Back squat stalls
95x3
115x3
125x3
135x3
145x3
150x3
In between each set
10 KBS's
5 KB presses R/L
5 tea cups L/R
10 GHD situps(these still fuck up my my hip flexers)

WOD number one....This one was for Sue's mom...we join you in your fight!

15-12-9
Power cleans
Wall Ball
Run 800 meters
15-12-9
Power cleans
Wall ball
Run 1 mile
Done: 32 mins

WOD number two(two hours later)
Lumberjack WOD
20 deadlifts
Run 400
KBS
Run 400
Box jumps
Run 400
Pull-ups
Run 400
20 OHS
Run 400
20 Burpees
Run 400
20 Dumbell squat cleans
Run 400
32 mins

Last Saturday I ran a 5k in 29mins. It sucked, I hurt all over.

Yesterday:

Back Squat 3x 155/ 3x 165/ 3x185 Deadlift 3x 195/ 3x205

Tonight:
21-15-9
Push-ups
KB Front squats
Lunges
9mins
After party
Clean pulls, up to 155#

Yesterday:
Eating was Beef for Break-fast
Lunch baked chicken.
WOD: 95#
20 mins for rounds
2 cleans
2 Front squats
4 Back squats
(four rounds)
At the ten min mark I could no longer do the Front squats. Instead of dropping weight I took out the Front squats.
2 Cleans
4 Back Squats
(Four rounds)

Wall presses/ Barbell lunges/ beach rows/
10 deadlifts at 135#
200meter sprint
Three rounds 4 min's
lungs gone!

Monday: Backsquats 95#x10, 125#x10, 135#x20,Deadlifts 135#x10, 155#x10, 185#x10,Form control: had to use a ball for depth on backsquats sincei have issues with that. Deadlift, dead stop no touch and go.

Tuesday: Heavy TGU's 10 swings at the end of each set of TGU's: Movement day, meaning just move some weight but don't push limits.

Wends:
21-15-9 Cleans @ 100# / Paralet push ups with feet on a box.
Beat!

Crossfit Watertown/Lis Darsh

Grow or Die

Melissa drags one of our new toys around out back. (Thanks to Jen for the new tire sleds, sand bags, etc. to spice up our workouts!)

Grow or die. Adapt or wither. Those are really the only two choices that Mother Nature has afforded us since the beginning of time. We’ve seen evolution of plant, animal, and human life that follows this basic rule. Athletics are no different. Grow or die. Adapt or wither.

You can’t expect to sit on your little throne of performance or knowledge and never have to strive, stretch, or change in any way. Or, if you expect or want to, then you’re not our kind anyhow.

We’re interested in people who want to grow, adapt, stretch, and change. People who want to become more than what they already are. If that’s you, call us for your free first session. We can help. And if that’s not you, why are you wasting your time reading our blog?