Wod: Wednesday August 24 2011

(5 rounds) Deadlift x 5 + Landmine Twist x 6 explosive reps

Met-Con= 5 Leg Raises + 10 Burpees on the minute for 10 min

A road less traveled audio book

What should I be eating?

12 Commandments of JiuJitsu by Carlos Gracie Sr

1. Be so strong that nothing can disturb the peace of your mind.

2. Talk to all people about happiness, health, and prosperity.

3. Give to all your friends the feeling of being valued.

4. Look at things by the enlightened point of view and update your optimism on reality.

5. Think only about the best, work only for the best, and always expect the best.

6. Be as just and enthusiastic about others victories as you are with yours.

7. Forget about past mistakes and focus your energy on the victories of tomorrow.

8. Always make those around you happy and keep a smile to all people who talk to you.

9. Apply the largest amount of your time on self-improvement and no time in criticizing others.

10. Be big enough so you can feel unsatisfied, be noble enough so you can feel anger, be strong enough so you can feel fear, and be happy enough so you can feel frustrations.

11. Hold a good opinion about your self and communicate that to the world, but not through dissonant words but through good works.

12. Believe strongly that the world is in your side, as long as you stay loyal to the best of yourself.

WOD: Tuesday August 23 2011

(5 rounds) Back Squat x 5 + high box jumps x 5
(3 rounds) Pull Up 10,5,5 + Lateral Hops x 30

Met-Con= (5 reps) power-clean + (10 rep) push up

*AMRAP every min on the min for 10 min