Sunday, March 30, 2014

Donut Friend - Highland Park CA

After dropping off and switching my RX7 back into my daily...I thought I would stop over and try to new-ish Fancy Hipster Donut spot in my hood.  I have mixed feelings about the RAPID gentrification happening in my neighborhood.

On one hand, I want my mom's home (my home) to continue to rise in value. I want the neighborhood to be safer and have more business and commerce come in.

On the second, I dont want MY BLOCK...the block I grew up on, York between Ave 51-52 to become so "white" and so "hipster" that all the charm and locals cannot be here anymore.  Anyone studying sociology or public policy or wants to know what GENTRIFICATION is...needs to spend a weekend on that very block.  Actually...York blvd from Ave 50 to about Ave 52.  Just go down that street and see what is happening.  Good and bad.

Anyways..ok OFF my soapbox.  Check it out...

Donut Friend - 90042

Donut Friend on York...I got 3 kinds, because I am a responsible fatty. $12 for 3 Donuts.

Donut Friend - 90042

Donut Friend  - 90042

Here is what I got...

Apple Pie
A traditional donut stuffed with caramelized apples and cheddar cheese, topped with a caramel glaze and toasted peanuts.

Apple Pie

Apple Pie

Apple Pie

Oh let me state too..that I dont share much with 3x Crossfit games champion, "The fittest man alive" Rich Froning...but we do BOTH LOVE DONUTS...just saying.

Here is the Coconut of Conformity
Coconut cream inside our traditional donut, topped with a vanilla bean glaze, toasted coconut, and a pinch of lime zest.

Coconut Conformity

Coconut Conformity



lastly...the Bacon 182
Maple glaze and regular or vegan bacon on top of our traditional donut.

Bacon 182

Bacon 182

Bacon 182


The plan is simple...I ate the Apple Pie first...save the Coconut for dessert tonight...and bring the Bacon one to work tomorrow for breakfast.

See how smart I am?

OK..so I hate hipsters...but I wont be unfair and hate on Donut Friend. The Apple Pie donut I had was pretty good.  The donut itself was very similar to a Krispy Kreme and the apples and nuts and caramel sauce was on point.  When I saw the cheese I was nervous as to if it would taste good, and it did.  So a $4 donut...was it worth it?  Probably not...would I come back and try something else...sure.

But seriously..the people in that store, the customers, all look like they came out of a bad hipster movie. I promise a top casting agent couldnt of cast more "stereotypical" people to be in there....oh yeah..one more thing.  As I was washing and prepping my car for last night...right across the street apparently COLLEGE HUMOR was there filming a skit.  Across the street from my mom's house...ugh...it will never end.  Fancy donuts, coffee shops and now College Humor is shooting in the neighborhood.
OMG...where are my cholos?  I am really missing cholos on my block....again, I can save that rant for another time.  

***UPDATE***
It is 10PM...I just ate the Coconut of Conformity.  DAMN SON...it was great.  After even being in the fridge since this afternoon that was a damn good donut.  A tad sweet because the cream and the vanilla icing was maybe a tad too sweet..but damn.  The candied lime skins and coconut shreds and man...that was delicious.  I am looking forward to the Bacon one tomorrow at work.



I recco the Coconut of Conformity...if you dont mind a little over sweetness.  It was GOOD!

Brap Brap Brap - Rotary Meet

03292014 - Saturday night, West Covina, CA

In a Parking Lot next to a Jamba Juice and in front of a Home Depot...Rotaries from all over came to park, look at each others cars, take pics and hang out.

I had to drag my baby out of the driveaway and wash her...after probably 2 years of sitting.  I drove her around a few times but never washed her until yesterday.  I think she came out OK.

IMG_5258

IMG_5256

I met up with my friend Royce, who happens to also own a White GSLSE....who happens to have a GF that drives a White FB with SE suspension all stock...so in essence we had 3 triple white FBs together at one sitting.  It was great...

IMG_5198

IMG_5199

Couple standouts of course...R Power came out with a couple of their cars...awesome as always.
IMG_5206

Super clean RX2
IMG_5207

Bad ass R100....
IMG_5230

This here is Frank's FB...talk about a monster...
IMG_5216

yeah he has a hood scoop...it was from a previous engine swap.  He had a T2 set up with the top mount intercooler.  The scoop was definitely functional.  He then switched to his current set up...the need for the scoop is no longer...

IMG_5204

drool....so sexy.

IMG_5197


Sleeper of the night goes to this 1964? Mercedes?  I am not sure what year, the owner said it was literally his first car...so when the factory MBZ motor finally died, he decided.."hmm..why not go big block?"  Be honest..if you saw this pale faded blue MBZ couple roll up next you at a red light...you laugh, snicker and turn your nose...until it smoked your doors off and left you like you were sleeping.

IMG_5200

in a straight line this old thing will make you cry....

now for some "glamour shots"

Line1

me and Royce flossing..
Kiss7

Saturday, March 29, 2014

03292014 What a way to end the month!

Man oh man...

What a day...let's recap...

8AM Indo Row class - 45 minutes

head to HP Crossfit

10AM WOD
400m partner run w 10# med ball
stretch

Skill = 70 Snatches w a partner
I was solo since it was uneven people so I only did 35 @65#
2:23 to complete 35 Power Snatches

Cash in - 400m run
4 RFT
40 x air squats
30 x sit ups
20 x push ups
10 x pull ups
Cash out - 400m run

*I only did 2 rounds as I just wanted to warm up for 14.5 attempt.  I did my squats slowly and deliberately and even used a PVC in the front rack position.  I also use the box for my pull ups to just warm up the shoulders, did not want to tax my overhead since I would need it for the workout after.
Did above in 18 min...again slow and taking my time.

Then...

@ 11:30am

14,5!!!!!

I knew I was going to scale it to women's weight which was 65#. I also knew the bar facing burpees would kill me.  Now the official workout is for time.  Meaning the clock cannot save you.  You just keep going until you are done.

I only got to 22 min and had to tap out.  I got to my 15s and had to stop.

I know it is a mental block and maybe I lack "the heart" of an athlete.  Well, not maybe I know I am no athlete. I just know that about myself and I am simply not wired like that. Some people have that never quit spirit and just go at it 100%. I envy them...I dont have that piece in my brain. I do the best I can...then push myself a little past and then I am done.

Even Coach Jason who judged me was pushing pushing telling me I was doing so well that I will surprise myself. Keep going keep going. Like other workouts, I just run out of gas at a certain point and can no longer go on. I have gotten a little better...I almost quit a lot sooner but I kept pushing and pushing until I at least finished my set of 18s.

That is all I had.

I am not sad...I am maybe a little disappointed...could I of finished in 45m?  1 hour? I am thinking at the rate I was going, I may need an hour to finish that workout.  It was brutal...and I am going to be so sore...

Funny thing is I am still happy and positive. I still feel accomplished...even though I DNF (did not finish)  I am happy I TRIED it...I may not have done well...but I tried. I am happy with that...



Wednesday, March 26, 2014

The Pain of Getting Old

man I am tired...I am old...I am old and tired.




this past weekend really wiped me out...I have never felt so tired and "out of it" than these past couple of days.  Let's recap...

Thursday - went in for a regular WOD.
Friday - went in for Friday Night Lights and did 14.4 Open WOD
Saturday - Oly seminar
Sunday  - Oly seminar

Now Sat and Sun were not "full workouts" at all.  But..it was alot of technique work as well as mental exercise.  For others maybe not so much but for me...I really had to concentrate on what I was doing, along with the physical part of it.

By the end of it all on Sunday I was sore and pooped, I went for a Thai massage thinking I would rest Monday and be able to train again on Tuesday.

I was wrong.  Monday was a blur..I was wiped out all day at work..got home and slept as early as I could.  Yesterday, Tuesday I was thinking I was going to workout...but NOPE. I was again still achy and tired. ZERO ENERGY.

As I roll into my later years....I would hope to be this into my 50s and beyond...


maybe this more accurate...lol




my point being is...as we age, our bodies definitely need more rest. So listening to your body is key.  Back in the days I should be able to crush the week...but I am simply pooped.

I am going in tonight to do a LIGHT workout...I just need to get moving.  I may row and practice some pull ups or something like that.  I am not sure...

see the funny thing is the opposite is true.  If I DONT exercise or move...I am uncomfortable too.  It is a balance of moving and getting exercise and resting..but not resting too much.  I have taken these 2 days and I am definitely feeling like I need to move.  I need exercise.  Weird right?

It is 100% true about forming habits and sticking to it.  You dont need to be an elite athlete or even a "gym rat" you just need to move around a bit and stretch those muscles.  At least for me.  I am not training for anything, I am not trying to change my life in anyway...I just like working out and its a social activity for me.  That is my main motivation...and as long as I keep it fun, I will keep it going.

Now time...to mentally prep for an easy workout tonight!

Sunday, March 23, 2014

Catalyst Athletics Olympic Lifting Seminar - March 22-23, 2014 Monrovia CA

What a weekend. I don't even know where to begin this blog post.

If you read my previous posts, I attended the Catalyst Athletics Olympic Lifting Seminar this weekend, led by none other than Greg Everett himself.  Greg is a published author and independent filmmaker.  He is one the top Olympic Weightlifting coaches, period.  He also hates to travel...which made this seminar in So Cal that much more special.

I have always believed that you get what you put into something...so a seminar like this, I KNEW EXACTLY what I wanted and where I stood in the universe of athletes in the seminar.  As expected 95% of everyone there was a coach or learning to be a coach already.  Some were very new, but most there were pretty much crossfitters or recreational lifters ALREADY. I think there was me and one other guy that were there PURELY FOR EDUCATIONAL FUN.  I had no delusions or ego. I was not going to break any PRs that day.  I wanted to learn to LIFT CORRECTLY and the weight will come later.

I basically lifted the empty bar all weekend and on every couple of sets I would lift probably the equivalent of 95#.

The seminar was held at Team Crossfit Academy in Monrovia CA.  It is a very nice gym...big with lots of equipment.








Greg and the coaches broke down the day like this.

Saturday Day 1 - SNATCH
all day...we learned everything...progressions, how what where when and then learned it again.

Sunday Day 2 - CLEAN AND JERK + Programming
We started the day with a lecture and slides to go over programming.

Now this seminar is a combo for coaches looking to get certified Catalyst lifting coaches. Or you could just attend to attend..like I did.  So this morning session had zero for me...BUT, I thoroughly enjoyed learning about how to program for a weight lifter. It really helps me make sense of what the WOD is and why and rep ranges and volume and intensity etc. For something that I really did not NEED to listen to at all, I got A LOT out of it.  I really enjoyed the lecture.  Here are a couple slides Greg went over...







Greg running the lecture..



Greg brought along his assistant coaches Kara and Mike.


Here is a shot of Mike...
Here is Kara...
Couple candids from the seminar...







Kara going over the progressions for the day....





Greg takes over and goes over what we are to do...




Gotta love those PVC pipes...



Greg going over the clean...




Everyone does a few sets in the progression...




Greg and Mike hanging out...



Angel over here beasting!  Angel is the owner and head coach over at Telegraph Crossfit up in the Bay!



Thank you for everything Greg...I truly learned so much and I would do it again.



FINAL THOUGHTS
I went in at negative zero.   I came out a 1 or 2. I now KNOW what I am doing wrong and can work on it.  Even my non existent FRONT RACK sort of happened today. I keep wrenching and wrenching it in power cleans. I was doing doubles @ 95# over and over and Mike and even Greg saw me and said I was getting better. I even received a "best jerk I have seen from you all day" from Greg. That to me is a win.  I did not totally embarrass myself and I have 10 pages of notes that I need to transcribe so I can really learn it.

I swear if I literally just concentrate on the progressions alone, it would constitute a good 2 week workout.  It is hard to put down everything that happened and all the A-HA moments. I had about 3-4 big light bulb moments that I will carry with me for all my training moving forward.

It was the best experience  I have had in a long time. So happy I had the privilege and honor to get coached by Greg, Kara and Mike.

Quote of the weekend...

"Fuck them for being weak" - Greg Everett

That may be my next T shirt....  =)

Saturday, March 22, 2014

03212014 14.4 Open WOD

Happy Friday!

Tonight at the box we had FRIDAY NIGHT LIGHTS...workout for 14.4 of the Crossfit Open Workouts.

14.4 was as some expected and predicted would be a hard one.  This was a "chipper" workout, meaning you are supposed to CHIP AWAY at the reps and keep going.  For you lazy folk that dont want to click through here is the workout:

14.4 - AMRAP = 14 minutes
As Many Reps As Possible

60 Calorie Row
50 x Toes to Bar
40 x Wall Balls @ 20#
30 x Cleans @ 135#
20 x Ring Muscle Ups

I know I cannot get T2B, so I scaled down to Knees to Elbows/Knees to Chest.

My goal for this workout was to get to the wall balls.  I wanted to finish the knees to chest and at least get one wall ball in.  Tonight I reached my goal and did get to the wall balls.  My total score was:

144

I was able to get 34 Wall Balls.  Super happy!

No one will know what the last WOD will be...14.5 should be a doozy to really separate the leader boards.

It is late and I need to get to bed, I have a pretty busy weekend ahead...I have my Catalyst Athletics Olympic Weight Lifting Seminar tomorrow!  Cannot wait for that!

Good night all!

Thursday, March 20, 2014

Weekend FUN and ROMALEOS 2

Yes...I bit the bullet and INVESTED in some proper weightlifting shoes.

They literally just came in 10 min ago....SO EXCITED.

Huge thanks to ROGUE FITNESS for the quick delivery.  I ordered on Monday, had the 3 Day and I got them today.



 I ordered these because this weekend I am going to attend an Olympic Weightlifting Seminar hosted by Catalyst Athletics/Greg Everett.  The event is part of their coaching seminars and they allow just regular peeps that want to go to go.  This will be my first seminar on this and very excited to see how it goes.  All my training prior to this has been with one coach, so I am very interested in seeing how someone else would train/teach me and all my issues.  I know I have lots..mobility and awkward form etc etc.  My problems are long...so it will be fun to see how someone else will approach it.

In of the day, I am never going to compete or do any "serious" lifting. It is merely for fun and an interest of mine.  I will definitely check my ego at the door and willing to lift a PVC pipe all weekend if that is what I need to do.

But back to the shoes...the best detail...and one of the things NIKE does well...check out this little inspirational message right on the shoes!!!!




GO FORTH AND DOMINATE.....yes indeed. I intend to do just that.

Tuesday, March 18, 2014

Tuesday 03182014 WOD

Great workout tonight...

WARM UP
20# med ball
10 x Russian Twists
10 x wall squats
100m run med ball carry
2 Rounds

SKILL
Bear Complex
5 x 3
Bar/65#/75#/95#/95#/95#

WOD
EMOM = 16 Minutes
5 x power clean @ 85#
5 x squat jumps
7 x wall balls @ 20#
penalty for missed minute - 7 burpees
miss 4 x 7 = 28 burpees cash out
completed 12 rounds

28 x burpees

DONE!!!

Monday, March 17, 2014

Business Rules - REMINDER

I got this at work this morning...I am blogging this more for my own reference.  I just want to remember it...and for any of those that read my blog...now you can have it too!

BUSINESS RULES


1. You've got to get along. If you don't have good people skills, you'll never succeed, even if you run your own business.

2. Money talks. He who has cash has leverage, and someone always has more than you do. There's rarely a deal between equals.

3. Leverage is not always about money. I.e. if you're an unsigned band that can sell out arenas, you'll get an incredible deal from the label.

4. If a deal is too good, it probably is. In other words, if the other person can't make any money, there's going to be a problem.

5. The best deals are win-wins.

6. If you're not willing to risk, if you're not willing to give something up, you're going to sit on the sidelines. Sure, the label might not offer you your dream deal, but the alternative is to go it alone, which is an option, but probably not the one you want since you entered negotiations in the first place.

7. You don't know everything, you just think you do. If you're not learning every day, you're hanging with the wrong people and not applying yourself.

8. The more powerful the person, the less the chance you'll see them at the conference. The conference is for never have and wannabes and for the purveyor to make coin. In other words, have a good time at SXSW, but the real winners are the people who put on the conference.

9. A contract does not guarantee behavior. At most it's a guideline. If you think suing to get what you want is a solution, that the contract entitles you to win, you're naive.

10. Some people use litigation as both a business strategy and a profit center. If someone has deeper pockets than you, you're not on an equal footing.

11. The real world is very different from books. In other words, there are very few professors who can succeed in the real world. Theory is one thing, practice is another.

12. Lawyers are worth every dollar you pay them. So choose wisely and don't expect a deal. You need an outside voice. Someone who knows the pitfalls.

13. News often isn't. It may be on the Business page, but frequently the corporation has a relationship with the journalist and wants a certain story told.

14. If you haven't been screwed, you haven't been in business. There's more than one way to fail, you learn lessons from your defeats, which is why so many want to hire those who've failed, because they've gained so much experience!

15. Nitpicking is for losers. If you can't let something go by, if you want the other party to live up to every letter of a contract, you're going to find yourself an outcast by the sidelines.

16. Winners see tomorrow as well as today. If you don't have the exit strategy in place when you're negotiating a deal, you're going to find yourself in an uncomfortable position down the line.

17. Those who give the best advice are the hardest to get to know, and the hardest to get to speak at length. The powerful don't want to know the powerless, there has to be an advantage in it for them, or else the response will be very brief.

18. Time is irreplaceable. Never waste someone else's. Make your pitch short and to the point and thank the other person for listening. You think you're explaining your point, ensuring success by going on at length, but the truth is the other person is rolling their eyes and looking at their watch, wondering how they can get out of this meeting and never ever speak with you again.

19. Most conference calls are a waste of time. Do your best to avoid them. If you're on one, talk only business and make it brief.

20. Respect your adversary/opponent. Treat people with dignity, dividends will follow.

21. Don't take you or your business too seriously. Make jokes.

22. Have fun. Work takes up too much of your time not to.

23. Break the rules. All the winners do. School is all about rules, which is why those who've done well in school rarely do well in business.


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Sunday, March 16, 2014

14.3 - Sunday 03162014

Did 14.3 today....

The workout consisted of, I will dumb this down...to make it easier.

MALE ax RX

AMRAP - 8 Minutes
10 x 135# Deadlifts
15 x boxjumps @ 24"
15 x 185# Deadlifts
15 x boxjumps
20 x 225# Deadlifts
15 x boxjumps
25 x 275# deadlift
15 boxjumps

and on...

your score is the cumulative reps..I got a 79!

Which is what my goal was. I just wanted to finish my set of 20 reps at 225# and I did.  I finished my deadlifts and got off 4 box jumps/step ups.

Very happy!!!

Friday, March 14, 2014

03132014 WOD

Got in late from work...so took the 8PM class.

Warm up
Med ball throws @ 16# w partner
Med ball throws + burpees

Skill
Squat Press 5 x 5
so bad....I only did the bar @ 45#
My mobility is so bad, I can barely press the bar from behind the neck in a full squat.  It sucked. I want to try it again when I get a chance and practice it.  Super hard for me.

WOD
21-15-9
Double Unders
Wall Balls @ 20#
Burpees
Box Jumps/Step Ups @ 24"

L3 - x3 singles on jump ropes. I did the rest as RX
63 - 45-18 singles

I completed the above in 15:20

ugh...it sucked.

then...as we were cleaning up...people were amped about 14.3 so we started to practice it.

we did a deadlift conga line...just 1 rep all the way to max weight.  We started at 135# to 355#.
1 rep.

Then went home to sleep!

Tuesday, March 11, 2014

03112014 WOD

Took a couple days off and needed to get a sweat.

Warm up
400m Run

Partner Work
14# med ball squat hold
while partner completes:
10 x squats
10 x jumping jacks
10 x lunges
10 x push ups
Each partner completes 2 rounds

Skill Work
Ring Dips/Bench Dips
Tabata total
75 total bench dips.

WOD
25 min AMRAP w/ partner

10 x HSPU  - scaled to bench
20 x KBS @ 44#
100m run together

Partner and I completed 8 total.

Saturday, March 8, 2014

14.2 Open Workout and the rest.

What a morning...tired but pushed through a workout. Body is sore...but let's recap first.

Friday 03072014 14.2 Open Workout
2nd week of the Crossfit Open Workouts.

14.2
0 - 3:00
complete 2 rounds
10 OHS @ 95#/65#
10 C2B
once done rest until 3 mins is up

3:00 - 6:00
complete 2 rounds
12 OHS
12 C2B

6:00 - 9:00
complete 2 rounds
14 OHS
14 C2B

continue until failure

Warm Up
400m Run
Stretching
OHS practice. bar, 65#, 75# and practice sets of 5 @ 95# for 4
Stretching

So I did a "modified scaled" version.

used 75# for my OHS
and 0 C2B....for 3 min

3-6 min
75# for my OHS
4 Pull ups

I barely got the pull ups..it was not great.  But I did complete the OHS per the wod.

It was a fast 6 minutes...man.

Saturday 03082014
8:00am Indorow class (45 minutes)

Then I went Crossfit class that starts at 10AM.

Warm Up
2 rounds
10 x push ups
10 x jumping jacks
10 x lunges
10 x scorpions

Skills

Jumprope - 15 min worktime
5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 - 50
Rx - Double unders
L3 -  x 3
L2 -  x 2
L1 -  x 1

You are to complete the numbers in its entirety.  So you jump for 5. Stop...then jump for 10 then stop...then jump for 15 etc.

I did L2 so I had to jump 10 singles for my first round (5 x 2  =10). I got all the way to 35 which means I did 70 unbroken singles.  I started feeling fatigue in my calves and could not complete the 40 which would of been 80 unbroken singles.  I am happy I was able to 70.

WOD
5 RFT (Rounds For Time)

50 x air squats

400m run

my time..27:12.  The running sucked...like my slow slow slow run really affected my time.  But I am happy I finished.

So tired...I plan on resting..and maybe do some lifting tomorrow...who knows.

Tuesday, March 4, 2014

Tonight's Beat Down - 03042014 WOD

Had a long day at work...definitely sluggish.  I was running around but not literally and just was not active enough.  I knew I was coming into class so I hoped to really get it tonight.

Fought traffic and just made it to the 7PM class.  Good thing is #HPCF has an 8PM class so worst case I can go into that one.

Here is what we did...

400M run (basically run around the block)

Warm Up
2 rounds of:
10 x air squats
10 x jumping jacks
10 x push ups
10 x scorpions

Skills work

Thruster Practice @ 5 x 5
Warm up with bar and then 65#
Moved up to 75# and tried a 95# but failed.
*mobility is still an issue.  Need to practice form etc...I can handle the weight I just cant front rack it well enough to squat all the way down. Its bad...I need to work on it.

WOD
17 minute AMRAP

10 x Shoulders to Overhead
Any way (Strict press, push press, push jerk)

15 x squat jumps over bar

20 x V sit ups

I completed 5 rounds exactly....I have to admit the jump over bar, I cheated. I did not squat...I just jump over it side x side jumps. I maybe squat jumped maybe 10 or 20 total.  Rest were just normal side jumps over bar.

BEAT DOWN!  So tired..and will be sore tomorrow.

good night.. ZZZZZZZZZZ




Saturday, March 1, 2014

A bunch of workouts....sorry!

I missed a bunch...I find it hard to blog my workouts during the week. Way too hard..I am tired and need to sleep.  So here goes...

02232014
Backsquat Warm up
empty bar  - 2 x 10
95# - 2 x 10

Work to a heavy 2
135#
185#
205#
225#
245#
Back down...225#

Dumbbell Snatch/G2O
10 each hand x @ 40# / 50# / 60#
and...70# for only 5


02272014
400m run

Skills
1 RM

Bench Press - 275#

WOD
1RM
Deadlift - 325+ maxed out the bar, could not fit anymore on. The box had the large bumpers so we could only fit 2 x 45# and 2 x 25# on each side.

Back Squat - 245#

Cool Down
Row - 1500m
6:29


02282014 - Crossfit Open Workout 14.1
as RXed

10 Min AMRAP
30 x Double Unders
15 x Ground to Overhead/Power Snatch

We scaled the WOD because most of the gym folks were beginners and not registered anyway.  So it was all about community and HAVING FUN!!

I did 30 SINGLES
I G2O using RX weight

I completed 5 rounds + 29 Singles

Not too bad...the singles was a huge handicap.  DEAD...so tired after that!  10 mins of intense work for sure.


03012014.....THE NEXT DAY
Glutton for punishment...came in for my workouts as scheduled.

8AM - 45 min Indorow class

10:00AM - #Crossfit class @ #HPCF Highland Park Crossfit

Warm Up
2 rounds
10 x push ups
10 x sit ups
10 x C+D
10 x Supermans

Skills
Tabata =  4 mins @ 20 secs on and 10 secs off for 8 rounds
Sit ups w/ Med Ball throw (wall ball)
20# ball - 49 reps

WOD w/ partner
split in half

22 x Front Squat @ 65#

22 x Burpee Pull Ups

44 x KBS @ 44#

So I basically did, 11, 11, 22 of the above
We completed 3 + 11 FS as a team