Pop and Drop by 3

| | Comments (213)

Tuesday 091215

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090420.


165 x 3
185 x 3
205 x 3
205 x 3
225 x 3


Starting to feel more comfortable with the low bar BS



5 rounds
10 ring pushups
10 ghd situps
10 back extensions

new GHD is great

CFFWOD: 150m 10rds 1min rest in b/w
Strength: 6x3 Power cleans-----5 max reps puls


Went light to work on form, reps felt good.

Worked on max height box jumps afterwards, dunking by the summer.

While tremendous application programs can be peculiarly useable in the initial stage is short, just a matter of time earlier many of its applications programmes will be exchanged by iPad made for enormous screens. Many of them are not needful, only used as a regular web browser, like Facebook, for example, instead of a smaller edition of the iPhone to use ...:)

Howdy everyone! My partner and i have heard that so there definitely is a good solid innovative Apple i phone now available. Currently the completely new Apple i phone is to be a whole lot more comfortable whenever compared the old one. Possess somebody this kind of completely new apple iphone and also possibly can say me personally a single thing over it? For the reason i and my partner need to have a whole new smartphone and as a result my partner and i currently have to finally make at least a selection tomorrow.

Howdy everybody! We have found out of the fact that right now there may be a good solid completely new apple iPhone on the mobile phone market. The very completely new apple iphone probably will be a whole lot more advantageously in cotrast to some of the existing one. Have now someone the brand-new apple iPhone and also definitely will inform me personally a thing regarding it? Mainly because my wife and i have to have a cellular phone also i and my partner need to finally make a good selection immediately.

Thank you for a great post

People deserve good life and loans or just consolidation loan would make it better. Because people's freedom is based on money.

Is anyone using the Apple wireless keyboard with their iPad? If so, have you come across any issues?

Waarom neemt Sander zelf geen twitter! Als hij zo graag wil twitteren:D ik zou 'm volgen hoor!

God is a comedian playing to an audience too afraid to laugh. Voltaire (1694-1778)

Nice piece of details that you've got in this web site submit. Hope I can get some a lot more of this stuff on your weblog. I'll occur back.

I am grateful to you for this good content. You actually did make my day :

A definitely great submit by you my friend. I've bookmarked this page and will are available back following several days to verify for any new posts that you just make.

I just got a Droid because the phone did the job I bought it for.... There are way better phones than an iphone out there that don't have basic problems such as antenna issues, call quality etc. Plus, I think people have had enough of that Apple limited softwares.

Blasphemy! LOL Just kidding! I've read similar things on other blogs. I'll take your word for it. Stay solid! - your pal.

That was a different thought track. I admire your finesse that you put into your post . Please do move forward with more like this.

The larger screen will also allows us fat fingered types to navigate apps easier and allow developers more screen space to display data.

If you want to print photos from your iPad to a wireless Canon printer, use the free Canon application called Easy Photo-Print for iPhone. Unfortuantely, this app will only print photos, not text.

The larger screen will also allows us fat fingered types to navigate apps easier and allow developers more screen space to display data.

Exceptional guide, maintain the good work. I am currently doing work on the brand new venture using the aim connect the fashion business in a single forum. Again, thank you for writing this article.

The present fashion climate may be a bit depressing, nonetheless this post helps us remember why we really like it.Nice work, thanks for the article, we members of your fashion business are grateful for the work.

Thanks for the Post, thanks for the great Post. I will come back later _ Great mobile videos : Free mobile video

Way to focus and straight to your point, i love it. Keep up the work people. Dont let anyone stop us bloggers.

Great, great, great and - did I forget something? Oh, yeah: Great! thanks for sharing that with us. BTW: I'm typing this on my new iphone - cool...

Neat blog layout! Very easy on the eyes.. i like the colors you picked out

This blog has some very useful posts, but the comments need to be moderated.

I have to say, you chose your words pretty well. The insight you wrote are well positioned.

High quality info here! Keep up the great work. I love the feelings being expressed.

What a great blog, thank you for letting me comment on it.

Urge for your brainpower and you'll retrogress mistakes

Good stuff, do keep me posted when you finally post something similar!

Thank you for another wonderful article. Where else could anyone get that kind of information in such a perfect way of writing? I have a presentation next week, and I am on the look for such information. My kind regards, Gertude.

You made some really good points there. I researched this issue and found out that a good number of people will agree with your site. My kindest regards, Jutta.

I feel quite glad after I stumbled upon this website!

Noticed your website on del.icio.us today and genuinely enjoyed it.. i saved as a favorite it and will be back to check it out some more later .. As a Noob, I am constantly seeking online for articles or blog posts that can help me. Best wishes! My kindest regards, Barb.

Nice!! Great Ifo. Great People. Great Blog. Thank you for all the great sharing that is being done here.

Thanks for your insight for the great posting. I am glad I have taken the time to see this.

JNET is a writer for a variety of issues and topics of life. Louis Vuitton Fake Handbags and your colleagues and friends online!

Way to focus and straight to your point, i love it. Keep up the work people. Dont let anyone stop us bloggers.

Through the years, my husband simply plays games. All the time he performs poker with pals every Friday evening to consult with and have an effect on me. I spend time at the side of her husband on Friday and this can be a superb issue to bitch each time, so he must just get at the side of his friends as soon as he complains. I've created in our hearts this night a long poem and I will have sex, I wish to be devoted to the request of the house first, I attempted a lot of problems, so he has no choice of their poker friends to make me doubt the method he had taken. So take a few occasions, but he took what I own. Then again, transportation, automotive and other problems with that kind, he could perhaps wish to pass to films in addition to a couple of cases I attempt to open to all different attempts which have failed to do so, and at the time he was unkind.

I have recently started using the blogengine.net and I having some problems here? in your blog you stated that we need to enable write permissions on the App_Data folder...unfortunately I don't understand how to enable it.

You were right man, I had no idea a power cleaning service in Knoxville did low pressure roof cleaning but crew did a really good job. Thanx.

We hope we can figure this out. It's a really good service though. I finally found it but we will probably need your sports knowlege to make a profitable bet. Thank you for hooking me up with the sports betting site.

Well im glad you liked that power washing company. I always use them to do my Knoxville storefront pressure washing.

Lol no, the only really good exterior house washing service in Knoxville is the people I use. Call them instead.

Man, that sounds rough. But seriously, next time get that Knoxville TNpressure cleaning company that really will do deck cleaning the proper way

Man im glad listened to you on that Knoxville power cleaning service. They did a fantastic concrete cleaning work.

Outstanding, We already discussed that last week. Good to find out we think alike. This oneis a awesome sports betting site too. Maybe you and I could team up and do this the right way.

A thoughtful insight and ideas I will use on my website. You've obviously spent some time on this. Well done!

Ich kann den RSS-Feed nicht lesen. Könnt Ihr das mal prüfen?

There is apparently a bundle to know about this. I believe you made certain good points in features also.

Hello. excellent job. I did not imagine this. This is a remarkable story. Thanks!

I wanted to thank you for this fascinating We certainly cherished every little bit from it. I have you bookmarked your own web site to look at the latest stuff you post.

I don't like your template but your posts are quite good so I will check back! Also i can't join to your rss feed! Any ideea why? My kindest regards, Mirella.

I’d be inclined to check with you one this subject. Which is not something I typically do! I love reading a post that will make people think. Also, thanks for allowing me to comment!

I admire your blog , it has of lot of information. You just got one perennial visitor of this site.

You are a very smart person!

I'm still learning from you, while I'm trying to reach my goals. I certainly love reading everything that is written on your website.Keep the aarticles coming. I enjoyed it!

Good post, thank you. I signed to your blog rss feed. Visit Traffic Reloaded

Wow! Thank you! I constantly needed to write on my site something like that. Can I take a fragment of your post to my blog?

This is great! Where do you find this stuff? Conversion Prophet

Good post, thanks. I just signed up to your blog rss feed. Conversion Prophet Review

Wow! Thank you! I constantly wanted to write on my blog something like that. Can I implement a part of your post to my blog?

Man I dont know, it's too far out to really tell but you can get really high futures odds on Superbowl bets right now.

We hope I can figure this out. This is a fantastic website though. I finally found it but I might need your sports knowlege to get a profitable wager. Thank you for pointing me in the right direction to the sports betting site.

Man I dont know, it's too far out to be able to predict but you can get super high futures odds on Superbowl bets right now.

I dont know, but that Knoxville power cleaning company is all over the place in this town.

I've been all over the internet and haven't come across an article like this in a while...very well written good job. Come to my site.

Please, keep up the greet work and continue to post topics like this. I am really fan of your page.

I am always looking online for tips that can assist me. Thank you!

We should get in touch. Are you on any social networks? If so, let me know because you know a lot on this topic and I need to learn more. I run an article directory. Please visit and leave a comment if you'd like :)

Just to let you know your site looks a little bit strange in Opera on computer with Mac .

Awsome article and straight to the point. I am not sure if this is actually the best place to ask but do you folks have any thoughts on where to hire some professional writers? Thanks :)

Well I really enjoyed reading it. This subject offered by you is very practical for correct planning.

Please, keep up the greet work and continue to post topics like this. I am old fan of your blog!

Wow! Thank you! I always needed to write on my website something like that. Can I implement a fragment of your post to my site?

Hi, I was quering the internet and I saw your website. Keep up the awesome work.

Wow! Thank you! I always wanted to write on my site something like that. Can I take a part of your post to my blog?

Hello.This article was extremely interesting, especially because I was investigating for thoughts on this issue last Friday.

Awsome site! I am loving it!! Will be back later to read some more. I am taking your feeds also

Fantastic story!! Will want a bit of time to entertain this blog:)

Numerous folks that own a truck use it a lot for operate connected situations, if this sounds like you then you could have the sort of position that requires you to do a lot of dirty perform, which means operating in all kinds of weather, rain or shine. Your truck will most most likely get dirty on the within and outside with mud. This is why it is essential that you have floor mats in your truck to preserve your carpet from acquiring dirty or stained. It is undoubtedly value the investment to buy some substantial excellent ground mats.

I love this blog, I found it on Bing and I think I will come back one day, it very helpful for me. Thanks

Going to repeat what everyone else has said, thanks and fine article.

Useful information shared..Iam very happy to read this article..thanks for giving us nice info.Fantastic walk-through. I appreciate this post.

Excellent work there. RSS on this blog.

Good article, thanks! Could you explain the second paragraph more?

Awesome work there. your blog RSS.

Just keep making good stuff.

This is my first time i visit here. I found so many entertaining stuff in your blog, especially its discussion. From the tons of comments on your articles, I guess I am not the only one having all the enjoyment here! Keep up the good work.

Keep working ,terrific job!

You are a very smart person!

Hello.This article was extremely remarkable, particularly since I was investigating for thoughts on this matter last Tuesday.

Thanks for the excellent article, I loved reading it!

I signed to your rss feed! Will you post more on the theme?

I am not in truth positive if top tactics cover emerged about things like that, other than I am definite that your huge job is visibly discovered. I was thinking if you offer any registration toward your RSS feeds since I would be extremely concerned.

Love the blog here. Nice colors. I am definitely staying tuned to this one. Hope to see more.

Hey how are you doing? I just wanted to stop by and say that it's been a pleasure reading your blog. I have bookmarked your website so that I can come back & read more in the future as well. plz do keep up the quality writing

I'm still learning from you, as I'm making my way to the top as well. I absolutely love reading all that is written on your site.Keep the stories coming. I enjoyed it!

Man I dont know, it's too early to be able to tell but somebody can get really high futures odds on Superbowl bets right now.

Heya! Many thanks for a impressive website. My partner and i was initially trying to figure out here just what exactly made you come up with this specific web site article? Regardless,have a fantastic night and thanks a lot yet again for a great read.

Actually the New York Jets are one of the top three leading Super Bowl contenders at the moment. I would make a Superbowl futures bet on them while the odds are really high.

Took me moment in time to look at all of the commentary, however I in actuality loved the piece of writing. It proved being actually obliging to me and I am positive to every single one the commenters here! It’s generally fine when you be able to not just be informed, but in addition entertained! I am positive you had satisfying writing this write-up.

Finden Sie günstige Ferienhäuser

Keep functioning ,splendid job!

Finden Sie günstige Ferienhäuser

Bonjour! Je suis tellement chanceuse d'avoir trouve par hasard votre page web bien sympa!

Good page... Just killing some time at work rubbaging around and found your blog. Good looking website. I'll have to save your page to come back and see what's new. Merry Belated Christmas!

I generally don’t respond lying on web pages except you maintain various fine readable post.

There's a significant risk if the tree or trees are not powerful adequate. You will find different tree house kits obtainable that make the entire house building activity amusing plus a wonderful learning knowledge for kids. This provides the young children two areas to have enjoyable in... With of one's ' trees now having the starting of a wood frame you take your two ' pieces and insert them at each ends on the inside of the trees. This fantastic household activity is uncomplicated and enjoyable.

Finden Sie günstige Ferienhäuser

Good post... Just killing some time rubbaging around and found your site. Great looking blog. I will have to save your blog to come back and see what's new. Cheers!

Can I make a word of advice? I'm sure you have got something great above. However what if you also included a few links to a page that supports what you are you mentioned? Or even you could provide us with something to look at, something that might link up just what youre mentioning, something tangible?

Good page... Just killing some time surfing the interweb and found your site. Great looking site. I'll have to bookmark your blog to come back and see what's new. Happy New Year!

You are a very clever person!

I am glad to locate so a lot of valuable information here in the article, we require extend additional techniques inside this regard, thanks for sharing

Good post, thank you. Can you explain the third paragraph more?

When I found this site was like wow. Thank you for putting your effort in publishing this blog.

Hey there I'm experiencing a difficulty reading your site, I am given 505 messages quite frequently, I'm not much too certain about why but when I reload the webpage it returns right.

Can I just answer what a relief en route for find a star who actually knows what theyre discussion about on top of the the web. You definitely identify how toward transport an concern to glow plus build it important. Extra community require to study this and understand this side of the narrative. I cant consider youre not more popular because you absolutely contain the gift.

I normally don’t reply on web-sites except you boast a quantity of high-quality readable material.

I am constantly invstigating online for tips that can facilitate me. Thanks!

Hey I like your blog !

Keep working ,fantastic job!

You made a few good points there. I did a search on the subject matter and found most people will have the same opinion with your blog.

Hello. fantastic job. I did not imagine this. This is a splendid story. Thanks!

I enjoy the writing relevancy of your website and it will a sweet decent job of presenting the info.

I saw something about this topic on TV last night. Nice article.

I like this info given and it has given me some sort of commitment to have success for some reason, so keep up the good work.

Nice article, thanks. I signed up to your blog rss feed.

At Long Last, an issue that I am ardent about. I have looked for information of this topic for the last several hours. Your site is greatly prized.

Finden Sie günstige Ferienhäuser

Just wanted to say th is blog site is in my very best blog l ist on #46.

I usually get bored easily and close the tab but i think you can add some value. Cheers !

Wow, I in no way would??? ve thought a single could do these things with cardboard??¨?Coriginal and awesome.

Hey site owner, I like blogengine.net but why did you chose it? I mean it's so neat with the random avatars and draws people in, but what speficially made you want to install it?

Once I came over to this article I can only look at part of it, is this my web internet browser or the internet website? Should I reboot?

Thanks for this article.

Finden Sie günstige Ferienhäuser

Please, keep up the excellent work and continue to post topics like this. I am really fan of your blog.

Keep functioning ,splendid job!

I am continually looking online for posts that can help me. Thank you!

Salut! Je suis super content d'avoir enfin trouve par super hasard votre blog bien sympa!

Wow, I like your site !

magnificent post, very informative. I wonder why the other experts of this sector don't notice this. You should continue your writing. I am sure, you've a great readers' base already!

Finde nette Flirts ab 50

Great site, figured out a few new things! Subscribed RSS for later, hope to see more updates like this one.

I saw something about that topic on TV last night. Good post.

Very Interesting Post! Thank You For Thi Information!

I always visit your blog and retrieve everything you post here but I never commented but today when I saw this post, I couldn’t stop myself from commenting here. Fantastic article mate!

Whitening brushhead admin. In the meantime, you are in the same way your blog is very güzelmiş I evden eve nakliye , I want to use. Though not yours, make it similar to the feds. Whitening brushhead.

You guys really seem to know your stuff this blog of information was very useful.:)

I love your weblog as well very much. Continue to keep working on it.

Whitening brushhead admin. In the meantime, you are in the same way your blog is very güzelmiş I evden eve nakliye , I want to use. Though not yours, make it similar to the feds. Whitening brushhead.

A thoughtful opinion and ideas I will use on my blog. You've obviously spent a lot of time on this. Thank you!

Hello! Je suis vachement chanceuse d'avoir trouve par hasard votre blog bien sympa!

Your place is valueble for me. Thanks!…

Please, keep up the excellent work and continue to post topics like this. I am really fan of your blog!

Thanks so much for this information … I’m already doing some of these suggestions but there are many others that are new to me.

I believed Scarlett Johansson looked like she was trying out for the Rocky Horror Picture Show. Magenta referred to as and wants her hairstyle back. All that was missing had been the white streaks

I need to bookmark this - I surely will keep in mind your post.

Hey, I just wanted to write that page is not working correctly with IE 7

Hello. First of all - fantastic blog! Secondly this article was also good and interesting to read, but I don't think everything you have said is completely true. I will need to google about few things you have mentioned in your artcile to make sure. But anyway thanks for taking your time to write intresting artciles and good luck on writing other articles. P.S sorry for bad English, I aren't English native speaker.

This Blog is going places, the people, the layout, amazing to see such dedication and focus.

Advice from the Internet to earn money. Ways to earn money on the original papers

I thought this blog was superb and everything that you referenced to was quite relevant to the cause. Cheers.

Pretty nice post. I just stumbled upon your weblog and wanted to say that I've really enjoyed browsing your blog posts. In any case I’ll be subscribing to your rss feed and I hope you write again soon!

The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it'll do even better in those areas, but for now it's a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod's strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

Commercially available since the late 1920s, the television set has become ubiquitous in homes,

I'll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

I know this is really boring and you are skipping to the next comment, but I just wanted to throw you a big thanks, you cleared up some things for me!

Hello there, simply changed into aware of your blog thru Yahoo, and located that it is really informative. I am gonna be careful for brussels. I will be grateful if you happen to proceed this in future. Lots of other folks will likely be benefited from your post. Thanks!

Very informative post. Thanks for taking the time to share your view with us.

I was very pleased to find this web-site.I wanted to thanks for your time for this wonderful read!! I definitely enjoying every little bit of it and I have you bookmarked to check out new stuff you blog post.

Finde nette Chats ab 50

The new Zune browser is surprisingly good, but not as good as the iPod's. It works well, but isn't as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that's not an issue, but if you're planning to browse the web alot from your PMP then the iPod's larger screen and better browser may be important.

Very great post. I simply stumbled upon your weblog and wished to mention that I've truly enjoyed surfing around your blog posts. After all I?ll be subscribing to your rss feed and I'm hoping you write once more soon!

Took me time to read all the comments, but I really enjoyed the article. It proved to be Very helpful to me and I am sure to all the commenters here! It’s always nice when you can not only be informed, but also entertained!

Awesome Blog. I add this Blog to my bookmarks.

Having reading this blog i realize it was helpful in so many ways. Genius!

Wow whered you go to college Harvard, lol, newayz your a great writer, any tips?

Dude this blog rules i cant believe i finally found what i was looking for, thanks bro.

Unemployment has taught me how to make holiday gifts out of everyday household items.

I really like the colors here on your blog. did you make this yourself or did you have it done by a professional?

The layout is what really caught my eye, then the i looked at the writing and i think you did a very nice job. Good work:)

Every now and again I find something worth smiling about, not often, but sometimes. Are you serious? It's not that I don't like your blog, but some of the these funny comments you've got here are just annoying.. It might read a bit better if some of your comments were more,,, well, less spammy! Gosh thats an awful word isn't it, but its true... But hey,,, its a good blog and I enjoyed reading it thank you.

There is obviously a lot to know about this. I think you made some good points in Features also.Keep working ,great job!

i believe you have a nice page here... these days was my initial time coming here.. i just happened to discover it doing a google search. anyway, great post.. i'll be bookmarking this page for sure.

There is obviously a lot to know about this. I think you made some good points in Features also.Keep working ,great job!

I thought this blog was superb and everything that you referenced to was quite relevant to the cause. Cheers.

Internet television allows the users to choose the program or the television show they want to watch from an archive of programs or from a channel directory.

Good read. I saved the page for future visit.

Good read. I saved the page for future visit.

My brother suggested I might like this web site. He was totally right. This post truly made my day. You cann't imagine just how much time I had spent for this info! Thanks!

I’d have to examine with you here. Which is not something I often do! I get pleasure from studying a submit that will make people think. Also, thanks for permitting me to comment!

Hello! I simply want to give an enormous thumbs up for the nice data you've gotten here on this post. I will likely be coming back to your blog for extra soon.

Wow! Thank you! I permanently wanted to write on my site something like that. Can I include a part of your post to my site?

surefire x200

great blog a good read will search for more blogs like this

I wanna recomand you a nice website to watch your favorites tv channels online: http://www.tv-online-live.com

To understand the text messaging capability of your iPhone, start by adding family and friends to your contact list. This manner, sending and receiving textual content messages is easier.

This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like 'Mixview' that let you quickly see related albums, songs, or other users related to what you're listening to. Clicking on one of those will center on that item, and another set of "neighbors" will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune "Social" is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

The HNS Redundancy Crisis affects millions of people....why is nobody taking action?

stellar diary you retain

These are some great points!

Finally a blog that didnt contradict it self, amazing writing. :)

I wanted to state your blog is kinda awesome. I always like to read something new about this because We have the similar blog within my Country with this subject and this help´s me a lot. Used to do a search on the matter and located a good number of blogs but nothing like this.Thank you for writing so much in your blog.. Greets, Sanda

Hello, We have a Writing Magazine in Spain and I like to start selling it over the borders. Wich countries do you recommend? Thanks

Leave a comment


Crossfit Journal