Hey all, wanted to extend the invite to everyone for BBQ and live band KARAOKE Tuesday night at Hill Country across from the box. It also happens to be the night they roast a whole pig in addition to all their other awesomeness. Time is TBD, but will probably be after the 7pm WOD. Last time I went to this, there were three different renditions of Don't Stop Believin', each more awesome than the previous. If all that isn't enough, the live band (The Wicked Messengers) gives you a shot of pretty decent bourbon when you get up to sing.

Lt. Gabe, I'm definitely in for live-band karaoke & BBQ. You had me at "whole pig."

I want something's flesh!

Iam in but not for the pig
if there is a song I like I'll get up and sing.

Did baby jesus this morning

8 Rounds
8x 115# hang squat clean
10m backward sled drag
3x skotty bob
17:53

6 rounds
5x bulgarian squats (10 total)
5x lateral hop + stabalize (10 total)
8x horizontal pullup
6:43

6 Rounds
10x seated Russian twist 20# (20x total)
10 m KB waiter walk 20 kilo
15x KB swing 24 kilo
8x Poor mans leg curl (16x total)
10:24

46:13 total w/rest in between rounds

Got pwned by the rowing machine this morning for 20 min.
4300 m
2:15/500m
that thing really sucks for 20 min. 2000m will seem short and sweet by comparison.

Completed Baby Jesus with Jacinto, not timed but completed it all within an hour. Baby Jesus ain't got nothing on Jacinto!

Did we ever settle on some new t-shirt designs? I can't help with the design since I lack creativity but I'd be happy to help in other ways.

Happy B-day, Dan!

A new facebook status from the icelandic crossfitter Annie Thorisdottir :::
Anníe Mist Þórisdóttir Náði Angie RX á 10:57!! :D Þ.e. 100 upphýfingar + 100 armbeygjur + 100 situps + 100 hnébeygjur... =)

Means.... yes..... Angie, 10:57

made up backsquats/burpees

scaled to 135 (bodyweight 170)

4 rounds + 25 burpees

really wanted to get 5 rounds

Ari, looks like you have some catching up to do there.

Did 30 back squats at 225 & 1000m row for time in 7:04. Rough combo.

Cash out with 3x3 weighted pullups with 55lbs and 3x3 weighted ring dips with 35 lbs.

Black Box wod...7 rds + 13 wall balls

10 min Angie is just dirty

Do you guys just do the WOD at the gym or what?

Deadlifts: 115, 115f, 100, 105, 105f, 105, 105

Was working on form because while I can lift higher, I can only do so by rounding my back. So, trying not to round.

Jai -

It's not the form. When the weights heavy you start to round. As long as it's not dangerous, lift heavier.

You don't get stronger with perfect form. I would challenge anyone to do a perfect deadlift at their max weight.

I have been working out.

9 min time trial yesterday: 1.18 mi. Not very fast I know, but I can lift a lot of weight.

2 min SU/2 min rest - 67
1.5 min SU/1.5 min rest - 43
1 min SU/1 min rest - 32
30 sec SU - 19

Day before: 20 min AMRAP
20 DUs
10 Pistols
5 HSPU

7 rds + 11 DU

DUs are even harder on carpet.

Made up burpees/back squats

also scaled to 135 vs. 170 BW

5 rounds + 10 burpees

Jai,

To take Craig's comment one step further - if you're deadlifting with perfect form, you are NOT at your max weight. Plain and simple. The same applies to all lifts. We want to have proper form during metcons (when the weight is arguably far less than maximal) at about the 80/20 ratio to balance form/intensity, but with max weights, it should get a bit ugly. And as Craig mentioned, ugly doesn't always imply danger.

Made up the burpees and backsquats. Followed Brett's dumb lead of 225# back squats. (BW 192.5)

5 Rounds + 2 burpees.

That's good to know. I think I'll try practicing deadlifts more on the side anyway. Seems like my hamstring strength may be a limiting factor in a number of exercises? For yesterday's deadlifts, Court recommended that I stay at 105. I don't mind erring on the cautious side (my sister and I both have herniations in the same spot; she just finished her second back surgery due to poor lifting habits when she was younger). Weight lifting pretty much fixed my long term back pain, so there's no doubt about sticking with it and going higher. But form concerns tend to resonate with me. So, as I said, will practice more at about 80% so I can not worry about doing whatever it takes on the maximum lift days.

Thanks, guys.

Please, can you PM me and tell me few more things about this, I am really fan of your blog! I just subscribed to your feed.

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