Today's Lesson Plan

Patty & DAD (Deano) @ World Junior Championships

Looking to repeat this scene at the Olympic Gold medal Game in 2010

I hope you all enjoyed Quatchi, the coolest 2010 Olympic Winter Games Mascot by the way.

2 Part Tuesday Workout

Lil Group Warmup followed by:

Part 1 - The Run
Run 1000m
rest 3 minutes
Run 500m
Record times

Part 2
Max Reps Overhead Squats
- 7 minute time limit
- Loading - 50% of body weight
- racks are allowed (Stagger the 7 minutes to allow everyone on the racks)
- rest as needed, clock starts when you begin first OHS

Top Ten of part 1 and part 2 will be posted. Who will make both lists???

Good Luck!

Editors Note: anyone who beats the bear in both categories gets a free pair of Camo Shorts or Pants

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This week I (T-bear) am challenging everyone with 6 original workouts that will give us some new experiences and a double dose of that Crossfit hit.

This past weekend was extremely informative and gave us a standard for running that we've been without until now. Get ready to V-sit, lift your body weight, learn The Pose Running Technique, and run a variety of new distances.

Monday's WOD

"Quatchi"
21 Box Jumps (females @ 24", males @ 28")
21 Push Jerk (65lbs/95lbs)
7 Muscle Up*
15 Box Jumps (24"/28")
15 Push Jerk (65lbs/95lbs)
5 Muscle Up
9 Box Jumps (24"/28")
9 Push Jerk (65lbs/95lbs)
3 Muscle Up

*sub 3 pull-ups and 3 ring dips for 1 Muscle-up

Andy Sac Has me Using Fit Day to Log What I Eat....So Should You

Crossfit programming can be a tricky business. Working around "sore" areas using different movement patterns is paramount in my opinion.

Equally important is varying the work rest modes. The Centurion is a classic workout that delivers a localized muscular endurance wallop. BE WARE!

Friday's Workout
The Centurion
- 100 jumping squats (45/30lbs, below parrallel to feet off ground)
3 minute rest (not terribly important...go 2 minutes after last person finishes)

- 100 Shoulder press (45/30lbs, touch shoulders to full lockout)
3 Min Rest

- 100 AbMat Situps (head touches mat, touch finger tips to floor in front of toes)
3 Min Rest

- 100 Sumo Deadlift High Pull (Black/Red KB, floor to neck)

Add up all the times, lowest score wins.

We have a running Cert at the gym Saturday and Sunday. Classes are Cancelled. Sorry for any inconvenience.

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Wildabeest Week Day 4 continues with a celebrity workout. TBEAR Gymnastics

When you get there you will see what it is, but I can tell you this much. It will focus on skills, be tons of humiliating fun and wrap up with a 10 minute body weight hit.

See you at the barn

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Crossfit: Functional Movements, performed at High Intensity and Constantly Varied programming to deliver Optimal Physical Competence in the 10 GENERAL PHYSICAL SKILLS

1. Cardiovascular endurance - The ability of body systems to gather, process and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store and utilize energy.

3. Strength - The ability of a muscular unit, or combination of to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

You are only as strong as your weakest link. Deficient in one of these areas....life will find it and F#@k you up!!! Using these 10 general physical skills to mess with Yoga and marathoners Minds is cool too. Once you explain these they have to admit they are not fit.

Wednesday's Workout: REVENGE of the BIG MAN Short hard fast warmup (get the lead out), squat clean technique, Squat Clean 1,1,1,1,1

Total Combined Tonnage wins, Power cleans don't count, 2 fouls are permissible, 3rd foul=0

Daily News: Maintaining Weight Loss is a lifestyle choice