7 rounds for time of:

3 Power Snatch  135/95#

10 HR Push-ups







Eat, Smoke, Meditate: Why Your Brain Cares How You Cope    "Last year, a Harvard study
confirmed that there’s a clear connection between mind wandering and
unhappiness. Not only did  the study find that if you’re awake, your
mind is wandering almost half the time, it also found that this
wandering is linked to a less happy state. (You can actually use the iPhone app
used in the study to track your own happiness.) This is not surprising,
since when your mind is wandering, it’s not generally to the sweet
things in your life: More likely, it’s to thoughts like why your
electric bill was so high, why your boss was rude to you today, or why
your ex-husband is being so difficult."-
Alice G. Walton, Forbes


Preparing For The CrossFit Open: Lesson 1    "When CrossFit legend Annie Sakamoto
began to seriously focus on training for the CrossFit Open, Regionals
and Games in 2011, one of the adjustments suggested by her coach,
CrossFit Santa Cruz Central coach, Gary Hirthler, was to make a critical fix to her diet."
—-TJ Murphy, WOD Talk

Speaking of the CrossFit Open….the 2013 Season of the CrossFit Games begins with The Open on March 6th.  The Open goes on until April 7th.  Registration begins on January 30th.  Competing in the CrossFit Games is strongly encouraged.  We've observed that merely making the commitment to compete, mentally and physically preparing for the competition and actually competing improves your performance and level of fitness well into the future.  The Open workouts can be done at any registered affiliate and we will be registering as an official Open affiliate.  Whatever the Open workouts are will be placed into our programming.  Competing in The Open will not be easy, but it will be convenient!  For further information click here and speak to me, Lisa, Greg, John M. or Jon B. about The Open in recent years.

For you 40-45 year old potential competitors, CrossFit has announced that the 2013 Season will include you in the Masters Division.  In the past the Masters Division started at age 45.  Yes, you read that correctly, if you are 40 or over you don't have to compete against those young whipper-snappers.  No more 20 year olds calling you "Grandpa" while you're competing.—George


The above clip was Sam Elliot as Sgt. Major Basil Plumley.  Out of the enormous respect Lisa and I have for Plumley I have to inform you that he passed in October.  Plumley served in the Army for 32 years and was a veteran of World War II, the Korean War and Viet Nam. Plumley served our country with distinction and was a Legitimate Badass.


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