121211

I have to apologize. I seemed to have missed an opportunity to brag about someone.

In case you haven’t heard, Outlaw Way Head Weightlifting Coach, Spencer G. Arnold, is the 2012 American Open 69kg Weightlifting Champion. I know this is a week late, but it took him a week to post his blog, and I needed something to use this week anyway. Just so you know, the most impressive part about Spencer’s win was not his lifting (he’s got 259kg in his sleep), but it was his ability to emaciate himself to near-skeleton-level+creepy-mustache to make weight.

Click here to read: The American Open 2012

photo-21


Ryan Sunshine – 240# Snatch (still 19yo, still 160#):


WOD 121211:

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.

88 responses to “121211

  1. would a ‘cross trainer’ be an ok sub if you dont have an airdyne?

    yes, i am aware that rowing is an option, just curious to see whether the ‘cross trainer’ machine could work here as a similar option to airdyne…

  2. BBG:
    1. 135#, 145#, 155#, 165#, 165# (about 80% from last weeks)
    2. 165#, 175#, 185#, 195#, 200# (about 80% from last weeks)
    3a. 95#, 95#, 100#
    3b. 185# 185# 200#

    Strength:
    225# 225# 255#

    Conditioning:
    later

    Total of 90 reps of squat variations, fucking A

  3. BBG-
    Snatch- 115, 120, 125, 130, 135
    CnJ- 155, 155, 155, 155, 155
    Duck walk- 95, 95, 95
    Push Press- 155, 165, 175

    LBBS-215, 215, 215

    METCON- (Row)
    Score: 132

  4. BB Gymnastics

    1) 135#. Lots of fails
    2) DNF
    3a) 195#
    3b) DNF

    Strength
    Back Squat: 185, 205, 225 (bad judgment on weights. Should have went heavier)

    Conditioning
    Row for Calories – 10, 11, 10, 8/ 8, 9, 9, 7
    Burpees- 9, 8, 7, 8/ 9, 8, 7, 7

  5. I’m really hoping someone can give me some advice. I’ll keep it short.

    8 months ago I was doing really quick back extensions/ GHD (a combination I was told was a proper GHD) after a workout and something happened. I didn’t feel any pain until about 20 min afterwards in which I could hardly turn, my right erector tightened right up and I couldn’t turn nor lift my legs while laying down for days. I’ve been able to do most things since then with some constant but low level pain in the area. Fast forward to yesterday doing Elizabeth and I wore a belt (protecting the injured area), I needed a big breath so I took the belt off and finished the last rep with which I’m guessing was poor form and my back reinjured in the exact same area. I’ve read it’s most likely a ligament an everything else is tightening up.

    Now my goal is to be competitive in CrossFit, I’m also a trainer for a living. Any advice on how to rehab? I figure some people here will be far more knowledgeable than any doc’s or PT’s I could go to. Should I take a week off completely and ease into it? Hit the NSAIDS and ice hard? Please help!

    • your telling me you think random people on a website are more reputable than a PT (3 years of doctorate education) or a doctor (8 years of Md level education)… ill ignore that one. what it actually sounds like is not at all a ligament rather a bulged disk in the L4 -L5 region causing your Multifidus to spasm. is the pain traveling down your legs at all? if so most likely nerve issue from a bulge disk. look up mckenzie extension exercise to treat your self but what you should do is go see a PT (if your state allows direct access) and if not a doc who will give you a script for a doc

      • It’s only localized pain. Only when I lift my legs are bend down. I live in Canada, free healthcare.

        I just want people with high level athletics to say “take a week or two off completely, you won’t lose your conditioning/ strength, just rest”

        I know I should rest I just want someone to tell me too.

    • I would go see a good chiro, physical therapist, or even a doc before trusting the advice of someone who isn’t any of those things yet claims to have more knowledge than them!

      If you haven’t been introduced to KStar and his mobility project http://www.mobilitywod.com you might want to give that a shot.. Other than that go see someone who helps people in your situation for a living!

      • Thanks for the advice. Thing is, if I post on these forums maybe someone who’s come across this, or someone who’s in the field could help vs. my small town can’t teach an old dog new tricks Doc’s, if you catch my drift.

  6. BBG-
    BBG was light for me, still rehabbing low back
    1)120
    2) 165

    3a) 65/70/80
    3b) 135/145/155

    Str
    205, 215, 205 i could feel this putting pressure on my spine so I took it easy

    CND
    Round 1
    Row 41
    Burpees 9

    Round 2
    Row 40
    Burpees 8

    Felt good on the CND

  7. Did on Monday night:
    Power Snatch every 30 secs: 135/1->185/1 by 5 lbs no misses, then
    Death By Burpee: 10 rds with 3 Power Snatches @ 135 ub at the top of each minute.

    Was going to either stop once I hit 30 sec mark or at 10 rds.

    Today:
    Oly:
    Snatch off 14″ blocks (bar at bottom of the patella): EMOM 135 -> 190 by 5 lbs jumps

    SSC: Every 2 mins for 20 mins do
    3x HBBS @ 123 kg (270.6 lbs)
    7x Push-ups on DB’s (for extra depth)

    “Bonus” 1&1/4 Front Squat (beltless; kg) 60 70 80 90 100 110 115 120

    Conditioning: 145 reps total
    Row: 38, 40
    Burpees: 35, 32

  8. I don’t know if I’ve ever worked as hard as I did today (at least it felt that way). Holy shit Rudy….

    1) 125 x 4, 130 x 1 (a few misses)
    2) 180 x 2, 170 x 3 (no misses but dry heaved after 4th set)
    3a) 95
    3b) 165

    BS – 230

    CND
    28 Cal, 24 Burpee
    31 Cal, 28 Burpee

    6/6/6

  9. BS @ 205-215-215

    1) 115#
    2) skipped, legs were toast

    3×5 PP 145-155-145
    Hip Flexor misbehaving, no duck walk, though it looks fun.

    Cond 157 Cals and 61 Burpees
    On an Airdyne AD2

  10. AM training session still feeling sore, stayed light: warm up
    5 pulls on rower until 2000m, 10 ball slams between pull sets. 21:42
    5 muscle ups ( 2 unbroken- 3 burpee muscle ups)
    3x50m sled drag with straps 105 lbs
    Skill/Strength
    5×2 3 position snatch (low to high) 65, 75, 80, 85, 90 lbs
    5×1 2 position clean + 1 jerk
    125, 130, 135, 140f, 140
    6×3 front squats 145
    3×10 back squats 155
    WOD
    Amrap in 12
    5 squat cleans 115
    50 ft hand stand walk
    3rds + 3 squat cleans
    Ready to feel strong again. Until then I will keep it light. Stretching, mobilizing until pm session…

    Doing Tabata.work later.

  11. AM….

    Snatch – 70kg – technique sucked today!

    Clean and Jerk – 90kg

    Squat
    1.) 140kg
    2.) 150kg
    3.) 160kg

    Legs are fried!

    Conditioning…later? maybe…

  12. 1) 165…drop and reset after 1st hi-hang
    2) 205 drop to reset after first push jerk

    3a) 115
    3b) 185 (probably a bit lazy)

    Str –

    295 for all 3 sets, horrible screams and shit form on the 10th rep

    Cnd –

    45 and 42 on rower, lowest was 8 on burpees each round.

  13. 1) 135 no drop and reset
    2) 155 no drop and reset

    3a) 45# first time duck walking
    3b) 205#

    strength
    275×3

    conditioning
    our airdyne display is broken, so idk cals. 55 burpees total. lowest set was 6

  14. BBG: (Did sets of 1 rep. Was confused about going heavier than last week’s singles)
    1. 145#
    2. 185# x 2, 195# x 3
    3a. 95#
    4a. 145#, 155#, 165#

    Strength:
    185 (way too light), 225, 235

    Conditioning:
    128 Total Cals/Reps (Using Airdyne)

  15. BBG
    1) 185 dropped after first set
    2) 225 dropped after first set

    3a) 95, 115, 135
    3b) 205

    STR
    skipped

    COND
    Row= 36, 37
    Burpees= 38, 38
    Total= 149

  16. BBGym:
    1) 4×125, 130
    2) 5×165

    3a) 3×95#
    3b) 145, 150, 155

    Strength:
    225, 2×235

    Conditioning:
    AirDyne: 42, 44
    Burpee: 28, 28
    Total: 142

    M/F/S
    2/9/5
    -love/hate relationship with Tuesday’s 2hr sessions

  17. BBG:
    1) 5×1 3-position C+PJ: 195, 205, 205, 215, 215
    2) 5×1 3-position Snatch: 175, 185, 195, 205F, 205

    STRENGTH:
    1a) 3×10 Back Squat: 265, 275, 285
    1b) 3×5 Push Press: 185, 205, 210

    COND:
    Row: 41
    Burpee: 35

    Row: 32
    Burpee: 30

  18. Snatch up to 225 back still blown up from the weekend….
    Skipped strength…
    Hit one set of push press at 205 and then went for pr 280lb 20lb pr!
    Conditioning: 157
    Row 45-40
    Burpee-37-35

  19. BBG:
    1) 135#, 135#, 140#, 140#, 145#
    2) 175#, 180#, 185#, 185#, 190#
    3a) 95#, 100#, 105#
    3b) 155# 165# 175#

    Strength:
    235#, 245#, 260# – (just cause Rider did 255#)

    Conditioning:
    Row-40/38
    Burpees- 31/32

  20. BBG
    1. 75/80/85/85/90
    2. 95/95/100/100/100
    3a 35#
    3b 95#
    Strength
    145
    Conditioning
    Row 21
    Burpees 44
    Row 20
    Burpees 40

  21. Snatch : 135-145-155-155. Missed high hang on two
    Cj: 185 all. No missed

    Dw: first time. Did 75 and worked on external rotation.
    Push press : 175-165-165

    Squat: 215-235-250

    Con: 33/28. 35/29

  22. Holy hell… Thank you Rudy.

    Snatch:
    103 – failed reps
    98 – easy on my muscles but my hands were killing me
    103 – added lifting straps and it was solid
    113 – I could focus on my form instead of tearing my thumbs off
    118 – felt good

    Cleans: I did them all with lifting straps; could have cleaned more but the push jerk was getting heavy
    123,123,133,133,138 – failed the last PJ

    Duck Walk: Interesting… I felt like it reinforced good OH upper body position.
    33, 43, 53

    Push Press: my shoulders were SHOT
    123
    128
    133 – failed miserably
    103 – wow

    Back Squat: I was delirious at this point… but I was really happy with how heavy I could go.
    173, 178, 183

    Row: 6,5,4,6 and 6,6,5,5
    Burpees (YAY!): 9,8,8,8 and 9,9,8,8,

  23. Quite the ass kicker today!!

    BBG:
    1) 103 all sets
    2) 133 all sets
    3a) 63 (should have gone heavier, but good for first time)
    3b) 125 (should have gone heavier)
    Strength:
    BS: 180

    Cond:
    Cals 28, Burpees 28
    Cals 27, Burpees 28

    2/3/3

    • I think I really need to invest in lifting straps. My hands are destroyed on a frequent basis; and after today they are exceptionally bad.

      • I got mine from Rogue for $12 (leahter ones) and they’re great! They really help me focus on using my muscles and work on my form, instead of whining about my palms being ripped apart…

      • Thanks for the advice about the straps! I will have to get some!🙂

        2/3/3 is Mood/Fatigue/Soreness
        1 is the best and 10 is the worst🙂 Helps you remember how you felt that day. Glad you started posting!

  24. 1) 170
    3 fails at 2nd hihang. Caught it, just fell over in bottom.
    2) 185×2 205×3
    Failed last push jerk.
    5×2 of this was terrible.
    Other strength maybe later.

    Conditioning:
    115 reps total
    61 burpees
    54 calories.

    2/3/3

  25. 3pos snatch: 60
    3pos cj: 95

    dw: know idea
    push press: 90

    cond: actually changed things up, since i can row pretty good I hit a weakness: handstand holds – so HS holds & burpee tabatas. did a few rope climbs too, showing someone the technique.

  26. Snatch-75-75-75-75-85. working on transfer from spplit to squat snatch still.
    Clean-115* did saturdays work yesterday. legs are beaaaat.

    3-45lbs. holy hell that was tough. and i dont have much space.
    4-135-145-145

    Strength

    155-185-205. prolly shouda started at 205

    Skipped Cond. Hmwrk.

    1/6/2

  27. BBG:
    1) 135 – failed final hi-hang snatch
    2) 185×2 – lots of failure, 165×3 – failed set 4
    3) 95 – these suck, can anyone explain what these help to develop
    4) 135 – easiest piece of the entire workout

    Strength:
    205, 225, 225 – could possibly do a little more, but legs were fried already

    Conditioning
    Cal Row – 34, 36
    Burpees – 25, 27

    Today was about as exhausted as a workout has made me since starting The Way a couple months ago. Not sure if what I ate yesterday made that big of a difference or what the deal was, but I was struggling from the beginning.

  28. BB Gymnastics

    1) 5X2 3 Position Snatch (low to high) – 63 lbs (working form)
    2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – 93 lbs (working form)
    3a) 3X3 5-Step Duck Walk – 33 lbs – first time
    3b) 3X5 Push Press – 93, 98, 103

    Strength

    Back Squat: 3X10 – 158, 163, 168
    Conditioning

    Complete 2 cycles of…

    4 round Tabata of:
    Row
    Rd 1 – 27 Kcal
    Rd 2 – 28 Kcal

    4 round Tabata of:
    Burpees
    Rd 1 – 30 Burpees
    Rd 2 – 29 Burpees

  29. BBG
    1- 155/155/165/170(fail on high hang)/170!
    2- 205/205/215/225/235
    3a- 95 across. first time
    3b- 185 across

    STR
    205/225/245

    Conditioning
    Bike (not an airdyne)- 60 calories
    Burpees – 65 (lowest round 8)

    2/2/6 (mid-back wicked sore)

  30. 29/m/5’11″/180
    BBG
    1) 95-115-115-115-115 (2 reps killed me)
    2) 135-155-185-185-185
    3a) 45-65-85
    3b) 135-155-185

    Strength
    225-245-265 (pleased with this, maybe could have done more with more time)

    Conditioning
    No time. Really wanted to do this one.

  31. BB Gymnastics

    1) 115# no fails
    2) 155 x 3 but failed second high hang on 2nd and 3rd, last 2 with 135#
    3a) 45#
    3b) 155

    Strength
    Back Squat: 185, 205, 225 3rd set was where I should have started and went up minimal

    Conditioning
    Row for Calories – 37+36= 73
    Burpees- 25+22=47

  32. bbg
    1) 55, 60, 65, 70, 75
    2) 75, 85, 95, 105, 110
    3a) skipped
    3b) 105, 115, 125

    strength
    170# all sets (75% of 1rm)

    cond
    airdyne AD2- 51, 50
    burpees- 24, 24

  33. BBG
    Snatch all sets at 115
    Cleans 125x 4 sets, 135

    Duck walks 45
    Push press- dual kbs 16-20-20

    Squats 135-155-170

    90+ squats today huh, nice

  34. BBG:

    1.) 155-155-160-160-165 No misses
    2.) 205-205-210-210-210 No misses

    3a.) 95 duck walk-1st time
    3b.) 160-170-185

    Cond:

    Airdyne: 51, 49 calories

    Burpees: 12,9,7,7,11,9,7,7,8

    This was different and fun…Haha

    3/3/5

  35. BBG
    1) 93lbs (70%)
    2) 113lbs (60%)
    -wanted to scale back a bit on the oly lifts today to have a day of oly lifting that felt good.. Success!

    3a) 65-75-80lbs
    3b) 103-113-113 (my instinct was to push jerk so I kept it relatively light)

    Strength
    185-190-190lbs (71%-73%)

    Conditioning
    129 total reps RX
    Row: 28, 27
    Burpees: 39, 35

    That was long and exhausting but really, really fun.

  36. BBG

    Snatch – 185 all sets. Hands…
    C&J – 225. A lot of trouble here with these doubles. Hands torched.

    Duck – 95,135,135
    Push Press – 185,185,205

    Strength (High Bar)

    315,295,315(7)

    Conditioning

    Row – 77 calories (10 high, 9 low)
    Burpees – 68 total (11 high, 7 low)

  37. M/5’8″/38/187

    BB Gym:

    1) 145; #technique
    2) 185; #technique
    3a) 115; first time Duck walking
    3b) 205

    Strength:

    345, 345, 345

    Conditioning:

    Row- 28, 27
    Burpees – 31, 32

  38. 41/6’2″/205#

    BBG:
    1) 135/155/165/175/185#
    2) 155/175/195/205/205# – back was lit up, had to back down weight from last week’s singles. Last week I ended on 242#. I’m smoked

    Duck: 95/105/115#
    PP: 185/135/135# – can’t regress on shoulder recovery, backed this down and did split static press after the first round.

    S:
    235/245/265# – last set got tough

    C:
    Total: 141
    Row 1: 42 (13/11/10/8)
    Burp 1: 33 (9/9/8/7) – jump w/clap
    Row 2: 37 (11/10/8/8)
    Burp 2: 29 (9/7/7/6)

    Had to use # instead of kg tonight so between the math and workout, it’s been one heck of a night. Brutal session especially with doubles that were supposed to be heavier than last week.

    Question: Should I be shooting for a single weight manageable for all sets or increase weight with each round? I see folks doing it both ways and curious if there is a majority preference based on best results.

  39. 3pos Snatch@ 115 unbroken
    3 pos C&J@ 135 unbroken
    Duck walk@ 65 first timer
    Push press@ 165

    Squats@ 205

    Did burpee and double under tabata lost track of reps, did 6 of 8 sets of doubles unbroken, just went all out it felt good.

  40. BBG –
    1) Up to 150# (5# more than last week, done as TnG Power for all)
    2) Up to 205#, (20# less than last week, done as TnG Power for all)

    Str –
    Up to 245#

    Cond – Done Wed early AM
    AD – 42 Cals
    Bu – 29
    AD – 37 Cals
    Bu – 30

  41. Snatch: 135 Across
    Clean: 185 Across (Focused more on form and rhythm

    Duck Walk: 95 (First Timer)
    Push Press: 185-185-225

    Back Squat:
    1) 365
    2) 405 No fails, excited is an understatement.
    3) 425 Hit one rep…Disappointed is an understatement. I had nothing left. I could have maybe hit 3-5 reps, but called it early.

    Conditioning:
    Rower: 10-10-10-9
    Burpees:10-9-9-7
    Rower: 12-10-9-9
    Burpees: 11-8-8-8

  42. Snatch: First set I did at 115, then it suddenly felt like someone shot butane down my throat and lit a match, I dropped to 95 for the other 4, still had a butane aftertaste

    C&J: Did 135 throughout

    Skipped 3a and 3b

    Back Squat:
    210, 210, 220 (I was extremely please with 220, because in May when I started Outlaw that was my 1RM)

    Conditioning:

    Rower – my rower doesn’t do calories, just rowed ballz out
    Burpees – 1st Cycle 23, 2nd Cycle 23

  43. BBG
    3 pos snatch – 145# for all
    spent time working on just hsc at 210#
    Duck walk – could find a rhythm so did 125# with a 10 count hold at bottom
    Push press – shoulder were really wobbly so stuck to fast reps at 155#

    Strength
    skipped – will hit tomorrow

    Conditioning
    done with Rower, AD is at home and wasn’t home today.
    7-8 burpees each time and a little over 100m on rows

  44. BBG:
    Sn. 115 no Fail Felt heavy
    C&J. 155, last week was 165..

    Duck walk @ 65lbs, next time go heavier
    Press @ 145

    Str: 3×10 @ 155, hip flexor bothering me.

    Cond : Rower :42, 39
    Burpees: 25, 23

  45. BBG:
    1) 2×95#, 2×90#, 1×100# (failed 2nd pull of first snatch and 3rd of second)
    2) 120#. Felt super tired and did not feel at all like going higher
    3a) 2×65#, 1×75#. Holly crap…walking backwards is an art form.
    3b) 115#. could have gone higher, but was scared to fail last reps.

    Strength:
    2×155#, 1×165#

    conditioning:
    Did box conditioning, took me 18:58mins:
    rounds of:
    15 thrusters@75#
    10 burpee box jumps@60cm
    15 KB taters@35#
    10 BBJ@60cm
    15 K2E
    10 BBJ@60cm
    15 pull ups
    10 BBJ@60cm

  46. bbg:
    3 position snatch 95#

    back squats 155#

    conditioning: with 53# kb instead of rowing
    79 kbs, 51 burpees 130 reps

  47. BBG:
    1)Snatch 65lb, didnt go up-coming off injury
    2)Cleans and PJ 95lb first set, 105lb on rest
    3a)Duck walk 35lb first time
    3b)PP 95lb, did some at 100 and 105 but not all 5 so I dropped weight

    Strength: 155lb all sets

    Conditioning: row 20/22 Burpees 24/26

  48. BBG:
    1.) Could not go heavier than last week x2 each set so tried x1 ~ couldn’t keep up with that either (last week 165 across)
    170x1x1x1x1x(dropped on H)~x1x1x(failed on high)x1xf
    155x1x1
    2.) Same as above (last week 195 across)
    200x1x1xf
    185x1x1x1x1x1x1x1

    3a.)115
    3b.)155

    Strength:
    1.) 205, 205, 215

    Conditioning:
    Row: 36, 35
    Burpee: 28, 29

  49. BBG
    1) 75,85,85,90,95
    2) 135/95,155/115,175/125×3
    3a 2×3 95,115
    3b 3×5 125,135,135
    STR
    225,225,245
    Cond
    Air dyne 7,9,9,7 5,5,7,5= 54
    Burpees 8,7,7,6. 6,6,7,6=54
    Getting cal to start on air dyne hard.

  50. BB Gymnastics

    1) 3 Position Snatch- 75/85/95/105, slowly starting to snatch again, shoulder injury
    2) 3 Position Clean + 1 Push Jerk (low to high) – 210
    3a) 5-Step Duck Walk – 75
    3b) Push Press – 165
    Strength
    Back Squat: 225/255/285, HBBS
    Conditioning
    Rows: R1 8/9/9/9 R2 9/9/9/9
    Burpees: R1 7/8/7/7 R2 7/8/7/7

  51. Bbg
    3 pos snatch @50kg
    3 pos clean @70kg
    Duckwalk @40
    Push press @70

    Strength
    Back squat 80/85/90kg

    Conditioning
    Row 100/99/98/100
    Burpees 8/8/8/8

    Row 100/99/98/98
    Burpees 8/8/8/9

  52. 1) 5×2 3 position snatch @ 115#

    Conditioning:
    2 cycles:
    Row for cals: 7/7/6/6
    Burpees: 8/7/7/6
    Row for cals: 7/7/6/7
    Burpees: 8/7/6/6

  53. bbg
    1/ up to 70kg
    2/ up to 90kg clean only

    strength
    120kg

    conditioning
    subbed rowing for high pulls 40kg. i know, i know.
    high pulls 13 all sets
    burpees 8 sets

  54. was sick for a whole week, wow.
    glad to be back.
    did 1PS E30sec 5min at 185.
    then 1PC E30sec 5min started at 230 went to 250 and back to 245 last 3reps.

    then some other this with power snatches and pullups

    Pushpress 215×4, 220×3,215×3,185×5

    High Bar backsquat 235×10, 250×10, 270×11 def a PR!

    then conditioning, felt great after being sick so long!

    airdyne: 59Cal
    Burpees 38
    airdyne 50cal
    burpees 34

    181 total
    fun day!

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