Announcements
Holiday Schedule
Modified Schedule – December 24th (8:00 and 9:30am)
Closed – December 25th
Modified Schedule – December 26th (8:00 and 9:30am)
Modified Schedule – New Year’s Eve (Open for Morning Classes)
 Modified Schedule – New Years Morning (Open for Evening Classes)
Motivation
I have seen some great accomplishments this week.  Yesterday Tiffany set a new personal best for her 3 rep Deadlift as many of you did.  What was awesome was that it came rather unexpectedly.  When asked before she started lifting what her personal best was she chuckled.  That chuckle that says, I don’t want to tell you because I don’t think I can do it today.  Setting new personal best is as much mental as it is physical.  If you don’t believe you can do it or have a desire to do it you won’t do it.  We put some peer pressure on Tiffany as she began to lift.  Her technique looked great and we kept adding weight.  Her first attempt at a new Personal Record slipped out of her hands just before completing her third rep.  By this point her demeanor had changed and I can see the look of determination in her eye.  She gave it a second attempt and really battled for her new personal record of 205#.  This time at the top of her third rep she made sure to hold it a little longer so there was no doubt about her success.  So awesome to see you women in the gym getting so strong.  I always ask new women to the gym during the On Ramp Program how much they think they could lift of the ground.  Rarely do I get an answer the exceeds 40#, which always makes me laugh (inside of course) and cringe a little as well.  There is a belief within women that you are not strong.  I guess maybe it could also be the belief that strong women are bulky and undesirable so they don’t want to be strong.  Well, hopefully that belief system is being shattered.  You can be strong, strong is beautiful.  Strength brings confidence.  We could all use more confidence.  Go do something awesome.
Strength
Set a Personal Best on a 3 rep max on a lift you missed this week
 Workout Strategy
This has been Benchmark week.  I have a couple different thought patterns for the way you can approach this workout.  1st – If you can do the weight on the Thrusters and the 30 pull ups then try the full version and break up the reps so you can get it done no matter how long it takes.  That would be a true benchmark/test.  The 2nd approach is more of a training method.  Do a weight on the Trusters where you think you may be able to get all 50 consecutive and then complete as many pull ups as you can in two minutes (more than 10/8 but not more than 30).  This will allow you to get the cardio fatigue rather than the muscle fatigue if the weight is heavier or the pull ups to hard.  Each workout can be done in a manner to improve your weaknesses.
12 Days of Mission CrossFit:
On the third day of CrossFit, Coach Pat said to me, do:
3 Deep Squats
2 Sit Ups
And a  Jumping-Up Bur-ur-pee
Workout of the Day
Strength of the Day                                                3 Rep Max Front Squat, Push Press, Deadlift, or Back Squat
Level 1: 

1000 meter Row

50 Thrusters

30 Ring Rows

Level 2:   

1000 meter Row

50 Thrusters, 45/33#

10/8 Pull Ups

Level 3: 

“Jackie”

1000 meter Row

50 Thrusters, 45/33#

30 Pull Ups

Level 4: 

“Jackie”

1000 meter Row

50 Thrusters, 45/33#

30 Pull Ups

*Sub 8 minutes

Get more awesome: 20 Hang Power Snatch