Power = Force x Distance ÷ Time

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Back Squat, 115lbs
Pull-ups
BTN Push Press, 115lbs
10:26

In Miami at the Level 1 seminar. This was a fun one that Andy Hendel programmed for Spencer. It should be at 135, but I felt like scaling it a little.

Deadlift
365x3x2
365+2chains x1 x2

Front squat
205x3x5
Tried it with arms crossed. Worked better. Missed a few 3rd reps cuz the bar slipped off.

Press
105x3x5
115x3x5

3 rounds for time
400m run
40 kb swings 24kg
40 double unders

14:06

Once again I am featured in a video on the mainsite. That makes me feel good although I am sort of embarrassed and cringe every time I see and hear myself on video. I need to work on my public speaking.

See the full length video in the CrossFit Journal.

Some days you don’t feel like working out, but you have to push on through.

Back Squats
275×3, 315×3, 335×3, 340×1 (2f).
Terrible. I just couldn’t move the weight today.

Bench Press
185×3, 185×1 (2f), 185×3 (with Sling Shot), 205×3 (sling shot), 225(F).

“The Chief”
Five rounds of 3 minutes with 1 minute rest.
AMRAP in 3 minutes of:
3 Power Cleans, 135lbs
6 Push-ups
9 Air Squats

5+1, 5+1, 4, 4+3, 4+9

Total of 410 Reps.

That is a seriously good workout. I am going to have to start programming some more WODs like that. I can’t believe I haven’t tried this until now.

Can’t wait for my massage today.

AMRAP 20
40m Row
20 pushups
7 rounds

4 rounds 1 min each
Hspu
TTB
hang power clean

Sumo Deadlift
345x5x3

Lots of Pull-up practice.

Front squat 205x5x3
Bench 170x5x3
170×10 with SlingShot.

Snatch Practice
From Blocks
Only up to 115lbs. Late start and had to cut it short to teach class.

Partner Workout with Devin
3 Laps Sled Drag, 90lbs
AMRAP Rope Climbs up to 20.
Then
30 Clean & Jerk, 155lbs alternating with your partner.

We finished in 10:24. I did 12 of the rope climbs.