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We are working through the pictures from the competition and they are awesome! Stay tuned!! Please make sure you grab this year’s Christmas ornament for your tree! Workout of the Day For time: 50 Pushups 40 DL 225/155 30 Power Cleans 135/85 20 Bar Facing Burpees
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Congratulations to all of the PR’s today. 30 minutes did you all good:) We are reposting this because, it was just a great write-up. If you weren’t around in 2014 when we first posted it, you will definitely learn something new. “We’ve done today’s WOD,  “Jonesworthy” before.  It’s not a great Open prep – I don’t really think we’ll see KBS or air squat (well maybe air squats), and pull-ups will likely be chest to bar.  But every WOD doesn’t have to be a prep for something else, sometimes it just is what it is.  This one is tough conditioning and a grip smoker. Jonesworthy appeared on CrossFit.com in 2004 – it’s nearly 10 years old!  I’ve attached the comments page – some of the questions are funny, even if we hear the same ones 10 years later.  Like, “didn’t we just do this?” or “pullups again?” Greg Glassman, whose comments...
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They call the Clean and Jerk the “King of Lifts.” Why? Because it’s the most efficient way to put the most weight overhead at once? Because you need to be strong, fast, flexible and more to accomplish this task? Because it requires strong legs, pullers and pushers to accomplish this task? Yes, yes and yes. It’s been awhile, but we test the clean and jerk max on Wednesday. Some thoughts. We are going to give you 30 minutes to make the lift. Thats a lot of time. Take a good number of lighter lifts. Have a plan – I would say if you are expecting to hit 225, I would plan on 95, 115, 135, 155, 165, 175, 185, 195, 205, 215 and finally 225. That’s 11 lifts, of which 5 are pretty heavy. If you think you are going to squat clean and split jerk (probably the most efficient...
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It’s always surprising when we bust out the kettlebell snatch how unforgiving that bell can be. I hope your wrists and forearms stay nice and bruise free in the coming days. If you are snatching and racking the KB properly, you should not sustain bruising. Like anything, it requires practice. But the kettlebell is a great tool to build endurance and just plain toughness. Workout of the Day 10 Rounds 30 Doubleunders Even rounds 10 Handstand Pushups Odd Rounds 5 Bar Muscle Ups
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It’s crazy to think we are coming up on the last weeks of the second decade of the 21st century. I didn’t realize that change was coming until I began seeing some “best of the decade” lists this weekend. Before the year is out, I want to test our Clean and Jerk max – we will do that on Wednesday. I have a Christmas Eve workout planned – we have done it before, a few years ago. It’s not a hero workout, it’s of my own design, I call it “Lazarus.” Workout of the Day Back Squat 3 sets of 3, 80% Push Press 3 sets of 3, heavy-ish, 70-80% This is a change from the last few weeks. Conditioning 20 KB snatch, left hand, 53/35 20 KB snatch, right hand, 53/35 40 Calorie Row 20 KB Push Press, left hand, 53/35 20 KB Push Press, right hand, 53/35
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