Thursday, Dec. 8

Awesome job on "Grace" today. It was the first time some of you had done a clean and jerk and everyone did such a good job. Very inspiring to watch everyone work so hard and focus on learning a new skill. I was talking to Angela after class and she mentioned how she just really enjoys learning new skills as much for the mental exercise as the physical. I couldn't agree more. Learning a new skill will keep you mentally sharp and should help you focus on everything else in your life. I tend to face most of my daily tasks like WODs now, doing things for time or as technically sound as possible. I hope CrossFit transfers some of the skills we practice into your life. We love the workout and the pool of sweat, but there is something more to this. I hope you find it. Workout for Thursday, Dec. 8, 2011

Warmup 500 m Row (rotate in) 3 Rounds 10 Arm Circles each direction 10 Jumping Jacks 10 m walking lunge with twist 10 OHS

Pistols 5-5-5 each leg

For time: 40 Wall ball shots, 20 pound ball 8 Muscle-ups 30 Wall ball shots, 20 pound ball 6 Muscle-ups 20 Wall ball shots, 20 pound ball 4 Muscle-ups 10 Wall ball shots, 20 pound ball 2 Muscle-ups