HAPPY NEW YEAR

Hey everyone. Last chance to get a 2010 workout in. I won't be in the gym yet again today, but for everyone that does decide to put in some last minute work, try to go into the new year a better you. Here's what you should do.

New Year, New You WOD

Ask yourself what are your 3 weakest movements or something you have just been wanting to get some work time on. Once you have decided what those are, throw them into a 20min AMRAP.

For example I decided that I really need to work on my 1 legged squats, hand stand walk, and L-holds. So my AMRAP would look like

20min AMRAP of:
5 1 legged squat (each leg)
10m hand stand walk
15 second L hold.

So if you work out today, make yourself better for 2011.

Happy New Year and see everyone soon.

WEDNESDAY 29 DEC

Julie and I will not be in for lunch today. We are spending some much needed time with family. Do yesterday's posted WOD, since we chose to do a goat yesterday instead.

Or you can do Karen if you want. I did it this morning, finishing in 8:38.

Karen

150 Wallball Shots for Time.

Hope to see everyone back in tomorrow!

Tuesday - 28DEC2010

*day 50: Burpee Challenge*
don't forget to time today's burpees to compare to the time of your 25.

Rx
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.

Take two points off your score for each instance of the following “faults”:
1. Resting at the top. If you stop at all in the top position -2
2. Rounding back. If you round your back in the bottom position -2
3. Propping. If you use your hands or elbows to prop yourself in the down position or sit on your hamstrings -2
4. Chest falling forward - 2
5. Pushing through the toes-2

Do NOT count the rep if you fail:
1. Depth. If you don’t go below parallel -0
2. Extension. If you have do not fully extend your hips at the top -0
3. Extension. If you have do not fully extend your knees at the top -0
Conceivably you could get a zero here. Good form throughout is the ultimate goal.

scaling options
BEGINNER
Tabata “Bottom to Bottom” Squat (6 rounds)
Run 1/2 mile

Monday - 27DEC2010

*day 49: Burpee Challenge*

Hope you enjoyed your holiday... now let's get back to work

Rx
"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

scaling options
ADVANCED
Three rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

INTERMEDIATE
Five rounds for time of:
95-115/65-75 pound Deadlift, 12 reps
95-115/65-75 pound Hang power clean, 9 reps
95-115/65-75 pound Push jerk, 6 reps

BEGINNER
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

Friday - 24DEC2010

*day 46: Burpee Challenge*

Rx
"Randy"

for time:
75# Snatch, 75 reps

- or -

Rx
REST DAY

Merry Christmas! Enjoy your weekend but come back Monday ready to do work.

Thursday - 23DEC2010

*day 45: Burpee Challenge*

Rx
Back Squat 3-3-3-3-3 reps

this WOD is self-scaling

Tuesday - 21DEC2010

*day 43: Burpee Challenge*

Rx
AMRAP 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
15 Overhead Squats at 95/65#

scaling options
ADVANCED/INTERMEDIATE
AMRAP 20 minutes of:
5 Pull-ups
10 Dips
15 Overhead Squats at 65/45#

BEGINNER
AMRAP 12-15 minutes of:
5 Pull-ups (Beginner and Assisted okay)
10 Dips (Assisted okay or sub push ups)
PVC-25 pound Overhead squat, 15 reps

Monday - 20DEC2010

*day 42: Burpee Challenge*

Rx
Three rounds of:
10 Weighted pull-ups
30 Back extensions

scaling options
AVANCED/INTERMEDIATE
Three rounds of:
10 Weighted pull-ups
20 Back extensions

BEGINNER
Three rounds of:
10 Pull-ups (Assisted or Beginner okay)
10 Back extensions

Friday - 17DEC2010

*day 39: Burpee Challenge*

Rx
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

this WOD is self scaling

Thursday - 16DEC2010

*day 38: Burpee Challenge*

Rx
Three rounds of:
10 Deadlifts
30 GHD situps

**use a weight that you can keep a good back position with

scaling options
ADVANCED/INTERMEDIATE
Three rounds of:
10 Deadlifts
30 Situps

BEGINNER
Three rounds of:
10 Deadlifts
20 Situps