As the year comes to an end and we reflect on our experiences, let's take what lessons we can and turn this next bit of our lives into the most positive and healthy New Year possible.
Whether in strength and conditioning or otherwise, you guys make it all worthwhile, through all the bumps and the smooth parts. We look forward to working for you and solicit your input and requests as we build on the CrossFit method and the strength biased option.
Today's dose:
Three rounds for time of:
7 Muscle-ups (21 Pull Ups, 21 Dips)
35 pound Dumbbell thruster, 21 reps (or substitute DB Hang Power Cleans if you're doing the Polar Bear on Sunday)
Gear list for the Polar Bear WOD:
- Warm clothes to change in to
- Towels
- Hot food (any junk food you want to get the heck out of your house!) Healthy chow is allowed!!
- Extra alcohol
- A bitchen' costume ready to rock the PBW
Have a great weekend and we'll see you Sunday!
10:11 (20lb db hang power cleans/jumping burpees [3 strict in 1st round!])
Posted by: Joseph Aihara | December 30, 2011 at 18:02
Fatty McFatty hates that name! Her given name is Beautiful Fit Woman...she would appreciate being called just that.
ps Tell your niece that cold water is good for the soul..and the body.
Posted by: NLH | December 30, 2011 at 12:37
9:35 #20 d/b hang power cleans
Posted by: Mike R | December 30, 2011 at 11:15
Awesome picture....so bittersweet, gorgeous view, but obvious saddy memorial. Must count our blessings!
So, we're in the Palm Springs area and one of the pools in the complex where my cousins are staying isn't heated. Biiiirrrr! Dare I attempt my own Polar Bear Wod? My 7 year old "niece" said she'd do it with me. Eeeeeeek! Fatty McFatty here hasn't worked out since Monday...doh! But hope to get a hike in today. I have a few days to gear up for a PBW! Miss you guys.....
Posted by: Betsy | December 30, 2011 at 07:28