Leaor looking a little uneven as he pushes through modified HSPUs

Who said white women can't jump?

Today’s Links -

• Sounds Cues and Circadian Rhythms - Mark’s Daily Apple
• Grain Free Gluten Free Cookies of Awesomeness - Joyful Abode
• MovNat Day 3 - Robb Wolf – I think it would be cool to go to one of these.  Jon P. is definitely down with it.

Workout # 1 -

• 20 min AMRAP – Run 400m / Rest the exact amount of time of your last run.  i.e. if it took you 2 minutes to do a 400m run, rest 2 minutes and then run again.  Continue until you hit 20 minutes.  Since you are resting, make sure you push it on the runs.  This is not supposed to be a light jog.  If the workout seems easy, you need to step it up.

Workout #2 -

• Tabata Mash Up – Complete 8 rounds of 20 seconds of work / 10 seconds of rest rotating through each of the 5 exercises below.  This is a mash up so you are alternating exercises every 20/10.
  • Squat Jumps – Go into a full depth squat and jump as high as you can.  Repeat
  • Push ups with release – Every time your chest touches the ground, pick your hands up and then place them back down and push.  This guarantees that you are going all the way to the ground
  • Flutter Kicks – Lay flat on the ground and kick your feet up and down (about a 6″ range of motion) keeping the legs straight.  You can put your hands under your butt.
  • Mountain Climbers – Get your feet to the outsides of your hands when you bring them up.

Workout #3 -

• Pick a spot where you can sprint 20 meters.  Complete the following for time
  • 10 Burpees
  • Sprint 20m
  • 9 Burpees
  • Sprint back 20m
  • 8 Burpees
  • Sprint 20m
  • 7 Burpees …..Continue all the way down to 1 burpee and finish with a 20m sprint.

Upcoming Schedule Change – 01/15 – 01/18

• Thursday – Normal Schedule
• Friday – Closed
• Saturday – Free Class and Fundamentals are cancelled -Only class is the 10:30am CrossFit class
• Monday -  6am, 12pm, 4:30pm and Fundamentals are canceled.  Only classes are a 5:30pm and 6:30pm CrossFit class.

Links -

• Sleep and Health
• Massaman Thai Curry Beef Tenderloin
• Why Peanuts are bad (I had a hard time posting this one)

Meredith doing awesome Knees to Elbows!

Schedule -

• Mobility Warm up
• 2 x 10 of each – Shoulder Circles / Push ups / Mountain Climbers / Plank (10 sec)
• Complete 8 intervals of 20 seconds work followed by 10 seconds rest of each of the following exercises.
  • Double Unders
  • Kettlebell Swings
  • Wall Balls
  • Box Jumps
  • Flutter Kicks
• Stretch / Foam Roll

Tabata – Complete eight intervals of 20 seconds of work followed by 10 seconds of rest for a total of 4 mins for each of the following exercises.
Squat Jumps – (Get into a squat position, go into a full depth squat and explode out of the bottom trying to get as high as possible. Remember to land with bent knees.)
Supermans
Flutter Kicks (Lay on your back with your hands at your side.  Raise your feet about 6 inches off the ground and kick them in a flutter motion up and down about 4 inches each.  It should be a short and fast movement.  This works your abs.)
Push ups

This workout will take you exactly 16 mins, as there is no designated rest time between each exercise other than the 10 seconds after the eighth interval.  You will spend 4 minutes on each exercise, and then move to the next one.

Links:

Going to the gym on your own?  Check out a couple workouts from T-Nation

Should you be buying Organic?

Shoulder Prehab –  Part I

Shoulder Prehab – Part II

Shoulder Prehab – Part III

Some of the best scenes from my favorite Christmas movie, National Lampoon’s Christmas Vacation

My favorite scene has to be this though. Caution Children.