Some Friday love...

for the early-rising, hard-working AM CFers! They confirmed it, officially, Little Sheets is just as demented at 5AM!

Snatch, Lunge: 40 Sandbag Step Ups
Decline PU, High Pull: 100' Beck's Burpee
KB SitUp, KB Gladiator Press: 50 Swing

PS. Sunday Special, 9am, Toys for Tots Workout

Never...ever...

speak of what just happened!
30-20-10
Burpee, Lunge, KB Crunch
30Air Squat
20P/U Knee Lift
10B&T Broad Jump
3 Suicide, 2 Star Jumps (50'), 1 Bear Crawl Box Drill

Thursday Updates

Tired of that old, stuffy Update Icon? This'll grab your attention!

1) IM ABLE/ViVA Fundraiser: 12/11, 10pm
2) Toys for Tots @ CF: Ends 12/13 (look for Sunday Special Workout with the Marines)
3) Friday KB: KB Burner
4) Hero Week Dec. 26-Jan. 2

Wednesday Form: Make it a Double.

Buddy Lee teaching the Double Under
(Watch it here at CrossFit.com)
"It's all in the wrist."

PS. Thanks to the delightful Karate Steve for the form suggestion.

Tuesday Attitude: Here comes trouble.

"The happy and efficient people in this world are those who accept trouble as a normal detail of human life and resolve to capitalize it when it comes along."
-H Bertram Lewis

WOD
20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans
Run 400m

Ready...6 on a side...break!

6 on a side...Run a lap...Straight across...Shoelace...hut, hut!
That play ran smooth as silk! Great focus everyone...except for the little warm-up fumble:)

LSit, Pike, Leg Raise, VTwist, Hello Dolly, Honeymooner
B&T Jump, 8Ct, Handwalk, Side Hurdle, B-buster, JMRow
Air Squat, Scissor Lunge, Locomotive, Box Jump, Step Up, Lunge

Monday "Did you know...?" Hydration Revisited

A previous post on hydration seemed to generate alot of interest. You may have been impressed with Karate Steve's wee little poem..."With hydration your pee is truly the key." If that tinkled your curiousity bells and whet your thirst to know more, then You'reIn for a treat.

Is Urine the New Water?

PS. ViVA/IMABLE Event: Friday night, Dec. 11, 10pm-1am.
PPs. Special thanks to the lovely Dan-Oh for researching this "Did you know" topic.