Perfect DL Sox

Simply put, joint mobility is the active pursuit of joint health through movement.

Darn! I cannot remember where I saw this. So true, so true ;).

CFRV

Strength
Resting 60 seconds between sets
Deadlift 2-2-2-2-2-2-2-2-2-2 @155# After watching demo, WAY too light ;)

WOD Demo with Patriot CrossFit - video [wmv] [mov]

WOD
21 Deadlift 135#
21 Pull-ups
Row 21 Calories
15 Deadlift
15 Pull-ups
Row 15 calories
9 Deadlift
9 Pull-ups
Row 9 calories

Team work! All members must complete a set before moving on together.
11:51

PM
CFE Row (raining too hard to run effectively today!)
Row 4x2:00 R4:00
Wow! That was good. 

MMM - Wkt #1

A: Pull ups 3sets, x10 reps
R90
2 RNDS
B1: Front Squat 8 @12kg
B2: Clean & Press 8@12kg
R90
6 RNDS Circuit style@12kg, 20 seconds on, 10 off, R15 seconds between rounds, repeat
C1: Snatch R (15 reps/15/14/14/14/13)
C2: Jump rope
C3: Snatch L (15 reps/15/14/14/13/13)



Nutrition:
1 less cup coffee today, don't miss it even a little :) more energy!
IF this morning
Additional water - feeling dehydrated