WOD

Yup you need one too 🙂

This is Christmas Eve y’all!!

Once Art gets me some pictures I’ll add them to this post about our gym coming together to support Isaac Campos.

So awesome. At least 50 pounds of coffee, USC blanket, Caps, although nothing metal….. We need to work on this, all the Iron Maiden that I play isn’t having an effect people!!

The beatings will continue until morale improves!

It’s loaded with Antioxidants 🙂

Don’t believe the media, they want to make your insulin increase so much that the only thing you’re good for is living in a near comatose state, on statins, drinking coffee by the gallon, watching TV and sitting at your desk complacent as all get out.

Enough of that talk. Let’s get off our duffs and release a little glucagon (the counter-regulator hormone to insulin). Enjoy 🙂

Get a stop watch, $10 at the store, you know you’re shopping today anyway, don’t act like you’ve got all that done already…

RUN (don’t be leasure) for 1 minute
Lunge for 1 minute
Push-Ups for 1 minute
Hold Still for 1 minute (rest)
Repeat 6 times

It would be savage if you went to a track and went a total of a mile in 6 rounds. Post distance covered (yeah, include the lunge distance, just go straight) to comments.

Nice Triple Extension Goffe!!!

And Happy Holidays for all! The gym is closed until Monday the 26th, when your coaches will be refreshed, fed, slept, and duly watered 🙂

If you’re at home and hankering for a WOD here you go!

Equipment Needed: A Wall.

3 Handstand Push-Ups
50 Wall-Facing Squats, arms overhead
5 Rounds for Time

Post time to comments.

“If you are unable to do Handstand Push-ups yet, figure out what the problem is and fix it.” -Coach Glassman

Alternately if you have some arm strengthening devices (Dumbbells or barbells, or KB’s or whathaveyou) use them the make your arms stronger. Presses, extensions and all manner of elbow extension and shoulder flexion is important.

Concurrently mobilize your hip joints so that they may be more apt for utility in bending and straightening also. Enjoy 🙂

http://www.mobilitywod.com/2011/12/episode-354365-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar.html

This is a mobility WOD from KStar, do it!

https://localsgym.com/wp-content/uploads/2011/11/Holiday-Schedule-111.pdf

Let’s not trifle over the 12 days of Christmas…

There you go everyone! It’s got all the dates from Thanksgiving through New Years, all you planners out there go ahead and update your iCal or your datebook or whatever you use to stay organized 🙂

The response has been overwhelming to help Isaac Campos and the Men and Women of his Unit in Afghanistan.

If you’d like to send him a note he’d really appreciate it. Send it here: Isaaccampos@usarec.army.mil

I’m not sure how to make that a link, but there’s the email address!!

Please please please bring Coffee, donations and all other assorted LOVE to the gym by Wednesday night so we can get it boxed up and shipped to the Hindu Kush. Furthermore, if you want you can watch Rambo 3 (the story is waaaay anachronistic in the current political landscape since in the movie we’re on the Afghan side and they’re fighting Communist Russia) and see some awesome country side, camels, horses, head dresses, beards, dust and all manner of explosions and hardcore-ness. Also I think Zangief is in it…

Lynnwood CrossFit! We’ve got an opportunity to help out some of America’s brave soldiers in Afghanistan. Namely Isaac Campos and the rest of his Unit.

He wrote home to Art and Josie with a simple Christmas Wish-List, that I think we could help out with and take it a step further and look to support the rest of his Unit.

Here’s what Isaac wrote:

Picture of Ozzy Osborne- because he represents evil to the taliban
North Face Fleece Cap (All Black), our army issued ones suck and I will be able to wear it on missions under my ACH when it’s really freezing
USC Fleece blanket, it gets cold as hell when we lose power out here!
Protein (True-Mass) by BSN, I take this stuff daily and so far I have never felt better
Coffee!!!!!!, I can’t even explain how much we drink this stuff daily. The Christmas blend at Starbucks is awesome and my favorite is Sumatra.

And most important one of all, love and support from my family and friends! This means more than any gift that anyone could ever give me. I thank everyone for everything they have sent and the emails I receive. They help out so much and help me realize that whatever I go through out here on a daily basis is completely worth it. I’m not going to lie and tell everyone that things are going to get easier out here because they are no where near better then they were here 9 years ago. I will continue to keep fighting daily and continue to cherish all of my family and friends. Thanks for everything again and I hope and pray everyone has a safe and happy holiday!

Here’s what I’d like to do, get a donation bucket rolling to help buy these North Face Fleece Caps, get a handful of them out to Isaac and he can distribute to his buddies, True-Mass Protein and Coffee. If there are any Starbucks hook-ups out there that’d be awesome to get some Christmas Blend and Sumatra (check your cupboards and see what you’ve got stashed that you forgot about) let’s bring all that in and get a huge box together!
Someone has got be have a USC blanket already they can give to a higher purpose (morale of the US Military).
Finally, I’m thinking that we need to send several things “Metal”, a framed “Prince of Darkness” (Ozzy) looking just insane, I’d love to get these boys a Ronnie James Dio poster, and to top off the Tyrannical Triumvirate, some “Eddie” stuff from Iron Maiden (Eddie is the Zombie).

Please Kelsey, puhleeeeeze!!!

I took a page out of Gage and Logan’s book that last piece 🙂