Go Anderson SIlva!

Just finished watching UFC 134, Anderson Silva is an absolute nightmare. I think he must have a "Mandinga" cast on him by some Brazilian witch doctor because he seems to cast a spell on his opponent every time he fights.

Scary, scary dude

WOD Monday 29 August 2011

Deadlift
5 rep max

• 315x5
• 345x5
• 375x5 Felt really good. 375x5 today felt better than 375x3 on the last 3rep max day.

3 rounds for time
20 Pistols (alternating single leg squats)
20 Dumbbell swings M70/F35
20 Toes to bar

My time: 10:21 I struggled a bit with the swings because the dumbbell I was using had crappy grip that was tearing my hand apart, otherwise everything was unbroken.

Scaling: 

1. If you can not do full pistols, set a box up behind you as low as you can go and squat to the box. 
2. Males can scale with 55 or 25lb dumbbell swings females with 25 or 15. 
3. Toes to bar can be scaled with hanging leg raises, legs as straight as possible.