Happy Holiday's!

Over the past couple of weeks I've been reflecting back on 2010 and thinking about the year ahead. I feel really greatful to have all of you in my life -- each of you have helped me to be a better coach, a better athlete and a better person.

The New Year is a time when many of us renew commitments to our careers, family and health. Popular magazines are chock full of tips and recipies for getting ahead, getting stronger, getting healthier. We draw a line in the sand and say 'this year i'm going to ______'

I'm proud of the accomplishments I have made over the past year and I am excited about what's next. Looking back, I can see that the incrimental steps that I took to master a skill, the time I blocked off in my schedule every week to work on programming, or my meal preparation, the planning and regular follow thru were the key to my results.

Now this may seem obvious, but without a specific stated goal (20 Double-under's), a plan to achieve the goal (5 min of jump rope practice every day), and a specific time to work on the goal (at the start of every workout), I don't achieve the results.

The question for me becomes; what do I want to accomplish, and what am I willing to give up to succeed?

For me, writing the stated goals is step one, assigning a time in my schedule is step two and taking the action is step three.

What are you willing to do to achieve better results in 2011?

1. Purchase a spiral notebook and write down at least 5 specific goals for 2011 (hand written, not on your phone).

2. Write down your current PR's for our benchmark workouts (Fran, Hellen, DeJuana, Cindy, CrossFit Total, etc) and lifts (Squat, Deadlift, Bench press, Overhead press, etc). Ask me, if you don't already know.

3. Log your workouts and times after each session.


World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

This past week; 12/13 - 12/18

#1
3 Rounds for Time
400m Run
15 Pull-ups
50 Air Squat
15 Pull-ups

Our results;

AB 17.39
AJ 21.11
AL 19.10
DB 27.00
EK 18.17
JG 18.38
JH 21.21
KM 24.09
MK 19.29
MM 23.33
YJ 18.17

#2
CrossFit Christine
3 Rounds for Time;
500m Row
12 BW Deadlift
21 Box Jump 20

Our results;

AB 13.28
AJ 11.04
AL 14.44
DB 18.21
DB 14.30
JG 12.03
JH 16.19
KM 17.29
MK 14.32
YJ 15.21

This week 12/20 - 12/24;

#1
CrossFit Lynne
5 Rounds for Max Rep's
BW Bench Press
Pull-ups

#2

1/2 of The Filthy Fifty!
For time:
25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings, 1 pood
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions
25 Wall ball shots, 20 pound ball
25 Burpees
25 Double unders

3, 2, 1... Go!

WOD's 12/6 - 12/10/10

Awesome Job! 12 people completed this Workout of the Day;

#1
5 Rounds for Time;
500m Row
7 Thrusters 135/95lbs

Here are the results;

AB 16.35
AJ 15.57
AL 17.54
DB 19.34
EK 16.29
JD 16.28
JG 17.57
JH 17.39
KM 19.18
MK 17.49
MM 19.13
YJ 20.17

#2
CrossFit Hellen
3 Rounds for Time;
400m Run
21 KB Swings 24/16k
12 Pull-ups

Here are the results;

AJ 12.34
AL 13.52
JD 14.30
JG 12.16
MK 13.59
YJ 12.15

This week; 12/13 - 12/18

#1
3 Rounds for Time
400m Run
15 Pull-ups
50 Air Squat
15 Pull-ups

#2
CrossFit Christine
3 Rounds for Time;
500m Row
12 BW Deadlift
21 Box Jump 20"

*Check your records, the last time you did this WOD was in the first week of 2010.

WOD's 11/29 - 12/3/10

#1
20 min AMRAP
400m Run
10 Wall Ball 20/10lbs
10 Pull-ups

Our Results;
AB 5 rounds
AJ 5 rounds + Run
DB 5 rounds
DB 5 rounds
EK 5 rounds + Run
JG 5 rounds
JH 4 rounds
KM 4 rounds
LL 4 rounds
MK 5 rounds
YJ 5 rounds + Run

#2
7 Rounds for Time;
5 HSPU
10 Deadlift 225/185lbs
10 C2B Pull-ups
20 Double Unders

Our Results;
AJ 25.04
DB 27.31
JG 28.39
MK 30.18

WOD's 12/6 - 12/10/10

#1
5 Rounds for Time;
500m Row
7 Thrusters 135/95lbs

#2
CrossFit Hellen
3 Rounds for Time;
400m Run
21 KB Swings 24/16k
12 Pull-ups

Make Life Easier - Be Strong


Check out this great Jump Rope video...