The owners of CrossFit Fredericton are national champions in powerlifting and weightlifting who have been coaching for almost three decades. Some quick numbers for Jodi (<114 bodyweight); 305 squat, 200 bench, 385 deadlift. Anthony (<165 bodyweight); 596 squat, 405 bench, 665 deadlift.
0 people think this is awesome.
Giver hell BossMan!
Snatch 31x2x4; 29x2x2; 27x2x2

Pendlay Rows 20x5; 25x5; 30x5; 33x5 36x5

50 Thrusters @ 30 + 3 Burpee Penalty

Snatch drills
Snatch to 32x5
Foam rolling

Afternoon: 58 km round trip road ride out to my friend's farm. Combined with yesterday's 61km ride, that's 113km of seat time over the last two days. Gotta log those kilometres if I'm going to keep up with the old man when we bike PEI in July.
P.s. Old man is 68 years old. Bikes 50 km almost every day of the week, usually in khaki or denim shorts, on a very no frills bike. Dude is hard core.
90x5, 105x5, 120x5, 135x5, 150x5, 160x4 F

Kroc Rows

10 minute rest

100 burpee
Time: 5:10

Wanted sub 5 on the burpees, oh well. At least my back felt good.
Warm up

Clean 50kgx2x10

Squat 92kgx5

100 burpees
6:26 PR
I have no desire to ever go faster than this..
AM: Hot Tub/Stretch.
20 minutes of Hip, Thoracic, Shoulder Stuff.
10 Burpees + 10 WallBall (20#) + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups.

Squats 82kg/182# x 5 reps x 5 sets.
Anderson Squats 70kg/155# x 5 reps.
These were awkward to start but once we got the setup nailed down, I really like these. Thanks to my handy dandy spotters. grin emoticon

50 Thrusters, 40kg/89# with 3 burpee penalty each time I set the bar down.
Time: 11:15

I am terrible at thrusters and particularly terrible once there's a bit of weight on the bar. I paced it out and maintained sets of 5 throughout. I'm happy with this. Only 27 burpees. haha!