Unit Selection

Thursday, 8.19.10

Warm-Up:
-Foam Roll, PVC Work, Stretch

Strength:
-Deadlift- 5x135, 5x205, 3x255, 3x305
1, 2, 3 @365
1, 2, 3 @365
1, 2, 3 @365
-Good Mornings- 3x8 @185

Conditioning:
WOD1
1, 2, 3, 4, 5 reps of-
Thruster @165#
Muscle'Ups

Time - 10:49

WOD2
(3 Rounds, each round is 3:00 long, rest 3:00 between rounds)
(Score is total time from WOD1 (in seconds) minus the total reps of WOD2. Lowest score makes Selection)

Prowler Push 30m + Prowler Drag 30m @160#
Use the remaining time to complete max reps of 53# American Kettlebell Swings - 40
Rest 3:00
Prowler Push 30m + Prowler Drag 30m @160#
Use the remaining time to complete max reps of Big Tire Flips - 18
Rest 3:00
Prowler Push 30m + Prowler Drag 30m @160#
Use the remaining time to complete max reps of Deadlifts @185 - 22

Total time (in seconds) of WOD1 - 649
Total reps of WOD2 - 80
WOD1 - WOD2 = 569

Unit Selection Grade - 569

Deadlift rehab is coming along quite nicely. Pulled 18reps @365# with no pain what-so-ever. The Thruster/MU was a whorish combo. I had much higher expectations for this one, but my MU's were not cooperating. Thrusters were heavy, too. I would like to do this again and get closer to the 7-8min. mark. The 2nd workout was really a testament to how your back holds up under pressure. I kept my pushes & drags pretty smooth, all out efforts, hence the rest periods. Good day all around with some pretty nasty work output.

Unit Selection. Anything in this Life worth being a part of takes sacrifice. Being a part of something greater than yourself takes dedication. To be fully accepted into something out of the ordinary, something that crushes mediocrity, you must endure a selection phase, to weed out the weak. There is an alarmingly small percentage of people who are willing to do anything outside of their comfort zone, which makes what we do so much more interesting. Being at the top is of no consequence, it's getting there that takes an indomitable will & a relentless determination, both of which you must possess to join our ranks.

Train Harder. Destroy Something...