players do."

"If you aren't fired with enthusiasm, you'll be fired with enthusiasm."

"Mental toughness is essential to success."

"You never win a game unless you beat the guy in front of you. The score on the board doesn't mean a thing. That's for the fans. You've got to win the war with the man in front of you. You've got to get your man."

SACRIFICE

"To achieve success, whatever the job we have, we must pay a price."

"Success is like anything worthwhile. It has a price. You have to pay the price to win and you have to pay the price to get to the point where success is possible. Most important, you must pay the price to stay there."

"Football is a great deal like life in that it teaches that work, sacrifice, perseverance, competitive drive, selflessness and respect for authority is the price each and every one of us must pay to achieve any goal that is worthwhile."

"Once you agree upon the price you and your family must pay for success, it enables you to ignore the minor hurts, the opponent's pressure, and the temporary failures."

BELIEF

"Confidence is contagious and so is lack of confidence, and a customer will recognize both."

"If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done."

"Unless a man believes in himself and makes a total commitment to his career and puts everything he has into it-his mind, his body and his heart-what is life worth to him? If I were a salesman, I would make this commitment to my company, to the product and most of all, to myself."

COMMITMENT

"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor."

"Once a man has made a commitment to a way of life, he puts the greatest strength in the world behind him. It's something we call heart power. Once a man has made this commitment, nothing will stop him short of success."

"Unless a man believes in himself and makes a total commitment to his career and puts everything he has into it-his mind, his body, his heart-what's life worth to him.

CHARACTER

"It is essential to understand that battles are primarily won in the hearts of men."

"In great attempts, it is glorious even to fail."

"They may not love you at the time, but they will later."

LEADERSHIP

" Leadership rests not only upon ability, not only upon capacity; having the capacity to lead is not enough. The leader must be willing to use it. His leadership is then based on truth and character. There must be truth in the purpose and will power in the character."
"Leadership is based on a spiritual quality; the power to inspire, the power to inspire others to follow."

"Having the capacity to lead is not enough. The leader must be willing to use it."

"A leader must identify himself with the group, must back up the group, even at the risk of displeasing superiors. He must believe that the group wants from him a sense of approval. If this feeling prevails, production, discipline, morale will be high, and in return, you can demand the cooperation to promote the goals of the company."

"Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile."

PREPARATION

"They call it coaching but it is teaching. You do not just tell them…you show them the reasons."

"The harder you work, the harder it is to surrender."

DESIRE

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."

"The spirit, the will to win and the will to excel-these are the things that endure and these are the qualities that are so much more important than any of the events that occasion them."

"It is essential to understand that battles are primarily won in the hearts of men. Men respond to leadership in a most remarkable way and once you have won his heart, he will follow you anywhere."

"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done."

"If you'll not settle for anything less than your best, you will be amazed at what you can accomplish in your lives.

"It's not whether you get knocked down, it's whether you get up."

DISCIPLINE

"I've never known a man worth his salt who in the long run, deep down in his heart, didn't appreciate the grind, the discipline. There is something good in men that really yearns for discipline."

"The good Lord gave you a body that can stand most anything. It's your mind you have to convince."

"Mental toughness is many things and rather difficult to explain. Its qualities are sacrifice and self-denial. Also, most importantly, it is combined with a perfectly disciplined will that refuses to give in. It's a state of mind-you could call it character in action."

"Once you learn to quit, it becomes a habit."

TEAMWORK

"Individual commitment to a group effort-that is what makes a team work, a company work, a society work, a civilization work."

"Teams do not go physically flat, they go mentally stale."

"Teamwork is what the Green Bay Packers were all about. They didn't do it for individual glory. They did it because they loved one another."

"People who work together will win, whether it be against complex football defenses, or the problems of modern society."

"The achievements of an organization are the results of the combined effort of each individual."

WINNING

"Success demands singleness of purpose."

"Some of us will do our jobs well and some will not, but we will be judged by only one thing-the result."

"Winning is not a sometime thing: it's an all the time thing. You don't win once in a while; you don't do the right thing once in a while; you do them right all the time. Winning is a habit. Unfortunately, so is losing."

"Winning is not everything--but making effort to win is."

"It's easy to have faith in yourself and have discipline when you're a winner, when you're number one. What you've got to have is faith and discipline when you're not yet a winner."

"I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious."

QUOTES ON LOMBARDI

"When Lombardi said 'sit down' we didn't look for a chair."-Forrest Gregg

"It was a helluva performance to listen to when he'd go out there and get his troops around him. He laughed. He cried. He motivated. I think he could motivate almost anybody to do almost anything. He communicated with human emotions."-Chuck Lane

"He made us realize that if the mind was willing, the body can go." Forrest Gregg

"He made you a believer. He told you what the other team was going to do, and he told you what you had to do to beat them, and invariably he was right."-Willie Davis

"He made us all better than we thought we could be."-Jerry Kramer

"He pushed you to the end of your endurance and then beyond it. And if there was reserve there, well he found that too."-Henry Jordan

All he wanted from you was perfection."-Jim Taylor

"Coach Lombardi showed me that by working hard and using my mind, I could overcome my weakness to the point where I could be one of the best."-Bart Starr

"He prepared us so well, and he motivated us so well, I felt he was a part of me on the field."-Fuzzy Thurston

"His enthusiasm, his spirit, was infectious."-Frank Gifford

"Respect wasn't a one way street with him. He demanded it of others but he also gave it."-Pete Rozelle

"The fear in my mind was not him but that for some reason I would not be a part of this team and be with this man."-Forrest Gregg

"He was very much interested in the total man as far as his players were concerned. I know that he was very interested in the fact that guys be total citizens. In other words, that we may be the type of people, citizens the town would be proud of."-Carrol Duke

"You might reduce Lombardi's coaching philosophy to a single sentence: In any game, you do the things you do best and you do them over and over and over."-George Halas



"When is the last time you took a FULL week off"?

"When is the last time you took a FULL week off? By a full week, I mean seven full days of NO training or anything even remotely related to working out. If it's been more than 6 months, or you can't remember the last time, then guess what... it's time! It's only during your time off that your body gets a chance to rest, recuperate, repair, and rejuvenate so that it's ready for the next time you go into battle"

 Other telltale signs that you need time off:

• You've plateaued in your performance
• You've been sick more than two times this year
• You keep getting injured
• You have a hard time sleeping more than 4-5 hrs and you're exhausted.

These are some... what are some others you might have noticed... and when are YOU going to be taking some time off? - http://www.crossfitla.com/cms/index.php/home/taking_time_off// 5/27/09

The above paragraph hit home with me. I have not taken more than 2 days in a row off in ....I don't know how long. The thing I do know is that I have plateaued in performance lately AND have had a hard time getting more than 4-5 hours of sleep lately.  Also, I have been waking up exhausted!

It seems to me that most of us have no problem tweaking our diet or changing our workout but taking time off is the last thing we would ever consider. It does seem counter-intuitive to me but I know it is what my body needs. So that is what I am going to do.

"When is the last time you took a FULL week off"?

Crossfit Synergistics @ Ruckus Boston 2010

Yesterday I competed in the Ruckus 2010 @ the Marshfield Fairgrounds as part of a team for Crossfit Synergistics. Below is a map of the course and a video/pictures of the event.



"What It Takes To Be Number One"...

What It Takes To Be Number One

by Vince Lombardi

Winning is not a sometimes thing; it's an all the time thing. You don't win once in a while; you don't do things right once in a while; you do them right all the time. Winning is a habit. Unfortunately, so is losing.

There is no room for second place. There is only one place in my game, and that's first place. I have finished second twice in my time at Green Bay, and I don't ever want to finish second again. There is a second place bowl game, but it is a game for losers played by losers. It is and always has been an American zeal to be first in anything we do, and to win, and to win, and to win.

Every time a football player goes to ply his trade he's got to play from the ground up - from the soles of his feet right up to his head. Every inch of him has to play. Some guys play with their heads. That's O.K. you've got to be smart to be number one in any business. But more importantly, you've got to play with your heart, with every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second.

Running a football team is no different than running any other kind of organization - an army, a political party or a business. The principles are the same. The object is to win - to beat the other guy. Maybe that sounds hard or cruel. I don't think it is.

It is a reality of life that men are competitive and the most competitive games draw the most competitive men. That's why they are there - to compete. To know the rules and objectives when they get in the game. The object is to win fairly, squarely, by the rules - but to win.

And in truth, I've never known a man worth his salt who in the long run, deep down in his heart didn't appreciate the grind, the discipline. There is something in good men that really yearns for discipline and the harsh reality of head to head combat.

I don't say these things because I believe in the "brute" nature of man or that men must be brutalized to be combative. I believe in God, and I believe in human decency. But I firmly believe that any man's finest hour - his greatest fulfillment to all he holds dear - is that moment when he has to work his heart out in a good cause and he's exhausted on the field of battle - victorious.

Vince Lombardi

Kettlebells & Clubbells = Fun!

I mixed it up this morning and decided it do a quick kettlebell/bodyweight metcon followed by some clubbell work. It has been a while since I have done that and it was a great change of pace.

"Push & Pull"
5 rounds for time: 7:15
10 snatches per arm (35#)
10 push ups

Then I did:
5 rounds not for time:
10 Clubbell Swipes (15#)
10 Hammer Swings (15#)
10 Hammer Throws (15#)

I finished with: 50 Kettlebell Swings (53#)

"Beast of the East WOD #4"...

"Beast of the East WOD #4"
1 Round for time of:
700 meter Hill Run
30 Pull ups
200 meter Run
60 Box Jumps (24, 20" - heels on box)
200 meter Run
30 Pull ups
700 meter Hill Run

‎17:36 Rx.
First Hill Run & Box Jumps too slow. Can do MUCH better!

"Goat Day"

"Goat Day"

Goats are weaknesses, and you are only as fit as your weakest link. On "Goat Days" we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a competition. Think about two movements that give you trouble and we'll help you create a WOD. Most will be in the form of an "AMRAP 15"

For example, If you have trouble with Handstand Push ups and Double unders your WOD may be AMRAP 15 of: 4 HSPU and 12 Double Unders.

What are your goats?

AMRAP 15
10 Overhead Squats (95)
10 Double Unders

7 rounds + 4 OHS
All OHS  Unbroken!
got 5 consecutive DUs (up from 3)

"Satan's Whiskers"...

"Satan's Whiskers"
3 Rounds for time of:
10 C2B Pull ups
10 Front Squats (115)
10 Burpees

5:31 - (Rx was 165#)

"Lifting Heavy Shit"...

I felt strong today do I decided to skip the met-con and lift some heavy weights!

Deadlifts:
 345x5 (30# PR)
 405x1 (30# PR)
At 160lbs bodyweight!

Finished with kettlebell swings:
97# for 5x5.

 "It was a good day"!

Max Pull Ups & "The High Life"...

1. Pull ups
1 set of max reps
33 PR (23 on September 2, 2010)

2. "The High Life"
21-15-9 reps for time of: 7:21 Rx Unbroken
Overhead Squat (115)
Box Jumps (30")

Still need to work on OHS depth

Goals...Everyone Needs Them!

"Murph" - Sub 40 Minutes
"Nicole" - 100+ Pull Ups
21 Consecutive HSPUs
300lb Back Squat
40+ Consecutive Pull Ups
400 Meter Run - 1 Minute Flat
5 Consecutive Muscle Ups
50 Burpees - Under 2 Minutes
50 Consecutive Double Unders
Helen - Under 10 Minutes
OH Squat - 155lbs (Bodyweight)
Sub 6 Minute Mile

Paleo Benchmark 1 ...

1. Paleo Benchmark 1
10.9.8.7.6.5.4.3.2.1 reps for time of:
Power Clean (1/2 bodyweight - 80#)
Burpees

5:51 Rx - PR by 1:18 (75#)

Back Squat - 1 Rep Max & "Cabo Wabo"...

1. Back Squat
1 Rep Max - 255#
Pr @ full depth! Next stop 300#.

2. "Cabo Wabo"
AMRAP 6 of:
8 Front Squats (95)
8 C2B Pull ups
5 rounds (Rx was 155)