I forgot about the existence of this song. So amazing. David Cook is so underrated. 

guess who is going to see Kelly Clarkson in August? ME!

(via flawlesstew)

Best moment in the history of American Idol.

(via fuckyeahcrossfit)

WOD - 4/27/2012

BASELINE

Row 500m

50x push ups

50 air squats

Bike 1/2 mile

WORK CAPACITY

5 rounds of the following, every 2 minutes:

10x burpee

Bike 1/2 mile

STRENGTH

Work up to 1 RM bench press

STAMINA

4 rounds of the following (not timed):

5x bench press @ 80% 1 RM

10x clapping push-ups

50m dumbbell weighted walk (140#)

DURABILITY

2 rounds of the following:

10x plate sit-ups (45# plate)

45 sec/45 sec side bridge

10x Slasher-Halo (35#)

10x back extensions

WOD - 4/25/2012

BASELINE

Row 400m

4 rounds of the following:

10x Deadlift (95#)

10x Sumo deadlift high pull (95#)

10x push up

After 4 rounds, 1 round of: 

Row 400m

STRENGTH

Work up to 3 RM Deadlift

WORK CAPACITY

Complete 21-15-9 reps of the following:

Weighted push-ups (45# plate on back)

Chest 2 bar pull-ups

Power Clean (95#)

YESSSS.

fuckyeahcrossfit:

It’s not swagger … we’re just sore.

fuckyeahcrossfit:

Rules and Regs

OVERHEAD SQUAT

I have to work on this. My form isn’t quite there.