DLs and Sprints

5RM Dead Lifts
135#,225,315,365(PR),375(fail 2 reps)

40 Yard Sprints
10x with 30 sec rest in between

Strentgh Focus WODs

Since I cut my thumb pretty bad recently and have stitches I am steering away from METCON type WODs that might rip them out. (Already ripped one out, IDK how) November is a bad month for me (http://nathanmagniez.blogspot.com/2008/11/broken-toe.html)

Incline Bench 3x5
95#,135,155,165

Push Jerk 3x5
95#, 135,145,155


2k Row
Time: 7:30

Press, Incline Bench and Kettlebell Swing Fran

3x5 Shoulder Press
65,95,115,135#(fail 3reps)
3x5 Incline Bench
135,155,165#

then...

Kettlebell Swing Fran
21,15,9 reps
2 Pood KB Swing
Pull ups

Time: 6:10

I just didn't have energy/strength in me today. I did pullups on the smith machine as well with the "bar" actually being a 1x3 beam.

Cash out:
25 Incline Situps
25 Back Extensions

CFFB WOD - 5RM Deadlift and MetCon

5RM Deadlift
135,225,315,365#(4 reps)

then....

The Ensign

Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs (scaled to 135#)
6 Push Ups
9 Air Squats

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

IDK total rounds b/c too hard to keep track. I averaged about 2.5 rounds per cycle.

Douche Bags in the GYM WOD

3x5 DB Press
50# (per arm), 60, 55

Then...get in an argument with an a$$hole gym employee about whether or not Vibram 5 fingers are shoes and whether or not I am allowed to continue my workout.

Then...decide that said a$$hole is obviously retarded and there are too many other douchebags in the gym to do my WOD anyways.

Then...

Row 1k

Then...

Run (IDK distance...around college loop)

CFFB WOD - Bench Press and AMRAP

Bench Press 3x5
135(10 reps),165,175,195#
OHS 3x5
45,95,95,95

then...

As many rounds as possible in 15 minutes:
3 Power Snatches @ 75% of 1 RM (I did 95#)
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20" box (did 24" box)

Rounds: 5 and 1 cycle of pull up, push up, and box jumps

This was a tough WOD. My hands are raw but no ripping so thats good.

CFFB WOD - 5RM Deadlift and Metcon

5RM Deadlift
135,225,315,375#(2 reps)

then...

Complete 10 rounds for time:

5 Power Cleans 135#
5 Handstand Push Ups (sub'd for Press @95#)
Sprint 50 meters (Sub'd for 10 Box Jumps 24")

Time: 20:05