Row, push press, and SDHP 12-22-2011

Holiday Hours
We will have regular hours all next week!  We’ll see you down here!
Strength
Glute Ham Raise
3 sets x 10 reps

WOD
3 Rounds for time:
-Row 500m
-15 Push Press (75/55)
-15 SDHP (75/55)

Box Jumps, KB Swings, and situps 12-21-2011

Spreading Christmas Cheer
So one of the engineers on my game dev team at IGT decided to go kinda bananas on his cube decoration this year.  He setup a light show choreographed to TSO.  Yes, it’s been done many times.  But not in cubicles… as far as I know.  For the nerds out there, he wrote a piece of software that controls an Arduino controller board via USB.  He mapped the lights to pixels in Flash and used basic tweening to create a PNG sequence.  Every frame, the code looks at the pixels corresponding to the lights.  Whatever color (in RGB) is currently set at that pixel, he writes it out to the board which sets the color for the light.   He’s hoping to go totally viral, so I thought I’d do my part to help spread the love  Good job Billy!

Strength
Speed Bench – 10 sets x 3 reps

WOD
21-15-9
- Box Jumps (24/20)
- KB Swings (53/35)
- Situps (abmat)

Snatch 12-20-2011

Move Lose and Cruise Challenge Details
The challenge kicks off on January 1st.
The buy-in is $50
At noon we’ll have a paleo pot-luck and we’ll start taking bodyfat measurements.
At 1pm, we’ll have a presentation on nutrition.  And the competition will be under way!

Final measurements must be taken on or before Saturday, February 11th.
On February 17th, we’ll have a Friday Night Challenge at 6pm.  And we’ll have the drawing to determine the Grand Prize Winner of the Challenge.   To be eligible to win the drawing, men must lose 20% of their bodyfat.  Women must lose 10% of their bodyfat.  That’s right, you don’t have to beat Reid

The grand prize is a 7-day Mexican Riviera Cruise for two.  Or, if you are going on the CFI Disney Cruise in March, you can elect to take a cash prize.

WOD
Snatch
1-1-1-1-1

Running and Deadlifts 12-19-2011

Living Deliberately
Have you ever found yourself floating through life?  And I don’t mean that you’re being lazy, or that you don’t work hard necessarily.  I just mean that you feel like you’re reacting to life rather than planning it.  Most of us have dreams and desires.  We have things we’d like to achieve.  But there’s a small problem… We only get 24 hours a day and if you’re like me, that’s not enough.  So here’s my advice.  Sit down and list your life’s priorities.  For example: Family, God, Friends, health, fitness, work, snowboarding, model trains, etc…  Order them from highest to lowest.  Now, make a plan for each of those priorities.  In other words, if you say that your family is your top priority, but you don’t give them any of your time, then you’re not living your life deliberately.  The plan doesn’t have to account for every second of your day.  But it should help you ensure that you set time aside for the things that really matter to you.  And guess what will happen?  A whole crap-ton of things not on the list will crop up.  The world will ask you for your valuable time.  But as these inevitable distractions arise, you have a list to look at.  Think of that list as a guest list to the most exclusive party in the world.  If you’re not on the list, you don’t get in.  Likewise, if the things that pop up aren’t on your list of priorities, you are now empowered to say no.

WOD
20′ AMRAP

• Run 400m
• 21 DL (155#/110#)

Curtis P’s and GHD Sit-ups 12-16-2011

Move, Lose, & Cruise Challenge 2012
Our Disney Cruise is coming up fast!  The sail date is March 18th.  This is going to be a TON of fun.  And it’s almost time for us to roll out our second annual Move, Lose, & Cruise Challenge.  The plan is to tie the challenge into the Disney Cruise.
We learned a lot from last year’s experience.  This year, it will be structured a little differently.  Here are the major differences:

1. The challenge is limited to members and trainers only
2. Each participant has to lose a threshold percentage of their bodyfat to be entered into a drawing for the grand prize (Cruise for two).  Women’s threshold will be lower than men’s threshold.

Strength
Snatch Balance
1-1-1-1-1

WOD
For Time:
•5 Curtis P’s (110/75)
•25 GHD Situps
•4 Curtis P’s
•25 GHD Situps
•3 Curtis P’s
•25 GHD Situps
•2 Curtis P’s
•25 GHD Situps
•1 Curtis P
•25 GHD Situps

Curtis P: 1 rep = Clean, Lunge forward with one leg (return), lungs forward with other leg (return), shoulder to overhead

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