Warm-Up:
Fish Game: (Damper 1)- go for 500m
2 Rounds
10 Wallballs
10 Ring Rows
Groiner Strecth (10 each leg)
10 Pass Throughs
Scorpion Stretch (10 each leg)

Power:
(1) Thruster EMOM
- Go for 10 minutes
- Increase Weight each Set

How do you feel after…FRAN?

Workout of the Day:

2K Row (Go for new PR)

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RECOVERY:
6-8 Min Foam Roll (Calf, Quads, IT Bands)
3 x :30sec Abductor Magnus Stretch (R/L)

Warm-Up:
600m Run
3 Rounds:
10 Squats
10 Pushups
10 Barbell SDHP
10 Situps

Workout of the Day:

Sumo Deadlift
(10-7-5) 3-3-3-3-3

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RECOVERY
3 x :30 Cross Legged Hip Stretch (R/L)

Warm-up:
3 Min Jump Rope

4 Rounds
10 Medball Cleans
4 Handstand Pushups

Recovery Work
5 Min. Stretching

Half Man…Half Cricket…Way to work hard Lane!

Workout of the Day:

5 Rounds for Time of:

5 Push/Split Jerk (Heavy)
7 Toes to Bar
10 Burpees

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Warm Up:

700 m row/3 damper

3 Rounds:
Leg swings front/back and side/side (10 ea)
10 pass throughs
10 wall balls
10 hip extensions
Groiner stretch (10 ea)

Power:
Sots Press 3x3
*increasing weight ea set

Congrats Tracy for your first RXD “FRAN”!!!  You did awesome!!
Also, congrats to our Attendance Challenge Winners.  Camo & D-Train took first place!  Joey & Animal were the runners up!  Look for all their WODs coming in Jan!!  Great job guys!

Work out of the Day:

“ANIMAL” a.k.a. “Liz”

AMRAP 15 Min
20 Sit ups
15 Squats
10 SDHP
5 Clapping push ups

Post rounds to coments.

Warm-up:
1/2 mile run
5 Rounds
10 Prone Cobras
10 Knee to elbows
7 Ring Rows
7 Plyo Pushups

Steve “holding it down”...even though I am sure that you are supposed to pick it up!  Good Job Buddy
Workout of the Day:

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Amongst all of the stuff that we are routinely inundated with via media sources, it is always nice to get something that we can really use.  Got this list in an email.  Hope it makes a difference.  Enjoy!

HANDBOOK 2010

Health:
1..    Drink plenty of water.
2.    Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3.    Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..
4.    Live with the 3 E’s—Energy, Enthusiasm and Empathy
5.    Make time to pray.
6.    Play more games
7.    Read more books than you did in 2009 .
8..    Sit in silence for at least 10 minutes each day
9.    Sleep for 7 hours.
10.    Take a 10-30 minutes walk daily. And while you walk, smile.

Personality:
11.  Don’t compare your life to others. You have no idea what their journey is all about.
12.  Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13.  Don’t over do. Keep your limits.
14.  Don’t take yourself so seriously.  No one else does.
15.  Don’t waste your precious energy on gossip.
16.  Dream more while you are awake
17.  Envy is a waste of time. You already have all you need..
18.  Forget issues of the past. Don’t remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19.  Life is too short to waste time hating anyone. Don’t hate others.
20.  Make peace with your past so it won’t spoil the present.
21.  No one is in charge of your happiness except you.
22..  Realize that life is a school and you are here to learn.  Problems are simply part of the curriculum that appear and fade away like algebra class but the             lessons you learn will last a lifetime.
23.  Smile and laugh more.
24.  You don’t have to win every argument. Agree to disagree….

Society:
25.  Call your family often.
26.  Each day give something good to others.
27.  Forgive everyone for everything..
28.  Spend time w/ people over the age of 70 & under the age of 6.
29.  Try to make at least three people smile each day.
30.  What other people think of you is none of your business.
31.  Your job won’t take care of you when you are sick. Your friends will. Stay in touch..

Life:
32..  Do the right thing!
33.  Get rid of anything that isn’t useful, beautiful or joyful.
34.  GOD heals everything.
35.  However good or bad a situation is, it will change..
36.  No matter how you feel, get up, dress up and show up.
37.  The best is yet to come..
38.  When you awake alive in the morning, thank GOD for it.
39.  Your Inner most is always happy. So, be happy.
40.  Live a life that your friends could defend you, but would never have to.

Warm-up:
2 minutes Jump Rope

4 Rounds (PVC, TB, Bar, Weight)
CrossFit 9 (4 reps each)

Power/Skill:
Turkish Getup 3-3-3

Who says Crossfitters aren’t characters?...Can you guess who?

Workout of the Day:

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

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Warm-Up:
500m Row

4 rounds
10 OHS
10 Pushups
10 Situps
10 Supermans
10 Dips
10 Pass Throughs

Skill:
Split Jerk

Sport:
Max Height Box Jump

Workout of the Day:

Split Jerk 1-1-1-1-1-1-1

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