Football Gone Bad

3 one minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

Alisha aka 4x4 knows what it means to be consistent.  She's been a hard working and extremely dedicated to her nutrition and workouts.  We are really proud of her progress and know her journey has just begun.  Not only is she looking fit, but she is fit!  Congrats 4x4!

2011, it's time to start thinking about training for the CrossFit Games.  I am really going to wear down a lot of you and talk you into trying out for sectionals in March.  It will be an online video submission and I'll help video all you that enter.  Also, we are going to have two affiliate teams go to Regionals in May.  This year, you have to get past Sectionals as an individual (totally doable) to be eligible for a team.  There's also some opportunity for masters' division (45-50, 51-55, 56-60, etc).  Exciting.

Here's a video for anyone reading this blog that isn't a member of CrossFit yet...

January Special: $50 bones for 30 days to try our drug called CrossFit.

-Bulldog

Warped Beauty Standards Article...

Class Schedule: 6, 7, 8, 9:30am, & 12pm

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

How much work you can do in the least amount of time... WORD!

Friday's Christmas Eve Schedule: 6, 7, 8, 930, & 12

***The 6am crew is coming to the 8am class, so I am encouraging a really big crowd for the 8am class, in fact the more the merrier.

The 12 Days of Christmas WOD: Do the following exercises the same way you would sing the Christmas song.  i.e on the first day of christmas, 1 ohs. On the second day of christmas, 2 rack jerks and 1 ohs. On the third day of christmas, 3 power cleans 2 rack jerks, 1 ohs. Etc, etc.

1. ohs(115/75) 2. rack jerks (115/75) 3. power cleans (115/75) 4. deadlifts (115/75) 5.push-up, 6. toes to bar, 7. box jumps, 8. plate pushes 9. burpee to pull-up 10. bar dips 11. KB Swings (70/53) 12. squat clean thrusters (115/75)

CrossFitter of the Month: Josh aka "kentucky" Bailey.  Consistent workouts, big gains, and the right mindset for hard crushing wods.  Congrats Josh, we are going to do this each and every month and you get a 8x12 photo of your mug on the wall.  Not sure the exact criteria but we the coaches vote on it each month.  Josh keep up the hard work brotha!

So how many torn-up hands do we have from December?  Wednesday's WOD is a surprise...