Congratulations to Jen and Nick Zambruno!  Our good friends were married on Saturday in front of frailly, erectile friends, and a bunch of great exercisers.  We love you guys and wish you a long, happy and healthy life together.
There are many events in the coming weeks if you are looking to test your CrossFit-ability outside the confines of CFO before the Fran-niversary.
Novemebr 8 – Barbells for Boobs – Grace at CrossFit Parabellum – Please let Alison know you will be going. The gym will be closed on this day so we can go down and WOD to save 2nd base!
November 15 – Row-athon at CrossFit Walnut Creek.  This is a fundraiser at my buddy Andrew Williams gym in downtown Walnut Creek.  It’s 90 minutes of a team row, with mini WODs to score more points.  This is being held to raise funds for a friend of CrossFit Oakdale, Ericlee Gilmore, who died this summer after a battle with cancer.  I plan on heading tot his, so if you’re interested, let me know and we can caravan over the hill.
November 22 – Turkey Throwdown at CrossFit Excel in Manteca.  I’m in for this one too.  Alison, Thomas and I are on a team.  Teams consist of 2 guys and 1 gal.

Workout of the Day
Strength/Skill
Push Press Milo
OTM for 10, 3 Push Press
This is week 1.  Focus on the Push Press – use the weight from your 1RM last week.  A good starting weigh is 50-60% of 1RM.  No one is allowed to go heavier than 135/95 – focus on the basics of good hip drive and pressing, and we will build from there – going up 5# per week for the next 6 weeks.
Conditioning
AMRAP 10
10 Pushups
10 Situps
15 Air Squats
10 Situps