It was nice to see so many people back in class today. I hope everyone had a great Christmas weekend with family and friends, and that the damage wasn’t too great. My presents included 2 pairs of my favorite pants (Ben Davis), a book, a handknit scarf, and a nice shirt. My sins included a couple bagels, some cookies, wine, and lots of homemade chocolate peppermint bark, as well as hot chocolate with Baileys.
CrossFit West will only have one class on January 1st, 2010–10am. I hope everyone can make it for a big group workout. It is going to be a lot of fun. Traditional Asian wisdom holds that you should do everything on New Year’s Day that you want to do for the whole year. So, kiss your sweetie, count your money, eat Paleo, and come to the CFWSC box at 10 to start the year off right.
Start thinking about your CrossFit goals for 2010. I will be asking about them soon.
Find a new 3 rep max.
Practice your ring work–inversions, skin-the-cats, crosses, levers, etc.
3 Power Snatch 80% of snatch 1RM
10 Ring Dips
Do 3 rounds, rest for 2 minutes, 2 rounds, rest for 1 minute, 1 round (6 rounds total). Try to really sprint.
Your score is the total time, minus the 3 minutes of rest, it takes to complete the WOD.
Post weights and time to Comments.