Optional Skill Work:  GHD situps
If you're familiar with the movement, work on quick sets of 5-10. If you've never done it, try it out. Don't do too many, though - these things can hurt the next morning if you do a lot! Coach Glassman teaches the movement: .WMV or .MOV

WOD:
100 box jumps 24/20", for time, with
2 Clean+Jerk 135/95# on every minute

20:00 cap. If you don't complete all 100 box jumps by 20:00, your score is the number you did get. If you don't know how to clean/jerk, we're going to have you Sumo Deadlift High-Pull a lighter weight.


Baby Savannah looks just like Coach Jake!

Optional Strength:
Front Squat, 3 sets of 5 reps @ 75%
3:00 rests between - keep bar speed high.

WOD:
walking lunge 500'
50 hands-up pushups
50 KB swings 55/53#

*** "Hands Up" Pushups: At the bottom of the movement, your hands must come off the ground. This means you will have to go all the way down on the pushup. As always, elbows must lock out at the top of the movement.
*** KB swing standard = "American standard" where weight goes all the way vertical so that part of the ear is showing in front of it. .WMV or .MOV


Sage Burgener's brother discusses COMMITMENT:

"Mental toughness for me has always been hard to explain. I've never really thought that I was mentally tough, but the reason why I was successful in meets is because I KNEW what I was capable of. I can't tell you how many times I've wanted to quit lifting, or give up, but I didn't because I committed to what I was doing. That was one thing Mom and Dad taught us that is invaluable; to never quit. When you commit to whatever it is in life, make sure it's a positive direction, and just don't quit. Fight with all of your being to achieve what you set out to, and know that you're becoming a better person because of it. So even if you have a bad day, or hate Crossfit, or lifting, or school, or whatever it is, you can still have the confidence that what you're doing is making you better in some way, and that is a beautiful feeling.

"A lot of this may not seem like it pertains to mental toughness, but when you think about it, what does that mean anyway? Toughness means you fight through pain, or discomfort, and continue striving forward. But why would you do this in the first place? It seems against our nature to put ourselves through pain and discomfort, so why bother? The answer is this; because we are committed to making ourselves better, committed to be something greater than what we currently are. Think about the people who are tough, the one thing they have in common is that they've committed to something. Whether it's becoming healthy, smarter, a better parent, or a Crossfit Games champion, they decided it was what they wanted, and they didn't care how hard it became, or what obstacles showed up, nothing was going to stop them from following through with the decision they made..."

Read the whole thing here.

WOD:
Enjoy your holiday. Spend time with friends/family. Relax the mind and body. Don't think about Crossfit!


Ham is back, and he's bigger than ever! He made this 495# deadlift look easy.

*** FOUNDATIONS CLASS 9:00-10:30 ***
We will have an open gym during this time - coaches will NOT be available. You will have to run the WOD yourself until 10:30. Thanks.

3 rounds for time:
10 Deadlifts 225/155#
3   Turkish get-ups, right, 35/25# KB
3   Turkish get-ups, left, 35/25# KB
3   Handstand Pushups (using an Abmat is not RX)

TGU overview - The bent knee is on the same side at the extended arm. Scale to DB if needed... Second transition: .WMV or .MOV... Third transition: .WMV or .MOV ...Coaches will not be available until 10:30. If you don't know how to do a Turkish Get-Up, you'll have to substitute 10 situps for each TGU.