“12 days of Christmas”
1 deadlift
2 hang power cleans
3 front squats
4 shoulder press
5 back squats
6 push press
7 thrusters
8 squat cleans
9 push jerks
10 hang power cleans
11 ohs
12 sumo dl hp
Saturday: December 22, 2012
Post cation to comments. . .
WOD
“12 days of Christmas”
95 lb/male -65 lb/female for all lifts
1 deadlift
2 hang power cleans
3 front squats
4 shoulder press
5 back squats
6 push press
7 thrusters
8 squat cleans
9 push jerks
10 hang power cleans
11 ohs
12 sumo dl hp
Coach’s Notes: Dress festive! ex: Santa hat, elf ears, green or red, or just something fun. Post time completed to comments.
CFOIB Holiday Resource Guide
Just when you feel like you’ve finally got your fitness to where you can easily maintain, or you’re hitting PRs left & right . . . BOOM!
It’s the holidays.
Food. Is. Everywhere.
Parties & family events galore. Candy dishes on countertops every place you turn. Your friends, family, and co-workers have become “food-pushers” and you know, you don’t want to be impolite.
Here we are smack dead in the thick of a seasonal indulgence marathon.
But, there is good news! CrossFit OIB and your coaches are here to help. Nope, you don’t need any crazy weight loss pills, gimmicks, tricks, smoke & mirrors, or a hole to hide your head in until January. Heck, you don’t even need a membership at CFOIB. We’ve pooled our resources, knowledge, and experience to bring you a FREE Holiday Resource Guide. We created this guide to help you make the most of the holidays. Share it with your friends & family, too. After all it’s free. And it can’t hurt to be proactive!
Click to Download: Holiday Resource Guide
11/19/2012
Inversion Challenge Begins Today.
Monday: November 19, 2012
TODAY is the FIRST DAY of our Festibular-Vestibular Challenge.
Rules: Get upside down! Anywhere, anyhow. At the gym, on your couch, on the wall, at work, at school, in a band, feet on the bars, feet on a box, in the rings . . . We mean it, ANYWHERE!
Week One: Get inverted for 10 seconds everyday!
Week Two: Get inverted for 20 seconds.
Week Three: Get inverted for 30 seconds.
and so on ’till week 8!
Challenge yourself! Maybe after two weeks your Handstand on the wall is getting a little easy? Cool, try to get upside down on the rings!
Snap a photo! Coaches will take a pic each day of their classes & post on facebook. If you’re traveling, get someone to snap of photo of you upside down in a unique place!
Most importantly, HAVE FUN!
Post your thoughts & ideas for getting inverted to comments!
WOD
1. 15 minutes of Mandatory MOBILITY
2. For time:
30 Handstand push-ups
50 Hip Extensions
30 Knees to elbows
225/155 pound Deadlift, 30 reps
40/30 pound Dumbbell push press, 30 reps
50 Double Unders
Row 20 calories
10 Muscle-ups
Coach’s Notes: Post time completed to comments.
EWOD
5:30pm – Meet at the Box.