Proven year of work doing the Main Site WODs, more to come

[Hector Santiago]

Today Did ''DT'' at Carolina Crossfit.

31/M/145/5'10

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
AS RX’D

25:30 (PR)

The very First time back in march that I did this WOD It took me 22:18 with 115 LB, TOday Did it as RX'd, very big improvement since back in April I couldn't even do one 155 LB hang power clean, This thing call Crossfit Works! It is crazy to see how Graham Holmberg do DT really, really fast in You tube. Graham is the man!

SANTI

[Hector Santiago]

M/31/145/5'10

Front Squat 225 x 3 (PR)
1 x 45 LB weighted Muscle up (PR)

[Hector Santiago]

31/M/145/5'10

New PR on the Squat Clean (from the Blocks) 198 LB or 90 KG, Done at Carolina Crossfit.

SANTI

[Hector Santiago]

31/M/145/5'10

100 Burpees for time, 6:11, done at the house. stopped about 6 times didn't rest more than 10 seconds the times that I stopped.

[Hector Santiago]

31/M/145/5'10

Today at Carolina Crossfit, Full Snatch PR of 115 LB (Flexibility is Improving; I have to remember to push my knees out).

PR for Power Snatch is 140

Full Squat Clean tied PR at 198 LB

SANTI

[Hector Santiago]

“Culbreth”

For time:
1 Double under
1 Thruster @ 65lbs/45lbs
2 Double unders
2 Thrusters @ 65lbs/45lbs
Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement.
At the end of round 5 do 5 burpees.
At the end of round 10 do 10 burpees.
At the end of round 15 do 15 burpees.
At the end of round 20 do 20 burpees.

AS RX'D

34:35

[Hector Santiago]

31/M/145/5'10

New PR Going Over head,

OLD PR Was 195 LB X 1
Today From Behind the neck 90 Kilos x 3 = 198 pounds
93 Kilos x 1 (PR) = 204 Pounds
95 Kilos x 1 (PR) = 209 pounds
97 Kilos x 1 (PR) = 213.4 Pounds

GETTING STRONGER! FINALLY IN THE 200 POUND CLUB GOING OVER HEAD! YAY! DONE AT CAROLINA CROSSFIT WITH THE HELP OF PAUL BECKWITH.

SANTI

[Hector Santiago]

31/M/145/5'10

new 500 Meter row PR 1:33 done at Carolina Crossfit.

SANTI

[Hector Santiago]

31/M/145/5'10

150 Wallball shots, (20 pound ball to 10 Foot target)

7:58 (PR) Done right at the side of my Garage. This month also I will be competing in the The Triad Barbell Open (USAW #13-11-01) will be held on February 26, 2011 at Crossfit Downtown Winston in Winston Salem, NC, Hopefully I'll Snatch 62 Kilos and Clean and Jerk 90 Kilos, That will be my goal.

SANTI

[Hector Santiago]

31/M/145/5'10

Right after a WOD of 3 rounds of 400 meters and 50 Squats, 8:26 then went for OHS and Finally PR on OHS 145 pounds, attempted with 155 pounds but I couldn't get out of the hole.

SANTI