~~~CHRISTMAS PARTY TOMORROW~~~
QUOTE OF THE DAY: “The blood of your fathers has turned to water in your veins. Not your lot is it to be strong as they were. Having tasted neither life’s sorrows nor it’s joy, like a sickling you look at life through a glass. Your skin will shrivel, your muscles grow weak, tedium will devour your flesh destroying desire. Thought will congeal in your skull and horror will stare at you from the mirror. Overcome yourself, overcome yourself. I tremble, I seethe, I clench, I seize the haul.” -Yuri Vlasov
"The best athletes are those who know their cons better than they know their pros, those who really understand their limitations, and work with and for them. Those are the real champions in my book — athletes who actively look for their weaknesses and slowly become attached to them."
From the Tabata Times article "Why You Should Take a Comfortable WOD and Make It Uncomfortable" - read the article at:
http://www.tabatatimes.com/why-you-should-take-a-comfortable-wod-and-make-it-uncomfortable/
---WORKOUT OF THE DAY---

*STRENGTH*
4 RNDS
8 x Barbell/TRX Rollouts
12 x Weighted DB Lunges (6/6)

**CONDITIONING**
10 RNDS
1 x Power Clean @ 205#/135#
3 x Strict Pull-Ups
5 x Box jumps @ 30#/24#

 
 
QUOTE OF THE DAY: “Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re only as good as your weakest link.” - Greg Glassman

"Catch, drive, finish and recover, better known as rowing. Functional fitness athletes know all too well the pain that accompanies this mono structural movement — row sprints can fatigue muscles quickly and tax the cardiovascular system, while rowing for distance (like 13.1 miles) can wreck your low back and legs during and after the workout is complete. This continuous fluid movement — which doesn’t allow for much rest — often leads to repetitive stress injuries and tightness."
From the Tabata Times article "WOD Recovery Yoga for Rowing"
Read the entire article at:

http://www.tabatatimes.com/wod-recovery-yoga-rowing/
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*
4 RNDS
10 x Bicep Curls
10 x Weighted Step-Ups (5/5)
1min Side Plank (R/L/R/L)

**CONDITIONING**
8min AMRAP
8 x One-Arm Bridges (RT)
8 x TRX Rows
8 x One-Arm Bridges (LT)
8 x TRX Rows
8 x Jump Squats
8 x TRX Crunches

---WORKOUT OF THE DAY---

*SKILL/STRENGTH*
Hang Snatch
2 - 2 - 2 - 2 - 2

**CONDITIONING**
PARTNER WOD
(One partner working...one partner resting)
2 RNDS
2min Burpees
2min Wall Ball Shots
2min HSPU

Score = Total Reps
 
 
~~~ 3 DAYS UNTIL THE CHRISTMAS PARTY ~~~
QUOTE OF THE DAY: “Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” - Mark Twain
"I have always respected our trainers, and have always known they do the absolute best for each of the athletes in the gym, no matter their training ability. However, stepping in to the trainer role changed how I approach my own training and taught me just how much goes in to a typical class on a typical day."
From "3 Thoughts From a New Coach" - read the article at:
http://www.tabatatimes.com/confessions-new-coach/

---WORKOUT OF THE DAY---

*CONDITIONING*

2.5K Row

 
 
~~~4 DAYS UNTIL THE CHRISTMAS PARTY~~~
QUOTE OF THE DAY: "Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved." - Helen Keller
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*
4 RNDS
5 x Body Saws
10 x T-Pulls
10 x TRX OH Lunges (5/5)

**CONDITIONING**
4 RNDS
500m Row
10 x Triceps Ext
10 x V Sit-Ups
10 x Pistols

‘Twas the night before CrossFit and all thru the box
A few athletes were stirring, some in knee socks
They were stretching their hammies and taking good care
in hope that a “PR” soon would be there...

From the TABATA Times article "'Twas the Night Before CrossFit" - read intire article at:
http://www.tabatatimes.com/twas-night-crossfit/

---WORKOUT OF THE DAY---

*SKILL/STRENGTH*
Barbell Complex: 3 Push-Press + 1 Split Jerk
5 x 1

**CONDITIONING**
10 - 20 - 30 - 20 - 10
Pull-Ups
Push-Ups
Med Ball Slams @ 20#/14#
AbMat Sit-Ups


 
 
~~~5 DAYS UNTIL THE CHRISTMAS PARTY~~~
QUOTE OF THE DAY:  “The decisions we make in this moment are based in either love or fear. So many of us choose our path out of fear disguised as practicality. What we really want seems impossibly out of reach and ridiculous to expect so we never ask the universe for it. I learned many, many lessons from my father, but not least of which is that you can fail at something you don’t want, so you might as well take a chance doing what you love.” - Jim Carrey
"The physical benefits of weightlifting are well documented. Improved speed, power, muscle mass, weight loss, etc.—most CrossFitters have already seen the positive impact that consistent weightlifting can have on the body.

But what about the brain?

Recent studies suggest that regular resistance training (i.e. strength training and weightlifting) can provide a host of benefits to our mental health—such as improving an individual’s memory, slowing the onset of dementia, and providing a boost to our overall cognitive performance."
From the Box Life Magazine article "Can Weightlifting Help Your Brain?" - read the article at:
http://www.boxlifemagazine.com/health/can-weightlifting-help-your-brain-perform

---WORKOUT OF THE DAY---

*STRENGTH*
4 RNDS
5 x Pendlay Rows
10 x Single-Arm OH Squats (5/5)

**CONDITIONING**
Bring Sally Up, Bring Sally Down Squat Challenge

(watch the video)
http://youtu.be/jSZGNhprPvU
During the song - when you hear "Bring Sally Up", you stand up...when you hear "Bring Sally Down", you squat and hold. Go as long as you can - if you fail and drop the bar before the song is over, then finish with air squats.
Choose your weight:
135#/95#
95#/65#
45#/35#



 
 
QUOTE OF THE DAY: “You do not need to do many different exercises to get strong - you need to get strong on a very few important exercises, movements that train the whole body as a system, not as a collection of separate body parts. The problem with the programs advocated by all the national exercise organizations is that they fail to recognize this basic principle: the body best adapts as a whole organism to stress applied to the whole organism. The more stress that can be applied to as much of the body at one time as possible, the more effective and productive the adaptation will be.” - Mark Rippetoe
"How long will you continue to lift, with no marked progress? How many years will you let your numbers stagnate before you do something about it? How many times will you walk into the gym and watch your numbers decrease before you admit to yourself that you have no idea what you’re doing? In this article, I will discuss some of the pitfalls I see from my own client’s previous training styles, as well as my own pitfalls, to help you better understand when it is time to seek outside counsel for guidance in your training."
From the Lift Big Eat Big article "You Have No Idea What You're Doing" - read the article at:

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*
3 RNDS
5 x OH Squats
10 x Plank Rows (5/5) AHAP

**CONDITIONING**
(PARTNER WOD)
One partner working...one partner resting...AT ALL TIMES

12min AMRAP
12 x Wall Ball Shots @ 20#/14#
12 x KB Swings @ 53#/35#
12 x Over-the-Box Jumps @ 24"/20"

 
 
QUOTE OF THE DAY: “You were put on this earth to achieve your greatest self, to live out your purpose, and to do it courageously.” - Steve Maraboli
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*
3 RNDS
10 x TRX Chest Flies
10 x Shoot-Thrus
10 x Weighted Step-Ups

**CONDITIONING**
3 RNDS
1min Stations...15sec trans
1. Plank
2. Sprinter's Starts
3. Sledgehammer
30sec Rest

“Although initially thought to improve an individual’s ability to heal, mechanical unloading [stillness] promoted by extended periods of bed rest has emerged as a contributing factor to delayed or aberrant tissue repair.”
From the Tabata Times article "Stillness is the Enemy!" - read the article at:
http://www.tabatatimes.com/stillness-enemy/

---WORKOUT OF THE DAY---

*STRENGTH*
3 RNDS
5 x Push Jerk
Max L/Tuck Hang

**CONDITIONING**
5 RNDS
(@ 155#/105#)
5 x Deadlifts
5 x Hang Power Cleans
5 x Shoulder-to-OH
30 x Double Unders


 
 
QUOTE OF THE DAY: "If we understood the power of our thoughts, we would guard them more closely. If we understood the awesome power of our words, we would prefer silence to almost anything negative. In our thoughts and words we create our own weaknesses and our own strengths. Our limitations and joys begin in our hearts. We can always replace negative with positive." - Betty Eadie
"Stop and think about that for a second. We feel like failures because of the results of a WOD. Instead of leaving our box feeling empowered, we feel defeated because our best didn’t measure up to someone else’s best.

The whiteboard is a tool. It cannot tell you anything about your life other than the basic numbers of a WOD."
From the Tabata Times article "Don't Let the Whiteboard Define You" - read the article at:
http://www.tabatatimes.com/dont-let-whiteboard-define/

---WORKOUT OF THE DAY---

*CONDITIONING*

500m Row

50 x Push-Ups

500m Row

50 x Sit-Ups

500m Row

50 x Air Squats

500m Row
 
 
QUOTE OF THE DAY: “Once the soul awakens, the search begins and you can never go back. From then on, you are inflamed with a special longing that will never again let you linger in the lowlands of complacency and partial fulfillment. The eternal makes you urgent. You are loath to let compromise or the threat of danger hold you back from striving toward the summit of fulfillment.” - John O'Donohue
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*
4 RNDS
10 x Supine Rows
10 x One-Arm OH Squats (5/5)
10 x Box Dips

**CONDITIONING**
10min AMRAP
10 x TRX Jumping Lunges
10 x TRX Crunches
10 x TRX Rows
10 x Y-Pulls
"The air, water, and food we breathe or ingest is indeed filled with toxic chemicals, but the body has a pretty efficient detoxifying system set in place in the liver, kidney, and spleen. What's more, there is no widely accepted evidence that juice helps them do their job more efficiently.

These systems do, however, need nutritional support. Paradoxically, fasting deprives the liver of amino acids (cysteine, glutamine, glycine) that are important to this natural detox process. Likewise, amino acids make toxins more water soluble, which allows them to be eliminated through bile.

And the colon cleanse? That's too silly to even begin to address."
From the T-Nation article "The 10 Dumbest Diet Myths" - read the entire article at:
http://www.t-nation.com/diet-fat-loss/10-dumbest-diet-myths

---WORKOUT OF THE DAY---

*SKILL*
Double Under & HSPU Practice

**CONDITIONING*
10 - 8 - 6 - 4 - 2
Front Squats @ 135#/95#
Burpees OTB
10 x Knees-to-Elbows between sets

 
 
QUOTE OF THE DAY: “The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins.” - Bob Moawad
"When I started CrossFit I was damaged, although I didn’t realize to what extent. As a young girl, the first person who taught me how to feel about my body was my mom. I watched her as she got ready. How she cursed her belly. Even when she didn’t speak, her inner dialogue about her body was plastered on her expression...

What [watching my mom] taught me as a little girl was that my body would never be good enough, despite my efforts."


From the TABATA Times article "Women’s Only: Does CrossFit Help or Hurt a Woman’s Body Image?" - read the entire article at:
http://www.tabatatimes.com/crossfit-womans-body-image/


---WORKOUT OF THE DAY---

*STRENGTH*

4 RNDS
6 x DB Snatch (3/3) AHAP
6 x L/Weighted/Strict Pull-Ups AHAP

**CONDITIONING**

5min AMRAP
5 x KB Clean (Right) @ 53#/35#
5 x KB Push Press (Right) @ 53#/35#
5 x KB Clean (Left) @ 53#/35#
5 x KB Push Press (Right) @ 53#/35#
5 x Box Jumps @ 24"/20"