Success kid knows what's up

WOD:

7 rounds for time:

1 rope climb

10 Wall balls (20/14#)

15 KB swings (24/16kg)

20 Double unders

Cash out:

1500m Row

Nutrition challenge bonus: Find an unhealthy food that's marketed as good for you.  Post picture and explaination to group.

Buy In: 1 set of max reps pullups

5 rounds, AMRAP in 3 min of: 

3 Handstand Push Ups

6 Sit Ups (Unanchored)

10 Jumping Lunges

Rest 1 min between rounds.

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Nutrition Challenge Bonus: Today's bonus is worth TEN POINTS! Watch Brene Brown's Ted Talk The Power of Vulnerability.

Although this video has nothing explicitly to do with CrossFit,  we can all probably agree that CrossFit makes us feel vulnerable at times... or possibly every day! We feel weak, slow, fat, uncoordinated, silly, etc. But it's those with the mental toughness to face that vulnerability head on that are the people who truly thrive in this sport. The individuals too hung up on avoiding those negative feelings are the ones who limit their true potential. You become your own worst enemy when this happens and you miss out on all the amazing feats you might legitimately be able to achieve if you could learn to put youself "out there" a little more. 

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Pending any scores left to be validated Team Brio is in first place in our region after WOD#1!!!  We had the highest score in Canada and are ranked 16th of 1791 teams throughout the world. 

 Everyone put in a tremendous effort during the WOD and supporting their teamates.  We are super pumped for all of you!

Here are the top 6 scores that led to our teams score of 739 reps:

Iain 133 (5th place)

Kyle 123

Joel 121

Kristi 123 (2nd place)

Zos 121 (7th place)

Bonnie 118 (9th place)

WOD:

Jerk 3-3-3-3-3

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21-15-9

Power clean (115/75#)

Thruster (115/75#)

Nutrition Challenge Bonus: It's time for the 10 min squat hold again! To earn your points you must do it in less total time than the last time (or just 10 straight mins if that's what you always do!)

Team Brio rocking the burpees.  Amazing job everyone, we posted some huge numbers!

Open with 15 Deadlifts (255/185#)

then 4 rounds of 

- 18 Box Jumps (24")

- 15 Wall Balls (20/14#)

- 12 Chest to Bar Pull Ups

then finish with 15 Deadlifts

Last chance to do (or re-do) CrossFit Open Workout 12.1 at 1pm today! Competitors remember to submit your scores by 5pm today. 

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Nutrition Challenge Bonus: Watch this vid on how sitting wrecks your hip action..

I don't know Sonia, but I think I like her already!

Work up to 1RM Snatch

WOD:

CrossFit Games Open Workout 12.1

As Many Reps As Possible in 7 min of burpees.

Chest and hips must make contact with the floor. Both hands much touch a target 6" above your standing reach at the end of each rep. 

Judging times for registered competitors will be 11am and 12pm. If you are not officially registered, but would like to do this workout anyway please come at 9am or 10am (no judging). There will also be a last chance judging time tomorrow at 1pm. 

Rest day for CrossFit Games Open competitors or come in for active recovery.  Get ready for some burpees tomorrow!

Back Squat 5-5-5+

WOD:

21-18-15-12-9-6-3

KB swing (32/24kg)

Walking Lunges

Cash Out: 30 Ring Dips

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Nutrition Challenge Bonus: Read the seminal CrossFit Journal article "What is Fitness?"

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What's your excuse?

Press 5-5-5+

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2 Rounds for time

10 Squat Clean (165/115#)

50 Bar hops

25 Pull ups

finish with 1k row

Nutrition Bonus:

Watch the WOD 1 demo video for the 2012 Crossfit games.  Are your burpees up to par?

Deadlift 5-5-5+

"Annie"

50-40-30-20-10 rep rounds for time of:

Double Unders

Sit Ups

Compare to Jan 1/2012, Dec 5/2011

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Nutrition Challenge Bonus: Take a picture of your lunch and post it in the discussion group.  

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The first workout for the CrossFit Games Open will be released TODAY at 5pm Pacific Time (7pm here?). For all registered competitors, please sign in for one of the two times available on Saturday to have your performance judged and validated. If you can't make it on Saturday, please talk to us today to make arrangements for an alternate time.

Hartley's Birthday WOD...

"Double Up"

3 Rounds

5 Toe to bar + Knee to Elbow

5 Squat Snatch + Overhead Squat (115/75#)

5 Muscle Up + Ring Dip

5 Burpee + Push Up

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Do you want to hear something awesome? Of course you do! Christina is going to do a second Yoga Class for us every week on Thursdays at 7pm, starting this week! Come and get your down dog on.

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Nutrition Challenge Bonus: Watch this video...

"Tabata Something Else"

8 rounds of 20 seconds max reps, 10 seconds rest for each:

Pull Ups 

Push Ups

Sit Ups

Squats

Score is total reps across all 32 intervals

*Compare to Oct 17/11 and Apr 19/11

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Nutrition Challenge Bonus: Read The Great Cholesterol Myth

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Have you checked out Cavegirl in the Kitchen lately? New recipes have been posted for Mushroom Chicken Soup, Paleo Stuffing, Pork Carnitas, and Coconut Chocolate Pecan Cookies. Yum!