December 2011


“Each new day is a blank page in the diary of your life. The secret of success is in turning that diary into the best story you possibly can. I wish you Happy New Year and diary full of best stories ever written in your life.” Team WOD: ‘Fight Gone Bad’ 2 person teams. 3 […]

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“Fire is contagious. If you burn hot enough you will catch everyone around you on fire.” -Josh Bunch, Practice CrossFit WOD: Part 1. 1 rep Max height box jump. (compare) Part 2. Death by pullups With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third

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Starrett discusses the RICE protocol to treat acute injury: rest, ice, compression and elevation. Starrett adds the 24-Hour Rule for how to reintegrate after injury. A language to diagnose with KStarr WOD: Bear Complex 5 rounds, 7 sets of: Power Clean Front Squat Push Press Back Squat Push Press (Rest between rounds as needed) Notes: 

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Iron Will, Iron Bodies Mobility: Overhead Squat Prep WOD: Part 1: 12 min. to find 1rm Overhead Squat Part 2: 21-15-9 reps for time: Sumo-Deadlift highpull (65,95#) Overhead Squat (65,95#) (compare) 415 Competitor: Power snatch – 75% x 2 x 10 Jerk – 75% x 2 x 10 Snatch pull – 95% x 3 x

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Recipe: Sweet potato pancakes (Latkes) YUM! Team WOD: AMRAP 20 min. Teams of 3. 400m. Run,  15′ rope climb, KB swing (35,53#) 1 person runs, other 2 team members alternate completing as many rope climbs as possible (only 1 person works at a time), once runner returns rotate stations and complete kb swings, alternating stations

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12 Days of Christmas 1 Handstand Pushup 2 strict pullups 3 Box jumps (24″, 30″) 4 pistols (2/leg) 5 Burpees ( partners complete together) 6 Toes to Barr 7 Partner Medball Squat Throw (24#, 30#) (7 throws each, 14 throws in all) 8 Kettlebell Pushpress (35#, 53#) 9 overhead walking lunges (25#, 45#) 10 Kettlebell

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Schedule Reminder: Saturday 24th (normal schedule): 10am Olympic lifting. 11am Team WOD. Sunday 25th: Closed Monday 26th: ONLY 12 noon Team WOD (No cap on class, all are welcome-the more the merrier.) WOD: Make up/skill/goat 1. Deadlift 3@70%. 3@80%. 3+@90%. 1a. If you already did DL, work on gymnastics skill work: pullups, TTB, handstands, ring

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The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. CFJ-Deadlift Mobility work: Load Sequencing Fault: Deadlift MOD: (music of the day) Common Market submit your preferred music by email and we will play it ALL day! WOD: Part 1: Deadlift. 3@70%.

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