As Many Rounds as Possible

400M Run

Pull-ups

Well that was way more fun than I thought it would be. Mostly because my wife did all the work. I'd like to thank the Academy for bestowing this award upon me, my parents for endowing me with the natural gifts required… oh wait, what. Yeah wrong thank you speech. Thanks to all of my athletes that showed up and brought their family. Thank you to Arrowhead and North Scottsdale Crossfit for participating. 

Sounds like we might do it again soon.

If everyone that brought a dish could email me the recipe I'll put together a page with all of the dishes listed. 

Nice work people. 

Everyone loves eating meat off the grill!

Let's face it. A good ass is hard to ignore. Most of us come to the gym and work our tuckus off so that said tuckus looks good. 80% of body composition & fitness results are going to be determined by nutrition. 

To support that goal next week will kick off the Mr. & Ms Paleo Firebreather Challenge. Seven weeks filled with fun & frivolity about the Paleo diet and looking good naked. It's $30 to join and all of the money goes to the 2 eventual winners. 

Check out the detail at 

http://paleochallenge.wordpress.com/ 

WOD

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24″) /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

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I’ll be doing this Work out Saturday morning as Rx’d. I haven’t run since August. But this work out is worth it.

Of course everyone is invited to participate in the WOD as well & of course any donations that could be made to help support the families that were affected by this tragedy would be beyond awesome. 

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12/6/09

Most of the time my posts are delayed it’s because I either forgot to take a picture of the board or just don’t have time to sit down at the computer. I’ve been staring at the results for the Work Out for the last two days trying to write them down. I wanted to say something meaningful about the Men and Women of Fort Hood. I don’t have anything deep or insightful to say. But I am asking you to visit www.cflumberjack.org and donate. If that doesn’t make a difference I don’t know what will. 

Mark 36:40

190# DL, 24#KB, OHS 55#, Squat Clean 65#

Cindy 40:32

115# DL, 24#KB, 45# OHS, 45# Squat Cleans

Jake

As Rx’d except #55KB

Jess

DNS (Did not Show) Needs to make double donation

8:30AM and I was all alone. I was about to grab my gear and go do this with a couple of other friends when Mark and Cindy showed. The only reason they came? Because Jess talked them into it. And Jess sent me a txt msg mere moments later saying she was hung over and not making it. Then it took us almost 40 minutes to do the math on the bars and divide everyones bars up. We are off to a great start!

3-2-1 GO! The 275# Deadlifts weren’t as bad as I thought they would be. But I was still the last person out on the run and Mark and Cindy just kept increasing the gap from there. KB Swings were nothing. The OHS definitely put a crimp in the time. If you asked me when I was done how long the took I’d say 5 minutes. But the Garmin begged to differ and said over 7 minutes. The only good part was Cindy doing them right there with me (most of the time.) Burpees, Pull-up and box jumps went as expected. The cleans at the end also might have taken a little longer than expected. Over all it was a terrific work out for a terrific cause. 

Please Donate: HERE

That is one of the great things about CrossFit is that everyday is a competition. Urgency and focus.

As an athlete I also knew that in 3-4 months I had to master some specific skills and maybe some strategery.

CrossFit will reward you on Annie if you rock double-unders. If not, you just muddle through and have a bad time or even worse, Scale.

A workout program with out a goal is a dead end. And with the intensity that we apply it will lead to burnout and quitting.

So you have an assignment. Have a Freakin’ Goal!

I’ve installed a ‘Why Are You Here?’ White board next to the WOD White Board. You might notice it when you come in tomorrow. A short term goal is mandatory. A long term goal is optional. Your goal has to be specific, measurable and achievable. 50 double unders by the end of February, a 35 inch waist, 1:15 400M Run. Those are all great goals. I want a perkier butt is not (and I’m certainly not going to measure it for you).

I’d like to thank Rebe and Freddy C at one world for the inspiration.

The Board is waiting!

What:  Jump Street Indoor Trampoline Park

When: November 25th 2PM

Where: 455 E. Warner Rd. Chandler, AZ 85225 (Warner & Arizona Ave)

Why: As a Crossfitter I fancy myself a backyard gymnast. You should too. Let's go get our jump on and see if we can practice doing flips on something safer than 3/8" rubber mat.

For Simplicity bring $16 for 2 hours of jumping. 

If this doesn't look like fun we need to have a serious talk.

The cake says he’s 91. The digital timer says he’s 30. Father time says he remembers from when he was a kid. Either way he’s old.

The payoff…

The Terminator…

Jordan nailing her lift…

Tyler contemplating how easy that went up…

Dylan burning the midnight oil…

The statistics…