10:00 Inversion Goat.  Any movement is fine HSPU, Wall Climb, Ring Hand Stand, Hand Stand Walk, Paralette HSPU...

WOD 20:00

For Time
20 Cal Row
30 Wall Balls 20/14 girls to 9'
20 TtB
30 Box Jumps 30/24
20 SDHP  105/70 women can use a KB
30 Burpees
20 Shoulder to Overhead 135/95
8, yes 8 rope climbs
 
Congratulations to all those who came out Saturday to work off some Thanksgiving calories.  The class got into a version of a Regionals Team WOD.

75 Back Squats 135/95
50 Pullups
25 Shoulder to Overhead 135/95

75 Front Squats 85/65
50 Pullups
25 Shoulder to Overhead 85/65

75 Overhead Squats 65/45
50 Pullups
25 Shoulder to Overhead 65/45


 
Congratulations to all those who completed the Whole Life Challenge!  The outstanding results themselves might be incentive enough to do this challenge, but we have some exceptional participants who did well in all aspects of this challenge.  The 3 scored areas were workout improvement, inches lost, and food score.  These top finishers did well in all three parts!

Top 3 men: 
1. Matt Deitch - Lost the most inches!
2. Jonas Deffes - Lost 25+ pounds!
3. James Williams - Improved his workout score 40 reps!

Top 3 women 
1. Erin Oliver - Near perfect food score
2. Louise Therapondos - Perfect food score
3. Kim Bradley - Perfect food score

1st place will receive $300, 2nd place is $200 and 3rd place is $100! Contact Jeff to make arrangements to pick up your check!

Honorable Mention (Top 5) - you guys earned a free shirt for the next order that comes in (a week or so)!
4. George Therapondos
5. Stewart Wilson

4. Dotsie Chlup
5. Vil Vaitaitis

We are proud of everyone who participated, all those who made sacrifices and saw real and measurable results.  I would encourage you to keep in mind the results that did not get measured in this challenge.   Decreasing abdominal fat is shown to have a direct correlation with cardiovascular diseases, diabetes, and obesity.  During the past 8 weeks, you might have increased your overall lifespan (although not measured in this challenge, is an important improvement)!  

We hope that you picked up a few good habits during the challenge.  Next WLC challenge will start after Mardi Gras, mark your calendars!

Check our facebook page for pictures!

 
This Saturday's WOD will be 12.4

12:00 AMRAP
150 Wall balls 20/14   (women at 9' target)
90 Double unders
30 Muscle ups

Hopefully these links are helpful.  The first link is general muscle up tips, and the second video is a little more advanced.

http://www.youtube.com/watch?v=xIX8RIYYiSI&noredirect=1

http://www.youtube.com/watch?v=ZsdmvmCM6cI&feature=related


 
Class will be changed to 8:00 AM because of the whole life challenge.  I will be in at 7:45 or so if you would like to come in early and get warmed up.

WOD
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box/ 20"
115/75 pound Push press, 12 reps
9 Toes-to-bar
 
Back Squat 10-10-10 @ 65%
Snatch from below the knee 3-3-3-3-3 @ 70%
Snatch Pull off 2" riser 3-3-3-3 @ 90%
Heaving Snatch Balance +1 OHS @ 65% of OHS 1-1-1-1
 
Tomorrow we have WOD 12.2.
30 snatches at each weight, or AMRAP in 10:00

45/75
75/135
100/165
120/210