WARM UP:
400m Run or 500m Row
Foam Roll
DROM (Performed 2x)
- Pole Squats x 10
- Pull Ups x 10
- Ring Dips x 10
- Stationary Knee Hugs x 10
- Good Mornings x 10
400m Run or 500m Row

SKILL/STRENGTH:
A1. Extended DROM

WOD: 12-9-6
Handstand Push Ups
KB Front Squats (20kg, 32kg)

At the 3, 7, 11,…minute mark, run 100m until completion of WOD.

RECOVERY:
After completing WOD, do mobility work (Stretching, foam rolling, etc.).

WARM UP:
Jumping Jacks x 25
Foam Roll
DROM (Performed 2x)
- Shoulder Pass Throughs x 10
- OH Squats x 10
- Hand Walkouts + Push Up x 10
- Ring Dips x 10
- Good Mornings x 10ea
Jumping Jacks x 25

SKILL/STRENGTH:
A1. Snatch Balance (PVC & Bar)

WOD: 3 Rounds for Time
400m Run
21 Snatch-Grip Deadlift (50% Bodyweight)
12 Pull Ups

After completing WOD, do mobility work (Stretching, foam rolling, etc.).

WARM UP:
400m Run
Foam Roll
DROM (Performed 2x)
- World’s Greatest Stretch x 10
- Push Ups x 10
- Sit Ups Ups x 10
- Pull Ups x 10
- Squats x 10ea
200m Run

SKILL/STRENGTH:
A1. Hang Power Snatch 5×5 (50% 1RM)

WOD: 7 Rounds for Time
10 Push Press (65#/95#)
15 Bar Jumps (Over and Back is 1 rep)

You’ll rest one (1) full minute between each Round, so work as hard and fast as possible each Round.

WARM UP:
200m Run
Foam Roll
DROM (Performed 2x)
- Pole Squat x 10
- Lateral Lunges x 10
- Hindu Push Ups x 60s
- Ring Dips x 10
- Good Mornings x 10ea
200m Run

SKILL/STRENGTH:
A1. Teach Bear Complex Sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press

WOD: For Time
25 Thrusters (65#/95#)
30 KTE/KTC
35 KB Swings (16kg/24kg)
40 Sumo Deadlift High Pull (65#/95#)

On the minute every minute do 4 Burpees.

WARM UP:
100 Singles
Foam Roll
DROM (Performed 2x)
- Shoulder Pass Thru to OH Squat x 10
- Push Ups x 10
- Plank x 60s
- Pull Ups x 10
- Stationary Lunges x 10ea
100 Singles

SKILL/STRENGTH:
A1. Handstand Work, 10 minutes (Practice HS Kick up, Holds, or Push Ups)

WOD: 5 Rounds For Time
9 Deadlifts (95#/135#)
6 Hang Squat Cleans
3 Shoulder to Overhead

MC – At 5, 8, 11,… minute mark, run 200m until completion of WOD

About 4 years ago, some coworkers and I planned a hiking trip.  Now I’m from Louisiana and where I grew up, there was nothing remotely close to a mountain in my area.  Was I scared? Yep.  Did I think I’d make it?  Not without an oxygen tank and someone to carry me.  Did I get tired and think there was no way I’d make it?  Hell to the yeah, more than I care to admit!  How did I reach the top and stand on the point at 14, 259ft and be able to throw up the “peace” sign?  One step at a time…

Just wanted to send a bit of encouragement to you as you enter week two of our Look Better Naked Challenge.  During week 1, I purposely didn’t comment much during the first week just so I could get a sense of how things were going.  Everyone did a fantastic job of commenting on the blog and it’s going to get better!

Here are a few thoughts…  Things worth having never come easy.  If they did, we wouldn’t appreciate them nearly enough.  But it doesn’t just apply to looking better naked.  Great family memories, strong relationships with family and friends, monumental accomplishments, completing a workout, preparing your meals, getting quality sleep, and the list goes on.  These all require effort and a significant personal time investment.  Then and only then, when you reach your goal, will you value it enough never to let it go.  Be blessed and encouraged!

I will be helping with the judging duties at the 2010 Texas Throwdown in the Dallas Convention Center.  If you get a chance, it would be a great thing to come see!

WARM UP:
400m Run
Foam Roll
DROM (Performed 2x)
- Squats x 10
- Sit Ups x 10
- Hand Walkout to Push-Up x 10
- Stationary Knee Hugs x 10ea
- Good Mornings x 10
400m Run

WOD: As many rounds as possible in 12 minutes of:
10 Push Ups (2010 CrossFit Games standard)
15 Sit Ups
25m Walking Lunges

2010 CrossFit Games standard Push Ups: When Body contacts the ground surface, your hands momentarily come off the floor to ensure your chest makes contact with the ground.

WARM UP:
Jumping Jacks x 25
Foam Roll
DROM (Performed 1x)
- Squat Thrust Squat Stand x 10
- Ring Dips x 10
- Stationary Spider Crawls x 10
- Dive Bomber Push Ups x 10
- Front Scales x 10
Jumping Jacks x 25

SKILL/STRENGTH:
A1. Shoulder Pass Thrus 5 x 5-10
A2. Overhead Squat (15#/45#) 5 x 5 (Technique & ROM focus)

WOD:
Start with a 400m Run
10-8-6-4-2       Sumo Deadlift High Pulls w/KBs (20kg/32kg)
4-8-12-16-20    Plate Sit Ups (25#/45#)
1-2-3-4-5         Jump-over Burpees (Parallette)
End with a 400m Run

WARM UP:
100 Singles
Foam Roll
DROM (Performed 2x)
- Squats (3s hold at bottom) x 10
- Push Ups x 10
- Sit Ups x 10
- Good Mornings x 10
- Dips x 10
100 Singles

SKILL/STRENGTH:
A1. Shoulder Press, Find 3RM in 15 minutes (Power Clean weight from floor)

WOD: 4 Rounds For Time
5 Front Squat @ 65% 1RM
10 Shoot Throughs
15 Box Jumps (20″, 24″)

WARM UP:
400m Run
Foam Roll
DROM (Performed 1x)
- World’s Greatest Stretch x 10
- Hindu Push Ups x 10
- L-Tuck/Sit x 60s
- Stationary Lunges x 10ea
- Shoulder Pass Thru to OH Squat x 10
400m Run

SKILL/STRENGTH:
A1. Power Snatch , Find 3RM in 15 minutes

WOD: 10-9-8-7-6-5-4-3-2-1
Burpees
Pull Ups

MC – At 8, 11, 14, … minute mark, run 100m until completion of WOD