Fitness:  Snatch Segment Deadlift (1″ off floor, Knee, Mid Hang) + Mid Hang Power Snatch + OHS
Try to catch the power snatch in a quarter squat, stabalize the load then proceed into the rest of the overhead squat. Only recover the bar after the power snatch if you need to adjust your feet or position. Only go as deep as you can organize properly in the overhead squat.

Performance: Snatch Segment Deadlift (1″ off floor, Knee, Mid Hang) + Mid Hang Snatch
The first part of this complex can develop awarness of balance and tension during the initial pull off the floor. Focus on speed under the bar for the mid hang snatch.
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Back Squat

Fitness: 3×5 Across
Add 5lbs from last week.

Performance: Work up to a 3RM
Try to beat last week’s heavy 3 by 5 to 15 lbs. Avoid failing but use spotters just in case.

Post loads to comments.
Snatch/BSQ e-/6
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10 Rounds NFT of:
10 H2H Kettlebell Swings
10 Hollow Rocks

Although not for time, transition quickly between movements for all 10 rounds.

Behind The Desk: LF DOOM

Here is the next installment in our new series called Behind the Desk, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together!

 

Full name: Lisa Marie Fernandez 

Where were you born and where did you grow up:  New Orleans!

First album that you loved:  Mariah Carey’s Music Box

What are you up to when you’re not at 597 Degraw Street:  This

“Ask me about that time I…”: got my belly button pierced with a fake i.d. when I was 13… WOOF

Earth is about to implode but aliens on a previously undiscovered planet named Euripides want to preserve one artifact from humans. What would you offer them? A hug.

Favorite shade of blue: Cerulean

Favorite lift:  Low Bar Back Squat… duh!

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Crossing Swords with CrossFit Outside
Coffee: The Greatest Addiction Ever

4 Rounds, each for max reps of:
1:00 Wall Ball Shots 20lb,10’/14lb,9′
1:00 Box Jump 20″
1:00 Row for Calories
1:00 Burpees
1:00 Rest

Post Rx and total reps to comments.

We are only hosting 9 and 10am classes today!

General movement prep at the beginning of Active Recovery Class

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Get off the internet and talk to your friends and family!

From the Vault: Charlotte K planks with a little help from Linus

• There is no 8:30pm group class or Active Recovery tonight. All other classes are on as normally scheduled. Tomorrow we’ll be hosting group classes at 9 and 10am only.
• Don’t forget to RSVP for the Look Feel Perform Better info session this Sunday at 5pm.  We will review the challenge in and field questions about it. The info session is not mandetory for the challenge and information will also be available on the site.
• Thank you to everyone who donated to our Winter Coat Drive! Were able to send out a few large containers of coats to those in need of warmer clothing.

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Top 3 Great Discoveries of 2013 SciShow
All You Can Feel Recreational Drug reactions exposed to film
Top 10 CrossFit Articles of 2013 Breaking Muscle

Fitness: 3×5 Across
Should be getting a bit heavier but you still get all 15 reps.

Performance: 2×5, 1xMax Reps <10
Add 2.5-5lbs from last week. The lower your reps get on the rep out, the less aggressive of a jump you should take.

Post loads to comments.
Bench Press e3/6
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In about 5 attempts/20 Minutes, work up to a best complex of:
5 Power Cleans
5 Thrusters
5 Romanian Deadlifts

Post loads to comments.

The old skull and bones
This flag originally hung in my (DO) dorm room in college. I thought it would cool at my gym and held onto it. It was the original inspiration for all our skull and cross bones iconography. It’s still hanging at the top of the far column at the gym.

Holiday Schedule and Programming Notes

Tuesday the 24th (Christmas Eve): No Active Recovery, no 8:30pm class. Otherwise normal.
Wednesday the 25th (Christmas): Only 9am and 10am Group Classes
Thursday the 26th: Normal Schedule

Tuesday the 31st (New Years Eve): No 7:30 or 8:30pm Classes. Otherwise normal schedule
Wednesday the 1st (New Years Day): No 6a,7a,8a or 10a Classes. We’ll still have a noon class PLUS an extra 1pm Group class and then a normal evening schedule.

Programming Switch
We will be performing Wednesdays Snatches and Squats on Thursday this week to accomodate the holiday.  Christmas day will have a seperate WOD.

Inside The Affiliate: New Article

Coach DO has a new blog entry on Inside The Affiliate. ITA is a free, open source blog for the CrossFit community dedicated to sharing what we’ve learned running an affiliate for six years. If you like it, please share it with your CrossFit friends on Facebook and help spread the word!

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Where will you be this holiday week?

As Many Rounds as Possible in 15 Minutes of:
25 Kettlebell Swings, 53/35
15 Kipping Pull-Ups
10 Push Press, 115/75

Post rounds and Rx to comments.
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5 Rounds NFT of:
Row 1:00
10e Reverse Lunges
15 Plate OH or DB weighted Sit-Ups

Barbell Warm-Ups

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Dan Bailey Does today’s CrossFit.com workout
Ilya Ilin Snatches 420lbs