Workout of the Day

Front Squats
5-5-5-3-3-3

then…

3 Rounds
10 Pull-ups
15 Hang Power Snatches (75 lb, 55 lbs)
25 Air Squats
Rest 2-3 minute in between rounds

Improve your sleep position..

With competition everyone has to try harder. -Harold H. Greene

Announcement:
– The 2010 CrossFit Games Sectional and Regional Competitions have been announced.  If you are interested in participating please send me EMAIL and let me know.
– We have slightly changed our AM schedule, we will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.

Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

3 x Max Rep Handstand Push-ups
(if you have 3 or less add 5 Pike Push-ups to each set)

then…

5 Rounds
5 Deadhang Pull-ups
5 Burgener Burpees
5 Yo Yos (Sprint 10 yards, Backpedal 10, Sprint 5, Back pedal 5)

Live daringly, boldly, fearlessly. Taste the relish to be found in competition – in having put forth the best within you. -Henry J. Kaiser

In Defense of Meat eaters part 1

Announcement:
– The 2010 CrossFit Games Sectional and Regional Competitions have been announced.  If you are interested in participating please send me EMAIL and let me know.
– We have slightly changed our AM schedule, we will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.
Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

Muscle-up Skill Work

then…

3 Rounds
400 M Run
1 Power Clean & Jerk+15 Back Squats (50% of your 1 Rep Max see November 18)
21 Swings (24K, 16K)
*Post Back Squat loads to comments

However beautiful the strategy, you should occasionally look at the results -Winston Churchill

10 Reasons to give up grains

Announcement:
– The 2010 CrossFit Games Sectional and Regional Competition have been announced.  If you are interested in participating please send me EMAIL and let me know.
– We have slightly changed our AM schedule, we will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.
Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

Overhead Squats
5-5-5-3-3-3

then…

7 Rounds
3 Thrusters
5 Chest to Bar Pull-ups

Pick weight for thrusters and divide thruster weight by number of minutes to completion for total score.

Sugar Addiction

Announcement:
– We have slightly changed our AM schedule We will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.

5 Rounds
1:00 Max Ring Dips
1:00 DB Hang Power Clean to Push Press (35 lb, 20 lb)
1:00 Sit-ups
1:00 Rest

Action springs not from thought, but from a readiness for responsibility. -Dietrich Bohoeffer

Well Rested Athlete = Better Athlete

Announcements:
-Thanks to everyone that came out Saturday night, if anyone has good pictures shoot me an
email!
– New On-Ramp starts tonight! We still have 5 SPOTS left, its not to late to sign up!

REST

800 M Run
Max Pull-ups
800 M Run
Max Thrusters (65 lb, 45 lb)
800 M Run
Max Deadlifts (225 lb, 135 lb)

Score= Seconds/Reps

Announcements:
– Don’t miss CFA’s 1 year anniversary party! 7 PM Tonight! @ Lustre Pearl Bar
– New On-Ramp starts monday, perfect time to give the gift of CrossFit!

Old School CFA!

Muscle-up Skill Work

then…

7 Rounds
7 DB Push Press (55 lbs, 35 lbs)
7 Box Jumps (24″, 20″)
7 Push-ups

Let no feeling of discouragement prey upon you, and in the end you are sure to succeed. -Abraham Lincoln

Low Low Carb and CrossFit

Announcements:
– Don’t miss CFA’s 1 year anniversary party! 7:00 PM, Tomorow @ Lustre Pearl Bar
– New On-Ramp starts next Monday (7 Spots left), perfect time to give the gift of CrossFit!

Front Squats
5-5-5-3-3-3

then…

3 Rounds
7 Hang Power Snatch+3 Overhead Squats (75 lb, 55 lb)
15 Ring Dips
400 M Run

To chalk or not to chalk, is this the question?

Announcements:
– Don’t miss CFA’s 1 year anniversary party, Saturday 12/12 @ Lustre Pearl Bar
– New On-Ramp starts next monday, perfect time to give the gift of CrossFit!

Handstand Push-ups 5x Max

then…

5 Rounds
20 Squats
20 Sit-ups
20 Ring Rows

There are precious few Einsteins among us.  Most brilliance arises from ordinary people working together in extraordinary ways. -Roger van Oech

Health and Evolutionary Reasoning

Announcements:
– Don’t miss CFA’s 1 year anniversary party, Saturday 12/12 @ Lustre Pearl Bar
– New On-Ramp starts next monday, perfect time to give the gift of CrossFit!