Tues, Nov 16

Back feels a little better today. Yesterday was a rough WOD:  Fran. I was already tired from the Team WOD on Sunday, so this one did nothing to help that recovery. Oh well, guess I'll go with the "what doesn't kill you makes you stronger" motto.
FOOD

BF = fruit/spinach smoothie

Snack = banana

Lunch = filet mignon, spinach/avocado salad, pumpkin pudding + 1 square 86% cacao

Snack = almonds

Dinner =  fruit/spinach smoothie, broccoli, a little bit of turkey breast (it was spicy & I didn't care for it)


WOD

Warm up

CFWU 2x
Burgener warm up

After 3 short months, its already time to reassess the 5/3/1 Strength Program we have been doing!

WOD
CrossFit total
1RM of:
Squat
Press
Dead
Clean

RESULT =

	AUG	NOV
Back Squat	135	140
Strict Press	70	75
Deadlift	197	205
Pwr Clean	105	115

Very pleased with the results! No doubt the 5-3-1 program we've been working is producing successful results.

DL, not sure of weight (probably around 185 or so)

85lb snatch -- starting to get the stomp going on!!