"It is not the critic who counts. Not the man who points out how the strong
man stumbled or where the doer of deeds could have done better. The credit
belongs to the man who is actually in the arena, whose face is marred by
dust and sweat and blood; who strives valiantly; who errs and comes short
again and again; who knows the great enthusiasms, the great devotions;
who spends himself in a worthy cause. Who, at the best, knows in the end
the triumph of high achievement, and who at the worst, at least fails while
daring greatly, so that his place shall never be with those timid souls who
know neither victory nor defeat."

- Theodore Roosevelt

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Monday 101129

BIG REST DAY!

Testing week-end wods:

Saturday:

(1) CrossFit Total:

1RM backsquat
1RM Strict Press
1RM Deadlift

(2) AMRAP 10mins:

10 toes to bar
10 shoulder to overhead 95#/65#
10 double unders

(3) Gymnastics Total:

Max rep muscle ups
Max rep hspu's
Max rep pull-ups
Max seconds in an L-sit hold (rings)

(4) 5 rounds for time of:
4 cleans (anyway) 205#/120#
8 burpee-pull-ups

Sunday

(1) 7Km Run for time

(2) Northwest Regional- Final Wod

for time:
30 cals on the rower
30 thrusters 95#/65#
3 ropeclimbs
30 Kettlebell swings 1.5/1 pood
20 cals on the rower
20 thrusters 115#/80#
2 ropeclimbs
20 Kettlebell swings
10 cals on the rower
10 Thrusters 135#/95#
1 ropeclimb
10 Kettlebell swings
*rope climbs were supposed to be 20' but we only had 18' until the ceiling; so that had to do.

Big thanks to Mitch for all your help this week-end.

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