“Nancy”

5 rounds for time:

• 400m Run
• 15 Overhead Squats (Men 43kg/Women 30kg)

Post time to comments.

Rest Day – Get Certain

What the heck is a New Year’s Resolution anyway? It’s a myth, right?

It’s only a cliche if it’s unrealistic. If you haven’t thought it through; made it flesh.

What are those big and little things that at some point you thought impossible to achieve? Were they really that difficult?

You may have abandoned them in the past, but are you better prepared to look at them now?

Push Press

7-7-7 reps:

• Push Press

Advanced = 1 x bodyweight
Elite = 1.25 x bodyweight

Deadlift

3-3-3-3-3 reps:

• Deadlift

Advanced = 2 x bodyweight
Elite = 2.5 x bodyweight

Tabata Bottom to Bottom

Tabata Squats:

• 8 sets of 20 seconds of work and 10 seconds of rest for a total of 4 minutes of work.
• Rest is in the bottom of the Squat position.
• Score is the lowest number of reps completed in any given round.
• Don’t let the hamstrings go during “Rest”.

The crew after FGB 2008

Rest Day – Get Clear

Boxing Day, in our medern times usually means Boxing Day Sales. But do you really need anything? Aren’t you better served working off yesterday’s indulgences, rather than later on working off your Visa card bill?

This day could be better spent on quiet introspection.

What did you love in 2008? What did you not?

What harsh lessons did you learn? What positives have come from these?

What did you accomplish? And what will you do more of in 2009?

What decisions did you make that empowered you? What decisions will you make in 2009 to continue moving forward?

Today is a good time to get clear.

Merry Christmas! – Tabata Something Else

A quick WOD you can do early, to earn your Christmas feast!

Tabata Something Else

20 seconds of work, 10 seconds of rest for 4 minutes of each of the following:

• Pull-Ups
• Push-Ups
• Sit-Ups
• Squats

Score by total number of reps. Post score and Christmas cheer to comments.

Back Squats

5-5-5-5-5 reps:

• Back Squat

Advanced = 1.5 x bodyweight
Elite = 2 x bodyweight

Post loads to comments.

Vann - updating his Pukie-Patch status

“Josh”

For time:

• 21 Overhead Squats (Men 43kg/Women 30kg)
• 42 Pull-Ups
• 15 Overhead Squats
• 30 Pull-Ups
• 9 Overhead Squats
• 18 Pull-Ups

Post time to comments.

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

Rest Day – Christmas Wish List

Posted on CrossFit Radio – 5 December 2008

CrossFit Christmas Gift Ideas…

I don’t really care what faith you follow.  Christmas season (I’m not PC enough to say “Holliday Season”) affects you.  Sure you might not call it “Christmas” but chances are, you are going to exchange gifts with someone this time of year.  It’s fine if you don’t – I don’t judge you, man. For the rest of us and those maniacally interested, I have a question. 

What would be the top 10 “gotta haves” on your CrossFit Christmas wish list?  Here are my Top 10:

10.  160 lbs set of Hi-Temp bumper plates. 

9.  1 and 1 1/2 pood Ader Premier Kettle Bells. 

8.  2x B&R 7′ bars.

7.  Gymboss timer.  I hate to look at my watch to find out how much suffering I have left in my 4th minute of FGB. 

6.  Stud Bar Pull-up.

5.  CrossBlade by Momentrix – OK, so it’s not Zone/Paleo nor does it have anything to do with real food.  But I like it, and use it, and want some.  All that caffeine gets me going – sorry 12bravo. 

4.  Rogue Rings.  Crap this one is a toss-up.  The other day Shawn Mozen sent me some rings to try that he designed.  They are freakin awesome.  Check them out here. I’ll be doing a full review later this weekend. 

3.  Operation Phoenix Shirts.  I especially like the Black Phoenix design.

2.  My own affiliate.  This might actually happen.  I like to see people get healthy.

1.  It’s a toss-up between 3 things. 

    -A full day with Coach to pick his mind on programming and anything else that would come up.  Damn right, I would record it. 

    -Two rest days back to back…just once dammit!  Sometimes my puss-itis flares up and I need it.  

    -An interview with Sevan.