WOD: 5 rounds for time of:
5 Muscle Ups
15 GHD Sit-ups
25 Back Extensions
35 Squats

Mike, Stone Shouldering

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A. Row 500m max effort, rest as needed (about 2 minutes or slightly more) Row 500m max effort again. Try and beat your first effort with a slower strokes per minute (SPM) rate by increasing the efficiency of your stroke. Record times for each row, and the rest in between.

B. AMRAP in 6 min of:
6 Stone Shoulderings
12 Double Unders

Event Schedule Update: Since we are holding The Business Of Excellence (B.O.X.) Seminar at the box next weekend, December 8th and 9th, the only 2 classes we will have is 7:30am on Saturday and 7:30am on Sunday. Both classes are All Levels regular classes. Hope to see you all there.

Reminder: Next Thursday, Friday and Saturday is "Bring Your Friend Day". You can bring your friend to any of the classes during these 3 days next week. The only class on Saturday is 7:30am class.

Becky, Box Jump - 38 inches!

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A. Back Squat 5-5-5-5-5

B. 3 rounds for time of:
Overhead Weighted Sit-ups, 45/25#, 20 reps
Overhead Walking Lunges, 45/25#
Bear Crawl
Crab Walk

Lots of PRs on the Max Height box jumps yesterday!
6 guys got over 50"! Two of those - Joe and Chris - 57"!!! Congrats everyone!
Dezz, happy dismount of the well over 50" Box Jump!

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A. Find your Max Height Box Jump in 10 min

B. 21–15–9 reps for time of:
Hang power snatch, (Advanced: 115/73#, Intermediate: 75/53#, Novice: 55/33#)
Box jumps (Advanced: 30/28", Intermediate: 28/24", Novice: 20")

Notes: We are continuing this week with another gem courtesy of Diablo CrossFit! Scale to finish this one within 6 – 11 minutes. Bonus – if you finish in under 6 minutes, run an immediate 400m.

Rowing Club: #3: continuous piece which consists of 5 repetitions of: 3 minutes, 2 minutes, and 1 minute, as follows:
Row 3 minutes at stroke rate of 22 spm;
then 2 minutes at 25 spm;
then 1 minute at 28 spm;
Then repeat. There is no rest between these pieces. Maintain your 30-min average pace throughout.

Angela, Push Pressing in the workout.
By the way, congrats on the first kipping Handstand Push-ups yesterday!

"Good coaches can see faults and have the tools, knowledge and ability to correct these faults. If you can get your athletes to consistently move better, you are a considered a “good coach.” But what then makes a “great coach”? I believe great coaches have the ability to go beyond the movements and connect with their athletes. I call this the “deeper side of coaching,” which is developing an awareness of your athletes’ potential, building trust and creating an atmosphere of success. The deeper side of coaching is about establishing and nurturing a strong relationship between an athlete and a coach." Find the full journal article here

WHAT:      The Business Of Excellence (B.O.X.) Seminar.
WHO:         Affiliate owners, coaches, staff, and anyone interested in “The Pursuit of Excellence.”
WHERE:    CrossFit Long Island City -- Long Island City, NY
WHEN:       December 8, 2012
SIGNUP HERE!

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A. Push Press 1-1-1-1-1-1-1

B. In 10 minutes row as far as possible. Do 6 handstand push ups at the beginning of every 2 minutes (at minute 0, 2, 4, 6, & 8). Get back to your rower and get as many more meters as possible before the next 2 minute interval. If you "miss" a round because you are failing on HSPUs, just complete 6 total reps for those two rounds (or scale down!)

L3-4: strict HSPUs, no kipping
L2: kipping HSPUs
L1: dumbbell strict press with combined weight of DBs approximately 1/3 bodyweight

Notes: Today's workout is courtesy of Diablo CrossFit. Record total meters covered.

Mark your calendars: Dec. 6, 7 & 8 are "Bring A Friend" days. Got a friend or family member interested/curious about CrossFit? Bring them to any class on any of these 3 days for free!

Announcement: Up until now we have programmed our weeks for six CrossFit workouts, leaving Sunday for skill work during Open Floor class. We are now adding a regular CrossFit class at 10am on Sunday and will program for all 7 days of CrossFit!

Ben, working on Double-unders!

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Registration for Frostbite 2013 is now open. Number of participants will be limited. Register now!

Reading Corner: Women, Training, and Misconceptions. Misconception #1: Cardio is the only way to get lean. Misconception #2: Lifting heavy weights will make me bulky or turn me into a bodybuilder. Misconception #3: Oatmeal and fruit for breakfast is a great way to start off my weight loss day. Read the full article here.

Rowing Club: #2: three 10-minute pieces with 3-min rests in between. Maintain the pace faster than your 30min pace by 5-10sec. Target sr 24-26.
We will post these rowing workouts throughout the weeks coming up to CRASH-B sprints. Come in before or stay after your regular workout and get your rowing in. Or do it instead of the main workout. Preferably use the ergs upstairs. Try to finish the workouts in the sequence they are posted in. Attend Rowing Clinics on Tuesdays and/or Wednesdays to improve your technique. Let us know if you have any questions.

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Team WOD: Squats, Pull-ups, and Run
160 Squats
40 Pull-ups
2.4 mile Hill Run

Luis and Greg, Box Jumps

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A. Max Overhead Squats @ Bodyweight. Max consecutive reps barbell overhead squats at your bodyweight.

B. "Death By Burpee": With a continuously running clock perform 1 burpee in the first minute, 2 in the second, 3 in the third, etc. Continue until you cannot finish your burpees before the next minute starts.

Rory, Front Squats

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WOD: "Deck of Cards"
Spades = Deadlifts
Hearts = Thrusters
Clubs = Lateral Burpees Over Barbell
Diamonds = GHD Sit-ups
Joker = Row 500m

Thanksgiving Schedule: Today - 10am class only, Friday - 12pm and 5:30pm classes, Saturday - back to normal schedule; Barbell club participants are encouraged to come lift on Sunday during the open floor - 11am.

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