Source: Flickr

As many rounds as possible in 20 minutes:
5 mountain climbers
10 dumbbell thrusters (45#)
15 squats

Next time I see everyone, I'll be a married man! Have a great weekend and I'll see you on Monday!!

Source: Flickr

Squat clean 1-1-1-1-1-1-1 reps

Post-WOD challenge:

"Home Work"
50 Burpees
Run 1 mile or Row 2000m
50 Burpees

Source: Flickr

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Non-Big Dawgs: use multiple ab-mats to lessen distance of hand stand push-up depth

Women's Weight Training Myth #1 -

"Weight training makes you bulky and masculine"read more...

Source: Flickr

Back Squat

3-3-3-3-3 reps

Post-WOD metcon will be posted on the whiteboard!

TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL

- Courtesy of CrossFit One World

1. Not having goals, both short term and long term. A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!read more...

Source: Flickr

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Turkish Get-Up Demo

Big Dawgs: Use 53lb kettlebell or 50lb dumbbell
Pack: Scale weight according to strength/skill level
Pups: Use burpees instead of Turkish Get-ups

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Nutrition is the foundation for all athletic development and essential for achieving elite fitness and health. The CrossFit nutrition prescription in it's simplest terms is "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar." This ensures that you are eating "real food," the food that our hunter-gatherer ancestors have eaten for millions of years, and avoiding the processed "edible food-like substances" that come in boxes, bags and packages.read more...

"Paleo in a Nutshell": this video is a great one to show your friends when they ask you about the Paleo eating method.

"CrossFit Total"

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

Combine the number of all 3 lifts and that will you give you your CrossFit Total score.

Source: Flickr

"Cindy"

As many rounds as possible in 20 minutes:
5 pull-ups
10 push-ups
15 air squats

Source: Flickr

"For God's Sake!!"
10-9-8-7-6-5-4-3-2-1 reps of
Power Clean 135/95#
Burpees
Pull-ups

Big Dawgs: execute as Rx'd
Pack: scale power clean weight
Pups: use med ball cleans and assisted pull-ups

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Check out this recipe from www.everydaypaleo.com for 'Marvelous Meatballs'

These are a must try, and yes, I made them in the crock pot but you can also bake these in the oven as well. Here’s the recipe:

Mix together (use your hands)

2lbs grassfed ground beef

1lb of pork sausage

chopped celery, onions, and carrots

3 eggs

1/2 cup almond meal

lots of dried oregano, garlic powder, cracked black pepper, and a little cayenne

small drizzle of raw honey

Form into large meatballs and cover bottom of crock pot, you might have to stack them depending on the size of your crock pot.

For the sauce mix:

1 16 oz can of diced tomatoes

1 can of tomatoe pasteread more...

Source: Flickr

As many rounds as possible in 20 minutes:

25 wall ball shots (20/14)
250m run

**There will be no morning classes tomorrow (12/10). Sorry for any inconvenience!**

Source: Flickr

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Big Dawgs: As Rx'd
Pack: Half depth on GHD sit-ups
Pups: Use AbMat sit-ups as sub for GHD sit-ups, perform lying knee raises instead of Knees to Elbows

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"Creating S.M.A.R.T. Goals"

Specific
Measurable
Attainable
Realistic
Timely

Smart Goals

Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:read more...