11.24.12 Strength

5 minute easy row
3×5 Wall Squats
15m Lunge + 10x Frog Hop
3 rounds (to warm-up)
5×10 KBS (40#, 50#, 60#, 70#, 80#)
Chase each set of KBS with 4x Ring Pull-up
Load a barbell with 225#
Perform 3 reps every minute on the minute for 12 minutes
Work up to 3RM Back Squat (90% 1RM)
Back Squat Drop Sets
Do 3x Back Squat @ 90%
Reduce load by 5%, immediately perform 1-2 difficult singles
Reduce load another 5%, immediately perform 1-2 more difficult single
This is one set
Rest 5 minutes, do 3 sets total
Primal “Sprint” Triathlon
500m Ski +
50 Calorie Airdyne +
500m Row
Cool Down
Coach’s Comments
I throttled my Sprint Tri time from yesterday. Going in I was determined to do a sub 6:00. All the endurance work prior to yesterday’s attempt proved too much. When I finally got to the Sprint Tri I had nothing left. Today it was a long warm-up, some Deadlifts and Back Squat Drop Sets. Nothing really metabolic. I felt much fresher going in and it proved the difference. 5:39. I’ll take it. It’s the fastest I’ve ever done it. 
On a separate note…
CrossFit Gainesville posted their Dec 1st competition workout on their Facebook page. This is NOT part of the series we are doing with them, but could make for something fun to do next weekend. You can review the workout here. If you’re interested click on the link below to register. 
Workouts for Kettle Bell Rock 

Event 1:
KB Swings
-5min rest-
KB Swings

Event 2:
3 consecutive Broad Jump MAX 

Med Ball Throw (push) for MAX distance

Event 3:
(8 minute clock)
1000 Meter Row

(with remaining time)
10 Goblet squats
10 Ground To Overhead

Register Here

Training is but one piece of the puzzle. What we eat and the attention we place on our lifestyle habits outside the gym are significantly more important than a few Back Squats or Kettlebell Swings. Training hard at the exclusion of healthy eating habits produces less-than-optimal results. Eating great and training like a pussy is no different. True results are born from a synergy of all of the aspects of your life coming together in perfect harmony. That is, eating well, sleeping soundly, training like a madman or madwoman, being passionate about live, minimizing and managing stress, and having strong, loving relationships. When all of these aspects come together there is literally no limit to the progress we can make. I often wish our leaders and government officials would live by the same creed. At least then they would have a foundation upon which to make better decisions regarding the direction of mankind and our relationship with the earth. Luckily we have the power to forge our own path.