151130 - CrossFit, SS | Goooooooooal(s)

How do you now how to gauge your weights for our strength training? 
How can you know that you're working to your highest intensity? 
How do you know whether or not the RX is an appropriate weight for you? 
How do you know what constitutes a caloric deficit when leaning out? 
The easy answer is: know your numbers. Performance, Sleep, Nutrition, Hydration, etc. 
Write them down in a notebook, get an app, print off our handy-dandy WOD tracker .pdf
located here on our Athlete Facebook page. 
Once you know these numbers, they make goal setting easier and more realistic. 
It's easy to link a pic or video of a ridiculous goal on Facebook, because whether it be aesthetic, social or performance, has a pretty impressive outcome associated with them. 
Who doesn't want ABZZZZ or a "squat booty", or a double bodyweight clean and jerk?

Drinking beers won't get you ABZZZZ no matter how hard you try because if it did, you'd already have them. Some people will never get a squat booty or humongous calves or a tiny waist because they're genetically predispositioned to not have those. We are not able to add weight to your clean and jerk if you a) don't actually know what it is, and b) don't dedicate your training time and your in between training time to that result. 
Know your numbers, set reasonable goals and once you achieve them, celebrate briefly and get onto new goals. 
You'll be the all the better for it!

WOD 1
5, 5, 5, 5, 5 1 1/4 front squats (front squat, bounce up a few inches, go back down and bounce back all the way up) 

WOD 2
AMRAP 7: 
5 handstand pushups
    B) elevated push-ups
    I) Kick to handstand or box HSPU
    A) HSPU onto AbMat
10 pull-ups
    B) ring rows
    I) jumping or banded
    A) chin over bar
15 med ball abmat sit-ups 10/14
rest 3: 
AMRAP 4: 
30 double-unders
20 squat jumps
10 hand-release push-ups

Back squat
10E, 5, 3, 3, 1
Press
10E, 5, 3, 3, 1
Deadlift
10E, 5, 3, 3, 1