400 m walking lunge with dumbbells 35/20 (farmer carry)
“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.”
― A.A. Milne
“Bad weather always looks worse through a window.” Tom Lehrer
RECIPE OF THE DAY: Brussel Sprouts with Grapes
“Doing the best at this moment puts you in the best place for the next moment.” Oprah Winfrey
RECIPE OF THE DAY: Shellfish Soup
The Vegetarian Myth
21 KB Swings 32/24kg
“Take time to deliberate; but when the time for action arrives, stop thinking and go in.” Andrew Jackson
RECIPE OF THE DAY: Bacon Guacamole Sammies
Robb Wolf on Paleo Diet Myths
“I am a pessimist because of intelligence and an optimist because of will.” Antonia Gramasi
RECIPE OF THE DAY: Paleo Taco Casserole
A Pediatrician Speaks out about Floride
“Just because I can’t do it today doesn’t mean I won’t be able to do it someday!”
RECIPE OF THE DAY: Baked Kale Chips
― George Washington Carver
― Randy Pausch, The Last Lecture
1 minute Front Squats 135/95#
1 minute Burpees
*Rest one minute between rounds.
“It is what a man thinks of himself that really determines his fate.”
Henry David Thoreau
RECIPE OF THE DAY: Citrus Salad with Poppy Seed Dressing
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
3 x 5
100 ft Bear Crawl
20 Kettlebell Swings 53/35
“Confidence is contagious. So is lack of confidence.”
― Vince Lombardi Jr.
Bring the Confidence! Bring your A game!
Sugar… New Research – it keeps getting worse.
Snatch Balance + additional Overhead Squat
10 x 1
- 95 pound Thruster, 10 reps
- 10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.
He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”
― Mark Twain
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
First posted October 21 2010
4 x 800
2 min rest
One of the things I like about Robb is that he is engaged in a path of learning and improvement. It is a constantly evolving process. He is not sold on his own opinions but rather in a search for the truth. He is not afraid to correct himself, a quality I find rare in people considered to be experts in their field.
Fear not, less than 2 days til the end of the world.
“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.”
― Mark Twain
Gravlax (Salmon recipe)
Note: Gym will be closed for Open Gym 4:00 to 5:30 pm on Thursday 12/20 due to a corporate event.
Friday is the end of the world as you all know (My theory is that as soon as the planets all line up on the opposite side of the sun, all of the solar system’s gravity will be working against us. We will be pulled into the sun. We must obey gravity it is the law),
so we are cancelling the 7:30pm class Friday night and having a party… A few short challenge throwdowns might add to the revelry. So if you want to entertain the masses in a showdown, throw down the gauntlet before a friend or a foe. Let the crowd determine your fate! They decide which WOD!
End of the world movie(s) will be shown. If you plan to imbibe, also plan for a safe return. Or to hang out until the end of the world.
I do have a friend who has a plan to save the world and is accepting donations for the cause…
if she is successful….We will also be cancelling the 7:30 am class on Saturday. We may need to recover:)
Clean and Jerk
1 rep @ 80% of max
EMOM (every minute on the minute) 10 minutes
3 rounds for time
20 Pull Ups
400 m Run
Endurance WOD 5:30pm only
60 meter sprint(flat)
EMOM (see above) 18 minutes
“Prediction is very difficult, especially about the future.”
― Niels Bohr
“It is known that there are an infinite number of worlds, simply because there is an infinite amount of space for them to be in. However, not every one of them is inhabited. Therefore, there must be a finite number of inhabited worlds. Any finite number divided by infinity is as near to nothing as makes no odds, so the average population of all the planets in the Universe can be said to be zero. From this it follows that the population of the whole Universe is also zero, and that any people you may meet from time to time are merely the products of a deranged imagination.”
― Douglas Adams, The Restaurant at the End of the Universe
I think he means we shouldn’t expect to find anyone out there if we are the survivors of the earth’s destruction. – so sad.
Each round for time:
400 m run
500 m row
If time difference greater than +/- 6 seconds per round; 10 burpee penalty
“We have to dare to be ourselves, however frightening or strange that self may prove to be.”
― May Sarton
“Nothing, Everything, Anything, Something: If you have nothing, then you have everything, because you have the freedom to do anything, without the fear of losing something.”
― Jarod Kintz
3 x 5
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.First Posted 15 June 2006
8 x build to max speed <100m
6 x 400 meter run
90 seconds rest
“There are no secrets to success: don’t waste time looking for them. Success is the result of perfection, hard work, learning from failure, loyalty to those for whom you work, and persistence.”
― Colin Powell
in 100 Words:
You didn’t bring the right clothes for your workout? Next Excuse?
Split Jerk Behind Head
5 x 2
3 rounds for time:
200 m Farmers Walk 45/25
50 Flutter Kicks (R+L=1)
10 Bumper Plate Burpees 45/25
“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.”
― Jordan Belfort
“It is better to offer no excuse than a bad one.”
― George Washington
Here are some people having fun with the sport that dominated 30+years of my life…
2 x 9 @70% 5 @ 80%
9 Hang Power Snatch 135/95
40 double unders
6 Hang Power Snatch 135/95
40 double unders
3 Hang Power Snatch 135/95
40 double unders
“Sometime we are lucky enough to know that our lives have been changed, to discard the old, embrace the new, and run headlong down an immutable course”
― Jacques-Yves Cousteau
Ready to go! Thank you all for spending your Thanksgiving morning with us!
Thanksgiving week Schedule
Friday 9:30 am and 5:30 pm all levels
Saturday 8:30 and beginner class at 9:30
Sunday 8:30 only all levels
5@85% 3@90 max reps @ 90%
AMRAP 15 minutes:
5 thrusters 95/65
7 Sumo Deadlift High Pull 95/65
10 Box jumps 24/20
“You can never cross the ocean until you have the courage to lose sight of the shore”
― Christopher Columbus
5 @ 40% 5 @ 50% 5 @ 60%
alternate with 3 x 5 Pendlay Rows
Tabata of each exercise 2 min break between exercises
Wall Ball 20/14
Row for Calories
Score is the total of lowest score on each
“That which does not kill us makes us stronger.”
― Friedrich Nietzsche
10 Insane “Sports” ?? Is cheese rolling paleo?
5 @ 68% 3 @ 77% Max @ 85%
21 Thrusters 95/65
3 Rope climbs
15 Thrusters 95/65
2 Rope climbs
9 Thrusters 95/65
1 rope climb
Coaches Corner: Feeling strong today? Rx + 115/80
More? Rx ++ No feet rope climbs…
“Don’t cry because it’s over, smile because it happened.”
― Dr. Seuss
Robb Wolf chimes in on comments
As many rounds possible in 8 min:
3 Power clean (155/105)
6 Ring dips
9 Air squats
Refresh, refresh, refresh. Crossfit has still not posted the first WOD for the CF Open. Its seeming like pretty much everyone who is signed up cannot make it on saturday to do it. Sooooo if you will be gone over the weekend you can do the WOD during open gym or during a class if it will not interfere with the rest of the class. Right now the plan was to do the workout on Saturday at 10am. If we do it on Sunday would anyone be able to make it then?
3 rounds for time:
9 Squat clean thruster (95/65)
21 Wallball shots (20/14)
I dont know
The Crossfit Open starts today. For those who signed up we will be running the workouts on saturday afternoons unless you really need to do it on a different day. It should be a fun 6 weeks to see where your at against the rest of the crossfit world. Whos excited?
As many rounds possible in 20 min:
2 Muscle ups
4 Handstand pushups
8 KB swings (70/53)
Its only 2 things, it doesnt look that hard…..
Money for Sarahs cooking class is due by next Saturday!!!