Warm Up:
3x
10 Sotts Press
10 Overhead Squats
10 PVC Push Pass Through

Mobility:
Lay on floor, feet on wall, bent knees

WOD:
1-Rep Max Overhead Squat

Then (for time):
100 American Kettle Bell Swings 52 LBs
Rest 2 minutes
Max Reps Sit Ups in 2 minutes

Thought I'd add a photo of me and my friend Michelle, who crushed me on this workout ... she awarded me her pink camo shirt of awesomeness as a result ;).

For time (10 min cap)
27-21-15-9
Pull ups
Push ups

Thursday- 131024
Skill: 15 min skill practice, athlete choice

HSPU

Conditioning: 15 min AMRAP
Row 250m
15 T2B
15 HR Pushups

HLR instead of T2B

I'm a terrible crossfitter. I have a strict rule: I must complete my WOD by 10am, before I can move onto my daily regimen of job hunting and watching Psych on Netflix. I procrastinated until 9:45am because I indulged in my Achilles heel: I sat down on my sofa and opened my laptop and started surfing. Finally I summoned a thimblefull of willpower, closed the laptop and went to my garage (my box). And because I was lazy, I didn't stretch or warmup AT ALL. And I ate a fig newton "for energy". I will pay for this tomorrow no doubt. I also spent a fair amount of time thinking about how cool my henna tattoos on my feet looked in my Vibrams. And because I thought everyone should admire them, I tweeted a pic because I am vain AND because I was hoping to get a retweet from @vibram5fingers. No such luck.

TL,DR: Procrastinated. Didn't stretch. Admired my henna tats (see PIC). Did the WOD.

3 rounds of 15 hang cleans (67 lbs) and 15 burpees, for time.

Time: 12:01.

Link of the Day:
Here's a good beginner's guide to understanding beef cuts: http://beefitswhatsfordinner.com

As a Hindu, I didn't grow up with pot roast or skirt steak, so I didn't learn about this stuff til several years ago.

odd: 5 tng power clean
even: 10 front rack lunges

6x5 tng Power snatch

One set of heavy 5reps after paused back squat.

400m run
20 benchpress
30 crunch
10 mave heavy
20 benchpress
4 rounds

5 rounds for time:

10 STOH
20GHD