11/24 WOD:

A1. bench press @ 50X1; 6-8 x 4; rest 90 sec
A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec
B1. dips @ 4010; 6-8 x 3; rest 75 sec
B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec
C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec
C2. toes to bar; 18 reps x 3; rest 60 sec

Loads/Notes:
A1. 185x8, 195x 8, 205 x 5, 205 x 5- very fatigued for last two sets, couldnt get 6 reps
A2. 245 x 7, 255 x 7, 265 x 7, 275 x 6- no straps yet they are on their way, had to readjust grip a few times - last 3 reps my back started to round

B1. 10lb x 8, 30lb x 8, 30lb x 6 - done on bars
B2. x15, x 12, x12- very difficult for me

C1. 20, 25 x 8, 25 x 8
C2. no kip x 18, kip x 18 (28sec), no kip x 18, kip x 18 - kipping are very easy, no kip is little tougher

Just completed another competition. Everytime I feel better and more prepared for any workout that comes my way. Here is the last workout in a 4 part event. The workout was:

50 walking lunges
20 clean & jerk 135lb
30 ring dips
25 ball wall toss
30 GHD situps
30 KB swing 53 lbs
75 double unders w jump rope

My time:8:40

OPT Championship series #2 WOD #4 from Joseph Warren on Vimeo.

How to become a genuis?

You must clarify your goals, gain knowledge through spaced repetition, preserve health, work steadily, minimize stress, refuse interruption, and never resist sleep when tired. This should lead to radically improved intelligence and creativity. The only cost: turning your back on every convention of social life.” - Wozniak 

Have you ever committed this much to something and seen what the outcome is?

Working hard!

Not much activity on here lately, been very busy getting our new Crossfit gym opened which will finally be happening tomorrow.  With that I have been writing most of my thoughts on our gym's main page website crossfitcadence.com, so check that out.  I have still been working our very hard, maybe too hard with how busy I am with everything else (may be taking a toll on my personal relationships, sorry Tay, you are very supportive of me and everything I do).  I am probably working the hardest I have ever worked in my life.  We will see how it pays off in my next competition on November 14 & 15.  Stay tuned and lets see where it goes.

Here is a clip of one of the greatest efforts I ever put forth during a workout.

Fight Gone Bad - 422 from Joseph Warren on Vimeo.