He usually has 2 different wod's going every day, 1 for the casual non competitive members then the "Competition wods" that we do usually at 11 and 3, and usually just over an hour, so we try and start a bit earlier than on the hour so hes done by the time hes gotta teach the next class



Right on, you'll love it. The better you get, the harder it gets. It's ironic

whats your best back squat? i know you've got some beefy ass legs.

335x2, but that was a while ago, i haven't maxed on backsquat in ever. I just go with the programming. But that's also hip crease below knee. Half squats or just above parallel 365 is meh



ALSO, JUST FOUND OUT ONE OF THE WORKOUTS IN THE COMPETITION HAS ATLAS STONES.. Fuck. I know one of the weights is 150lbs. Should be interesting

This post was edited by BoneYard on Nov 13 2013 11:21pm

Hahahahah sweet! Atlas stones are really fun! I had them programmed into my first comp too
YouTube rob Orlando, he has a tutorial on lifting them

Thursday, November 14th 2013
10:00am
WOD

A) Front squats
5 @ 75%
3 @ 85%
1 @ 95%
2 @ 85%
2 @ 85%
2 @ 85%

B ) Partner wod. Sorta.
5 rounds each, so 10 rounds total.
1 Partner goes, does a round, then the other etc.

5 thrusters @ 155lbs
10 KB swings @ 73lbs
20 double unders.

My core was trashed for those thrusters so i was pretty slow.

150 pound atlas stones. Aka baby weight

The weight itself is easy, the workout? Probably not.


Friday, November 15th 2013
10:00am
WOD

A) Bench press
Warmup
5 reps @ 80% max 185lbs
3 reps @ 85% max 195lbs
3 reps @ 90% max 205lbs
2 reps @ 95% max 215lbs
2 reps @ 95%+ max 225lbs
1 rep @ Max/new max 235lbs
1 rep @ max/new max 235lbs

12minute AMRAP
10 burpees
10 Cleans @ 135lbs
10 Jumping lunges

got 6 rounds flat.

Short and sweet but sucky.

Saturday, November 16th 2013
9:00am
WOD

A)20 minutes snatch work. Gonna get some videos up soon. Worked between 135 and 155
B )20 minutes clean and jerk. Worked up at 195, shoulder were pretty tired.
C)For time
12 Muscle ups
60 seconds rest
9 muscle ups
60 seconds rest
6 muscle ups

7:23. I could barely land these. Kevin had to make sure i didn't fall through and own myself.

what were your lifts before coming to crossfit?

The big 3? Less than they are now. If you are concerned about only numbers, don't do crossfit.