Workout 11/30:Low & Slow, Norwegian Glogg, Julleribbe & Fire

Better burn it off before this one:
Tomorrow night CFC regular Mike Santanasto and his cohort attorney and full blown Norwegian Turand Snick will be over with about 8 liters of wine and some aquavit and a "Julleribbe" (a bone in pork rib roast with the bacon Still attached)
We're gonna fire up the firepit and we're making Glogg and some roast beast.

Workout:
Warmup- row 1000m
shoulder /hip mobility

Strength: Turkish gets ups: 12 each arm 1.5 pood

Workout: Row 10k, after each 1000m perform 10 wall balls 20lbs and 10 ball slams 50lbs

Cash out: drink glogg and eat bacon pork roast

Workout 11/29

Good day of some frontside core work to compliment Mondays posterior work. Sledgehammer swings are always fun.

Workout:
Warmup: 100 dus/dynamic/ burgener warmup clean grip

Strength: find 3 rep max hang clean

Workout: As many rounds as possible in 10 minutes complete the following:

Row 250 m
10 plyo push-ups

Workout 11/27: Pulling out the Sledgehammer! / Monday PR

I have always struggled with deadlifts. Ive been one of those oddities where I could squat 10-15% more then deadlifts. Adter i nice warm up of splitting some logs outside, I hit a 400lber on my last strength set today going 5lbs over my squat. Monday PRs always set a great tone to the week. Hit the rower hard today with some speed work. Feeling the posterior chain tightening up for sure right now.
Tomorrow we'll work the flip side:

Workout:
Warmup: dynamic , foam roll

Strength: 3x3 front squat and press 75%

Workout: On the minute everyminute for 12 minutes:
3 toes to bar
5 rt arm 20lb sledgehammer swings
5 lt arm 20lb sledgehammer swings
7 mountain climbers (each two count as 1 rep)
Penalty: if you don't compete a round count 5 burpees at the end

Cash out: 100 abmat sit-ups

Workout 11/26: Sweats are in! We raised over $800!

Sweatshirts are in and they look great! Thanks to all who ordered. We were able to raise $810 ($210 for heroes in transition and $600 for the CrossFIt KOB recovery fund) !!!

Workout 11/26:

Warmup: row 500 / posterior chain work / foam roll

Strength: deadlifts 1,1,1,1,1

Workout: Row 500 m for time
Wait 1 min
Tabata row for distance
Wait 1 min
Row 500m for time
Post combined 500m times and Tabata distance.

Ooh wait.. Correction on workout for 11/21, this is better: Hero WOD "Weston"

From the Crossfit mainsite:
"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Workout: 11/21 The Newest CFC Addition!

Fingers crossed! The new concept 2 model D rower from Rouge Fitness is scheduled to be in so we're gonna break it in!

Warmup: 500m row / foam roll

Workout: 5000m row for time.

Cash out: Tabata row for max calories

Rest day: Great to see Mike and Molly

Had a full house tonight: Mike and Molly on there way through town popped by for a workout. Ed and his son Eddie Albertson came by as well.
Great to catch up and a great workout. Hit a 395# squat for the first time in a while prior to the "cockfight gone horribly wrong". Mike took the day with over 300 reps completed. Molly crushed it as well using the same weights as the big guys in the room.
After 5 days of some tough workouts it's time for a rest day tomorrow. Should be back on it Wednesday for a pre-turkey day workout. Visitors are always welcome!