Now for the second day of Christmas (two turtle doves for those of you who know the tune) we have a fun tabata mashup.

Warm-up: Coach's choice

Technique: Front squat (3,3,3,3)

Workout:
0 to 20 seconds: alternating pistols (use the necessary progression)
Rest 10 seconds
30 to 50 seconds: pullups
Rest 10 seconds
60 to 80 seconds: kb swings (red/black)
Rest 10 seconds

Repeat this sequence 8 times. Your score is the total number of repetitions, that is just keep the count going from one exercise to the next.

What exactly is a turtle dove anyway?



Turtle Dove

Hope everyone enjoyed the gorgeous, yet cold, weather this weekend. Now it's time to start off the week with something a little bit different.

Warm-up:
5 minutes of 1 wall-ball, 1 burpee, 2 wallballs, 2 burpees, 3 wallballs, 3 burpees... go as high as you can in the alloted time.

Technique/Workout:
Warm up the lifts that follow as needed. Perform the following sequence without putting the bar down. Power clean from ground, push-press, push-jerk, and split-jerk. Repeat this sequence at least five times taking adequate breaks in between sets. Your score is your maximum weight attained without failure. A couple of points to keep in mind, yes we are trying to go heavy but not at the risk of injury or sacrificing good technique.

Now I couldn't resist a little bit of holiday fun. Keeping in mind with one of my favorite carols may I present the first day of Christmas, also known as a Partridge in a Pear Tree.



12 Days of Christmas

-Kermit

This Saturday CrossFit's all over the world are participating in this Memorial Workout following the Tragic shootings at Fort Hood on Nov 5.

Here is the article:
http://www.forthoodsentinel.com/story.php?id=2596

Warmup: Kermit's Choice

Technique: Review Movements for the Workout

Lumberjack 20

20 Deadlifts (275lbs/165lbs)
Run 400m
20 KB swings (2pood/1pood)
Run 400m
20 Overhead Squats (115lbs/70lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs/25lbs each)
Run 400m


The Shoe Bomber Boxing Clinic
Time: Noon every Saturday
Duration 1.5hrs
Cost $20

Near, far! A thirty minute grind time of 9,15,21 reps!



In teams of two with a running clock complete as many rounds as possible of:

9 pull ups
15 lunges
21 sit ups

Only one person can work at a time!

We ordered this documentary a while back with a plan to screen it at the box. We'd like to get some feedback on when would be a good time to do this? Was thinking a Friday night after classes either this week or next. Who interested in seeing this? Let us know. If you have watched Food Inc or King Corn. This one is different but Features one the farmers from Food Inc. Here is the Trailer.

I found this recipe and being a big fan of both bacon and mayo I thought it would be worth a try. Who wants to try Bacon Mayonnaise?
http://bitten.blogs.nytimes.com/2008/08/25/introducing-a-recipe-contest-with-prizes/ It looks pretty good.

Thursday is Big Man Night!
Warmup:800m Indian Ball Run

Technique: Power Clean (8, 5, 3, 1) work up to find your max

Workout: (this workout was borrowed from CrossFit Football)
Complete for time:

10 Power Cleans
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
7 Power Cleans
17 Push Ups
6 Power Cleans
16 Push Ups
5 Power Cleans
15 Push Ups
4 Power Cleans
14 Push Ups
3 Power Cleans
13 Push Ups
2 Power Cleans
12 Push Ups
1 Power Clean
11 Push Ups

*Use 75% of 1 RM for Power Clean weight (example max power clean is 180lbs workout will be done at 135lbs)

http://www.powerathletesmag.com/pages/pistols.htm


Warmup: Partner up, grab 2-10lbs plates, 1 25lbs plate, 1st person will set up in plank position and partner will place a 10lbs plate on there partners midline. First person will hold for 30 seconds. Then switch partners and repeat. Were gonna do this every minute on the minute until we get some failures. Slowly adding 10lbs then 20lbs, 25lbs, 35lbs and so on. Then the two top people will face off.

Technique: Playing with Pistols,

Workout:
Burpee/Vsit/Pistol Pyramid

2 Burpees, 2 Vsits, 2 pistols (one on each leg)
4 Burpees, 4 Vsits, 4 pistols (two on each leg)
6 Burpees, 6 Vsits, 6 pistols (3 on each leg)
8 Burpees, 8 Vsits, 8 pistols (4 on each leg)
10 Burpees, 10 Vsits, 10 pistols (5 on each leg)
8 Burpees, 8 Vsits, 8 pistols (4 on each leg)
6 Burpees, 6 Vsits, 6 pistols (3 on each leg)
4 Burpees, 4 Vsits, 4 pistols (2 on each leg)
2 Burpees, 2 Vsits, 2 pistols (1 on each leg)

The progression are standing on the box, a weight under the heel, O-lifting shoes or the wall