Workout of the Day
5 rounds for time of:
7 Squat Cleans (155/105)
14 KB Swings (53/35)
Strength: Back Squat 5-5-3-3-5
Primal Holiday Recipes-Mark’s Daily Apple
The Problem With Serving Sizes–The New York Times
The work an unknown good man has done is like a vein of water flowing hidden underground, secretly making the ground green. ~Thomas Carlyle
50 Chin ups
100 Push ups (de-load)
Run 1 mile (MHS Loop)
Strength: Push Press 3-3-3-2-2
“Why I Hire People Who Fail”-Harvard Business Review.
“Success is going from failure to failure without loss of enthusiasm.”~Winston Churchill
As many reps as possible in 10 minutes of:
500 M Row
30 Power Snatches (135/95)
As many muscle ups as possible in the time remaining
Post reps completed to comments.
Strength: Snatch 1-1-1-1-1
The things we hate about ourselves aren’t more real than things we like about ourselves. ~Ellen Goodman
3 rounds for time of:
400 M Run
3 Rope Climbs
30 Wall Balls
Strength: Weighted Chin up 3-3-3-3-3
9:00am CrossFit WOD
3:30-4:30 CrossFit Kids (ages 11-14)
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD(Open Gym)
“The whole problem with the world is that fools and fanatics are always so certain of themselves, and wiser people so full of doubts.”~Bertrand Russell
One Minute On…One Minute Off…for 10 minutes perform:
30 KB Swings (70/53)
You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
Perform this workout one minute on and one minute off. Total time is 10 minutes.
For every penalty counted, perform 10 burpees.
Post rounds completed and penalties to comments.
Compare to 3.11.11
Skill: “Goat Day”
“Goats” are weaknesses or movements that give you trouble. ”Goats” may be the single best way to become a better athlete. Make your deficiencies your strong points. Ever take time to do it?
“Free to Be Fat” from the Daily Beast.
CrossFit Kids-Start today!! Each program will be 8 weeks.
Ages 6-10 Thursdays 3:30-4:30
Big Dogs Ages 11-14 Fridays 3:30-4:30
“I wouldn’t say it’s not hard, but why wouldn’t it be? All important things are hard.”~Toni Morrison