Cashew Cheese and Pomegranate Filled Acorn Squash
I am thankful for my CrossFit Family! I appreciate you all sharing thanksgiving with us! Love you all! – Tim
Warm Up: 3min Of “Mary”
3min of “Mary”
Strength: EMOM 10MIN
1 Snatch + 2 Hang Snatches @ 70%
Conditioning: 5 Rounds for total Reps
1min ME Thrusters
1min ME T2B
“If you’re funny, if there’s something that makes you laugh, then every day’s going to be okay.”
― Tom Hanks
Mobility WOD 166
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
20 Thrusters 115/75#
20 Thrusters 115/75#
Snatch Balance + Overhead Squat
5 x 3
In teams of 2
Row 750 m while partner holds Front rack 205/135
50 Burpees while partners holds bar overhead 135/95
50 Thrusters while partner holds chin over bar
“Live as if you were to die tomorrow. Learn as if you were to live forever.”
― Mahatma Gandhi
Fiery Hot Pork Skewers
Avoiding Food Fatigue
November PR’s Great job! Get your PR’s are on the board in December!! Last chance in 2012!
Back Squat 5×4 @75%
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
First posted 29 September 2010
20 minute AMRAP
10 push press 115/75
10 kettlebell swings
10 box jumps 24/20
Endurance running WOD 5:30pm class
Skill running hills
12 x 200 hill sprint (approx 8% grade)
Recovery: walk down
For the endurance class I recommend having a stopwatch on a wristwatch.
Goal for the 200’s – stay within + or – 3 second on all. Penalty – 10 lunge jumps.
Best shoes are low with less than 6 millimeters rise in the heel.
Once we build up the group we will select races to train for and compete in .
This also made me think of another Jack
“Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.”
― Jack LaLanne
1 rep max Back Squat
Dead Hang Pull Ups
Hand Release Push Ups
Hand Stand Push Ups
Score total reps for all three
The secret of how to get good at something.
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who had practiced one kick 10,000 times.”
― Bruce Lee