"Don’t cry to give up…Cry to keep going." - Eric Thomas

Strength: Box Squat 3 RM

 then

Sqaut Clean w/Jerk on third rep 3-3-3-3-3

or

"Grace"

30 C&J(135/95)

9/26/11

"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks."
- Johann Gottfried Von Herder

Strength: Deficit Sumo Deadlift

Work up to a 3RM

WOD:

4 Rounds

500m Run

50 AirSquats

9/23/11

"In response to those who say to stop dreaming and face reality, I say keep dreaming and make reality."
- Kristian Kan

One of my personal favorites.

"Grindy"

10 Clean an Jerks(135/95) BB 155

5 Rounds of Cindy

10 Clean an Jerks

5 Rounds of Cindy

10 Clean an Jerks

9/22/11

"These Pretzels are making me thirsty"

AMRAP 30

300m Run

14 Wallballs

7 Burpees

9/20/11

Wendler Bench: 3-3-3

KB Snatch Test

AMRAP 10

KB Snatch

9/19/11

Wendler Squat: 3-3-3

5 Rounds

10 Deadlifts(BW)

10 Burpees

10 Front Squats(BW)

10 Pullups

9/9/11

"You have to expect things of yourself before you can do them."
- Michael Jordan

Strength: Deficit Band Deadlift 3x10 @ 50-60%

Tabata

KB Swings

Good Mornings

Dremmel DL

Situps

9/7/11

"Life is not about discovering our talents; it is about pushing our talents to the limit and discovering our genius."
- Robert Brault

"Kalsu"

100 Thrusters(135/95)

5 Burpees on the minute every minute

or

10 Rounds

10 Thrusters(95/75)

5 Burpees

9/6/11

"Whoever is careless with the truth in small matters cannot be trusted with important matters."
- Albert Einstein

Band Bench: 3x10 @ 50%

then 

if you do the strength: 21-15-9

if you don't do the strength: 9-15-21-15-9

Body Row

Running Push Up

Hollow Rolls 

9/5/11

Box Squat 1RM

then

3 Rounds

7 Squat Cleans(185/115)

21 Box Jumps(30/24)

100m Lunge

9/2/11

Wendler Deadlift: 5-5-5

then

5 Rounds

10 Strict Pullups

20 Sumo Deadlift(40-50% of max deadlift) 

9/1/11

"Experience is the name every one gives to their mistakes."
- Oscar Wilde

Ouch! Bad bar.

A day of rest!

8/31/11

Track WOD

100-300-500-800-500-300-100

Tabata: Squats w/ Iso hold rest

and Abs!

8/30/11

3min AMRAP

Burpees

1 min rest

12min AMRAP

6 Hang Cleans(185/115)

4 Wall Climbs

200m Sprint