I’m not even sure I can explain today’s WOD…  Lets just say that our new rower arrived just in time to be used by the 9am class. 

WOD
Split into teams of two.
Row 300m while member of opposite team performs one of the following exercises:
K2E
Burpees
KB Swings
Wall Balls
Rope Climbs
Double Unders

When you reach 300m, member from opposite team must stop exercise. You then begin on one of the above exercises until member of opposite team reaches 300m on the rower. This continues until you have made it through all of the exercises. Each rep completed counts as one point. Tally up your points and partner’s points for score. The goal is to go as fast as you can on the rower in order to stop opposing team from racking up more points. 

On another note, we are going to be sending care packages to our troops in Afghanistan.  Ashley A. has served time in the Middle East and has suggested the following items for our soldiers:  Non-perishable snacks (think nuts, sunflower seeds, chocolates, gum) as well as magazines (keep them clean people!), lip balm, hand lotions, and other items for winter weather care.  We are taking donations now through December 1st.  We are also taking monetary donations to cover the cost of postage.  Help us lift the spirits of our troops this holiday season!

Time to start practicing your double unders!  Veteran CrossFitters had to sub five singles for every double under.  Newer athletes only had to sub three singles. 

Hard work has been paying off in the gym..  Ashley R. got her first dead hang pull-up this morning while Jenny and David had beautiful Overhead Squats.    It is fun to watch you all reach your goals and then make new ones!  -Dawna

STRENGTH
3×5 OHS

WOD
AMRAP in 20 min.
50 Double Unders
40 Box Dips
30 Sit-ups
20 DB Step-ups 
10 Pull-ups

Great job on the WOD today. I heard a few people mention that they were going to get their nutrition on track after Rx for weight today was 50% of body weight. We’re here to help you! Come to our Beginner’s Workshop on December 4th from 10am-2pm. In addition to teaching you the basic CrossFit moves, we are going to educate you on the proper way to fuel your body. This can seriously change your life. Sign up online or at the front desk. Hope to see you there! - Dawna

STRENGTH
3×5 Deadlift at 65% 1RM

WOD
Run 800m
~then~
9 Rounds at 50% body weight
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
~then~
Run 800m

Even with the rest between rounds, this WOD was tough. The consensus was that the jump change lunges and the rope climb were the toughest parts. Sasha learned to climb the rope today and did it over and over and over again. Nice work, everyone! - Dawna

SKILL:
3×5 OHS

WOD
3 Rounds
1 minute at each station, with one minute rest between stations
Row
K2E
Skaters
Rope Climb
Jump Change Lunges

Great job to all who came in and met Chelsea this morning. I was so impressed with the way you pushed yourselves. We are pushing capacity on many of our classes lately, so make sure you register online to save your spot! -Dawna
WOD
“Chelsea”
On the minute for 30 minutes
5 pull-ups
10 push-ups
15 squats

SKILL:
Overhead Squat
3×5 for form

WOD
Athletes run together. Upon return from run, divide up the work with only one athlete working at a time.

400m Run
200 Sit-ups
100 KB Swings 1.5/1p
50 Box Jumps 24/20
400m Run
100 Sit-ups
50 KB Swings
30 Box Jumps
400m Run

To all of our Veterans, thank you for your service and sacrifice.
SKILL:
Choose 2
Handstand
Rope Climb
Skin the Cat
Pistols

WOD
AMRAP in 10 Minutes
10 Wall Balls 14/20
10 Pull-ups

Okay, I know… I’m getting a bit ahead of myself. Yesterday I was writing about holiday toys coming early to the gym and today I’m going on about New Year’s Resolutions. 2011 is less than two months away. Do you really want to wait almost eight weeks until you start tackling your nutrition problems? Or would you like to have a head start on all of your neighbors and coworkers and not even have to put that resolution on the top of your list? Why wait until January 1st to start feeling, looking, and performing better? Conquer those food demons now. Not sure how to get started? Come talk to one of your Body & Fuel coaches. Nutrition check-in is a part of every membership.
-Dawna

SKILL
10 minutes to practice gymnastic skills
Muscle-up
L-Sit
Handstand
Skin the Cat

WOD
3 Rounds
26 Alternating Leg Split Push Jerks
26 Lateral Bar Hops

Today we worked on the Clean and Jerk.  For those of you who are frustrated by this move, take solace – you are not alone!  This is a complicated lift.  Do not expect to be proficient at it right away.  Below are instructions on how to execute the Clean which is no doubt the main source of aggravation in today’s workout.

Set-up:
Stand over bar with balls of feet positioned under bar approximately hips width apart.  Squat down and grip bar with over hand grip slightly outside of shoulder width.  Shoulders should be slightly over bar with back arched tightly. Keep arms straight. 

Clean:
Pull bar up off floor by extending hips and knees. As bar reaches knees raise shoulders forcefully.  Jump upward getting full hip extension. Shrug shoulders and pull bar upward as elbows flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. (You will hear us cue “fast elbows” here.)  Catch bar on shoulders while moving into squat position.  Once you hit the bottom of the squat, stand-up.  You have completed the Clean. 

Keep working hard and these lifts will get easier!  – Dawna

WOD
4 Rounds
400m Run
15 Clean and Jerks (95#/65#)
Rest one minute between rounds

I am back at the gym after being away on vacation for over two weeks and am amazed at the progress many of you made in such a short time. A few of you who couldn’t stay back on your heels while squatting are now able to do so. Not only that, I am seeing more and more squats going below parallel. People have graduated from the ring rows to the bands for pull-ups! I hear rumors of muscle-ups too!   Don’t even get me started on how your endurance has improved.  High fives all around for your hard work. I am super impressed am glad to be back at CrossFit Body & Fuel. -Dawna

Warm-up
400m row
Jump Rope
KB Swings

WOD
10 Rounds
7 Push Jerks 65#/40#
6 Lunges with bar behind neck
*Don’t set the bar down