May your troubles be less.
And your blessings be more.
And nothing but happiness come through your door.
Happy New Year!
Here's a final workout for 2022. It's will help you jump into 2023!
5 rounds, each round for time, of:
20 Jumping Air Squats 2
0 Air Squats
10 Pike Handstand Push-ups
Rest 2 mins between each round.
It's already loaded in BTWB. Enjoy!
Remember, the gym is closed today, tomorrow and Monday. We'll see you again on Tuesday.
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on this day, December 30, in 2009 after posing as a potential informant reporting on Al Qaeda.
Seven new stars were etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. We honor and remember them today with the CIA Seven workout.
On a brighter note, it's the last Friday of 2022! When we meet again at the gym it will be a new year. Here's to good health and good fortune in the new year!
My family has strong southern roots and one of my favorite New Year's Eve traditions is eating black-eyed peas. When I was young they came from a can or bag. As I have developed my epicurean skills over my life I have learned the importance and value in knowing provenance of my food. Now, when I cook beans they come from Rancho Gordo.
Do you have a good luck New Year's food tradition? No? Well you can have fun exploring these good luck food courtesy of Real Simple. Click on the image below for the recipe. Share with us in the comments you family's New Year celebrations and traditions.
GYM IS CLOSED:
Saturday Dec 31
Sunday Jan 1
Monday Jan 2
See you all back at the gym on Tuesday, Jan 3.
There will be at-home workouts loaded in BTWB for Saturday and Monday.
I have written several times about the importance of competition. I've heard it said that competition develops character. I completely disagree. Competition reveals character.
You often hear us Coaches talk about the difference between training, practicing and competing. In class, everyday, you are training and practicing. This means you're scaling complexity, managing load and volume for a specific stimulus, and working on mechanics and consistency.
Training and practicing are what make you better, more efficient, and ultimately faster, stronger and more fit. If you're competing in class by comparing your times/score to others you are missing a HUGE opportunity to work on your own fitness. If you are competing in class you are letting your ego get the better of you. Your ego is not what's going to make you faster, stronger and more fit. Your ego only cares about right now. It doesn't care about the progressions, the process, the mechanics, or the consistency. But, you need the progressions, the process, the mechanics, and the consistency to get faster, stronger and more fit.
The time for being competitive is when you're in an actual competition like the Row'd Royalty or The Open. Competition reveals our character, our grit, our fortitude. Competition is the culmination of months of training and practicing. And, competition season is upon us.
Row'd Royalty 2023 registration is OPEN and we want you to officially sign up for it. Let's have some fun together! Competition starts in TWO WEEKS on Friday, Jan 13th.
The workouts are released every Thursday and we will do them in class on Friday. We want to form at least 2 teams. You must register first as an individual before we create our teams. Teams are 2 men and 2 women. Let's get a team from every class!
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
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