Saturday, 1/3/2015
Holiday schedule for the week
 
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Hey Gang - here's the schedule for this week. We'll update this if anything changes:

Monday and Tuesday - normal schedule.

Wednesday -
5:45AM - Metcon Madness
9AM - CrossFit Group Class

Thursday - New Year's Day - no classes 

Friday/Saturday - normal schedule

Hope everyone has a great New Year's!  
 
Monday, 12/29/2014
Cleans, pull-ups and double unders
SWOD:
Bench Press 
75%x5/85%x3/95%x1+

DWOD:
Max rounds in 10 minutes of:
6x Clean (135/95#)
12x Pull-ups
24x Double unders

<- Brian gets his first muscle-up, gets engaged the next day!

"Without challenges, the human body will soften. We thrive when we push our boundaries, reach goals, and blast personal records. We perform better, we look better, and we feel alive." - Dan John
The 10,000 Swing Kettlebell Workout

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Saturday, 12/27/2014
Rowing and Dumbbell push-ups
SWOD:
15 rounds of:
1x Snatch (70-75% of 1RM)
1x Burpee Pull Up
1x Clean (70-75% of 1RM)

DWOD:
Three sets for times of:
Row 500m
12x DB Push Ups
12x (total) Sledgehammer Strikes
60' Hand Over Hand Pull (90/70#)

60-90 seconds rest between rounds 

<- The Metcon Madness class gets their holiday workout in.
"Searching is half the fun: life is much more manageable when thought of as a scavenger hunt as opposed to a surprise party." - Jimmy Buffett
World-first evidence suggests that meditation alters cancer survivors’ cells

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Friday, 12/26/2014
Sprints, Overhead squats and GHD sit-ups
SWOD:
Dead Lift
70%x3/80%x3/90%x3+

DWOD:
Four rounds for time of:
150m Run (1 Lap)
8x Overhead Squat (95/65#)
8x GHD Sit Ups
<- Duncan visits us from CrossFit Baton Rouge
"I have seen many storms in my life. Most storms have caught me by surprise, so I had to learn very quickly to look further and understand that I am not capable of controlling the weather, to exercise the art of patience and to respect the fury of nature." - Paulo Coelho
Stay Balanced with Face Pulls

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Thursday, 12/25/2014
Christmas
Merry Christmas, Everyone! 
 
Wednesday, 12/24/2014
12 Days of Christmas
1 Hang Power Snatch
2 Hang Power Clean
3 Deadlifts
4 Thrusters
5 Burpees
6 Pull-ups
7 Kettlebell swings (55/35)
8 Box jumps (24/20)
9 Double-unders
10 Push-ups
11 Wall-balls (20/14, 10')
12 Toes to bar

All barbell movements at (95/65)
<- Frank visits us from Trailhead CrossFit
"Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself." - Rumi
Control Leptin and Control Your Leanness!

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Tuesday, 12/23/2014
Deadlift, Lunges and Push-press
SWOD:
Back Squat
70%x3/80%x3/90%x3+

DWOD:
Max rounds in 15 minutes of:
3x Dead Lift (315/225#)
6x each Front Rack Stationary Lunges (110/75#)
9x Push Press (110/75#)
***Racks may be used.***
<- Medicine ball push bear crawls.
"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek." - Mario Andretti

Where is my Psoas and why is it important?

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Monday, 12/22/2014
CrossFit Disco
SWOD:
Bench Press 
70%x3/80%x3/90%x3+

DWOD:
Crossfit Disco
10/9/8/7/6/5/4/3/2/1x for time of:
Power Clean (135/95#)
Pull Ups
<- Shelly visits us from CrossFit Kong.
"The excitement of learning separates youth from old age. As long as you're learning you're not old." - Rosalyn S. Yalow
How Exercise Changes Our DNA

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Saturday, 12/20/2014
Man makers and sled pushes
SWOD:
Work up to a 3RM of:
3x Snatch Pull
3x Hang Snatch
3x Rack Push Press

DWOD:
Four rounds for time of:
8/6/4/2x Man Makers (35/25#)
100' Sled Push (2x BWT including weight of sled)
<- Perry gets his own workout in after taking care of the group class on Saturday. 
"Put your heart, mind, and soul into even your smallest acts. This is the secret of success." - Swami Sivananda

Can We Change Our Genes & DNA With Our Thoughts?

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Friday, 12/19/2014
Step-ups, 1 arm high pulls, burpees
SWOD:
Dead Lift
65%x5/75%x5/85%x5+

DWOD:
Three rounds for time of:
5x each KB Step Up (40/30#)
10x each 1-arm KB High Pull (40/30#)
10x Burpees
<- Happy Birthday Amy!
"To make a decision with absolute determination, absent of all doubt - to press forward, consenting to uncertainty, with the exception of yourtenacity, is what brings about an enduring legacy." - Amy Larson
How Low-Cost Gyms Like Planet Fitness Psychologically Manipulate Members Into NOT Going To The Gym

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Thursday, 12/18/2014
Rowing, Reverse slam-ball and ring pull-ups
SWOD:
Military Press
65%x5/75%x5/85%x5+

DWOD:
Four rounds for time of:
250m Row
6x MB Reverse Slam (30/20#)
6x Ring Pull Ups
<- Nate gets a stepping stone on his way to becoming a Marine Corps officer - 20 deadhang pull-ups.
"You don’t need harder workouts, you need to go harder in your workouts." - Tommy Hackenbruk
The Virtuoso, A CrossFiT Rant

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Wednesday, 12/17/2014
"JT"
SWOD:
Make Up Day

DWOD:
21/15/9x for time of:
Handstand Push Ups
Ring Dips
Push Ups
<- Carl gets his 400# squat!
"Giving up on your goal because of one setback is like slashing your other 3 tires because you got one flat." - unknown
The Top 5 Ways Fascia Matters to Athletes

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Tuesday, 12/16/2014
Double unders, hang power cleans, push-jerk, swings
SWOD:
Back Squat
65%x5/75%x5/85%x5+

DWOD:
Three rounds for time of:
Use same bar load throughout
30x Double unders
5x Dead Lift (135#/95#)
5x Hang Power Clean
5x Push Jerk
5x American KB Swing (70/53#)
<- Josh snatching from the blocks.
"Fighting the war on mediocrity is not a job, it's a lifestyle choice." - Dave Spitz

Put Your Shoulders On The Right Path

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Monday, 12/15/2014
Snatches, chin ups, sit-ups and stair runs
SWOD:
Bench Press
65%x5/75%x5/85%x5+

DWOD:
AMRAP in 12 minutes of:
3x each DB Snatch (60/30#)
6x Chin Ups
9x Ab Mat Sit Up & Press (25/15#) 
1x Stair Run
***For Sit Ups, hold plate at arms length while you are on your back then do a sit up and rotate/ press the plate overhead.***
<- Aleah is back in the gym! She's continuing her Fire Academy training during the week with some weekend training.
"People will love you. And people will hate you. And none of it will have anything to do with you." - Abraham Hicks
Questioning Valgus Collapse

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