'Til next year Mr. Grinch.
Pole decorations come down this weekend. Be sure to claim any items you loaned to the cause.
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Workout
9-7-5 reps of:
165-pound cluster
Muscle-up
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Holiday Schedule:
Christmas Eve - 8am, 10am and 3pm
Closed Christmas Day
Wednesday-Friday - 8am, 10am and 3pm
Saturday-Sunday - 8am, 10am
New Year's Eve - 8am, 10am and 3pm
New Year's Day - 10am
To all and to all a good night.
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Rest Day
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Holiday Schedule:
Closed Christmas Day
Wednesday-Friday - 8am, 10am and 3pm
Saturday-Sunday - 8am, 10am
New Year's Eve - 8am, 10am and 3pm
New Year's Day - 10am
The nooners Disco Pole.
All of the Festivus Poles were fantastic this year. After some serious deiberation, honorary judge Chris Cobb went for disco, with Jack the Pumpkin King in a close second. An honorable mention also went out to the 5:30 grinches, for their creative half-assing.
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Workout
CFSC 12 Days of Christmas
1 Bodyweight Clean and jerk
2 Bodyweight Deadlifts
3 Burpees
4 Pull-ups
5 Wall ball shots, 20 pound ball
6 Box jumps, 24" box
7 Kettlebell swings, 1.5 pood
8 Jumping ring dip
9 Push-ups
10 Hip extensions
11 GHD Sit-ups
12 Bodyweight Front squats
The workout is done like the 12 Days of Christmas song.
Check out the video of the workout from 2008.
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Holiday Schedule:
Christmas Eve - 8am, 10am and 3pm
Closed Christmas Day
Wednesday-Friday - 8am, 10am and 3pm
Saturday-Sunday - 8am, 10am
New Year's Eve - 8am, 10am and 3pm
New Year's Day - 10am
Three key positions to practice are: 1) Below the knee, 2) Above the knee, and 3) Fully extended.
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Workout
Six rounds for time of:
Row 250 meters
12 Kettlebell swings, 1.5 pood
6 Handstand pus-ups
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Holiday Schedule:
Christmas Eve - 8am, 10am and 3pm
Closed Christmas Day
Wednesday-Friday - 8am, 10am and 3pm
Saturday-Sunday - 8am, 10am
New Year's Eve - 8am, 10am and 3pm
New Year's Day - 10am
Workout
Obstacle Cindy
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Complete each obstacle between exercises.
The 10 a.m. class Festivus Pole.
Today the Festivus poles will be judged by Chris Cobb. The winner will be announced at the Holiday Party.
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Workout
One Clean and jerk on the minute for 10 minutes
then,
Front squat 5-5-5-5-5 reps
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• Holiday Party at 7 pm today, at Ideal Bar and Grill. Last class is 3 pm, no 5:30 or 6:30.
• Saturday, December 22, 10 am only, no 8 am.
Today is your last chance to decorate the pull-up structure. Chris is coming to judge first thing Friday before the party at Ideal. Put your final touches on your Festivus Poles as soon as possible.
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Rest Day
There is no better example of an athlete who is consistent, hard working and pushes himself to the limit each workout. Lucas' diet is dialed in, his sleep is managed, and he keeps the stress level low. Every now and then, a little hickup will come to every athlete -- a twisted ankle, a torn hamstring or biceps tendon, a sore back. Anytime you run into a problem with your body it is a time to re-focus on the basics. The squat, deadlift and shoulder press are really good rehab. Basic gymnastics done slowly and methodically can be very restorative. Every now and then, you've got to take your foot off the gas, slow the engine down and take care.
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Workout
Two rounds for time of:
Row 1000 meters
Run 800 meters
100 Double-unders
50 Box jumps
There are many different positions to work on in CrossFit and a lot of different names of movements. The Olympic lifts can be some of the trickiest to remember -- muscle, hang, power, squat, full, snatch, clean, jerk, split and so on. The better you pay attention to the details, the better you will get. And if you don't remember, it's OK. We will teach you again.
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Workout
45 pound dumbbell Thruster, 21 reps
21 Pull-ups
60 pound dumbbell Thruster, 15 reps
15 Chest-to-bar pull-ups
70 pound dumbbell Thruster, 9 reps
9 Bar muscle-ups
We hope you are all planning to come to the holiday party this Friday at Ideal Bar and Grill. We expect to see all of the veteran faces there ready to party, but the excitment is finding out which of the newer CrossFitters are going to come and get to know us outside the gym. If you have been before, encourage your new friends to come hang out.
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Workout
1 Snatch on the minute for 10 minutes.
Deadlift 5-5-5-5-5 reps
