Source: Flickr

Today is a make up day. Make up any of the past 5 WODs.

An amusing, but telling look at the physically dissippating effects of the modern office worker lifestyle;
1) spindly posterior chain
2) heavy gut
3) lack of maximal strength
4) lack of explosive strength
5) lack of mobility and agility.

It is also interesting to note that the sprinter who so far outshines all the others, will probably be in the business man's shoes in 20 years. This is an excellent illustration of the fact that most of the physical degeneration issues associated with aging in the modern world are simply due to inactivity and over-eating, rather than mis-use or infection.

via gymnasticsbodies.com
 
Strength
Deadlift
3-3-3 reps
 
WOD
"Death by Clean and Jerk"
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute.... continuing as long as you are able.

Highlights from the CrossFit Games Southeast Regional Womens Competition down in Jacksonville...enjoy!

 
7 rounds for time of:
7 Power Snatches 95 lbs
7 Snatch Balances 95 lbs
7 Overhead Squats 95 lbs

 
There is still space available to sign up for the Bod Pod testing! Email me or call me and I'll tell you what slots we have left!!

Source: Flickr

Bonnie rowing hard with the 20lb vest during "Nutts"

Strength
Shoulder Press
3-3-3 reps
 
WOD
As many rounds in 20 minutes of:
Row 500 meters
20 Turkish get-ups (25/15)

Source: Flickr

“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45lb plate
 
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Source: Flickr

Strength
Bench Press
5-5-5 reps
Find your new 5 rep max
 
WOD
"Allister"
3 rounds for time:
Run 400 meters
12 squat cleans (95/65)
15 dips
18 back extensions
 
Soda...are you STILL drinking it??
via NorCal Strength and Conditioning

They hold onto it for dear life and even lie quite frequently about its consumption. I’ve found that the reason for this is that there is just no substitute for it! At some point most folks think they are doing fine if they choose diet over regular....but after that...they just can’t make the break because there’s nothing else as satisfying!read more...

Source: Flickr

Make up day:
 
Make up any of the past 5 WOD's you missed this week OR try the mystery WOD posted on the whiteboard...

Source: Flickr

Strength
Back Squat
5-5-5 reps
Work up to your 5 rep max
 
WOD
400 meter sprint, 4 rounds
rest precisely 90 seconds between rounds

Source: Flickr

"Drama"
3 rounds for time:
10 snatches (75/55)
20 pull-ups
30 sit-ups

*These are full snatches, not power snatches
 

 
Grill it up Salmon, 2 ways
via everydaypaleo.com
 
Here’s a couple of grilled salmon recipes that are incredibly good. We served the salmon with vegetable kabobs that were seasoned just with olive oil and black pepper. We also grilled up some fat burgers – just because… There was a little bit of left over salmon that we ate with our eggs this morning – which was also scrumptious.

Spice It Up Salmon

2 wild caught salmon fillets
2 pinches of sea salt
ground black pepper to taste
1 tbsp fresh thyme
1/4 tsp ginger
2 pinches of cayenne pepper
2 pinches of cumin
olive oil – enough to make a pasteread more...

Source: Flickr

Strength
Deadlift 5-5-5 reps
find your 5 rep maximum
 

WOD
As many rounds as possible in 15 minutes of:
25 double unders
10 ground to shoulder w/ sandbag, 5 left, 5 right (50/25)
10 lunge steps w sandbag (50/25)