(mini) Team Brio after lifting big things at the Oly contest yesterday.  Thanks to everyone for coming out to watch and great job to all the competitors for throwing all that rubber and metal overhead!

3 rounds for time

5 Turkish get ups (and down) - right

10 One Arm Snatch - right

15 OH lunges - right

10 KB Push ups - right

20 KB sit ups

10 KB push ups - left

15 OH lunges - left

10 One Arm Snatch - left

5 Turkish Get ups (and down)- left

(24/16kg)

The 2012 CrossFit games season is coming soon! Registration has started for the open qualifiers that will begin on Febuary 22. This is the first step in qualifying for the games and it is open to anyone around the world.  That means we want anyone who is interested (and all of you that aren't but should do it any way) to sign up.  

There will be one workout per week for five weeks released each Wednesday.  That evening we will have time set aside to strategize, practice the movements and even try a version of the WOD.  The following Saturday we'll get all the Brio athletes together at our gym between 11 and 1 to complete the wod in heats.  The workouts have to be judged in order for us to validate your score officially. If you're away for one of those weekends we will work out another time to have your WOD judged.  From there you post your results, we validate them, and then you can see how you stack up vs the whole world!

These workouts will not be scaleable but they are programmed so that anyone with general, intermediate level CrossFit skills can compete. You are better off getting one rep of the Rx version rather than taking an automatic zero by scaling the workout and forfeiting the rest of the competition. Some of the movements you'll likely see come up will be: true push ups, pull ups, knee to elbows or toes to bar, double unders, box jumps wall balls, etc. Generally being able to handle the Rx weights is also a good idea (20/14# wallballs, 95/65# thrusters, 135/95# cleans, etc.) But don't let that intimidate you.  If you are close to Rx on a lot of WODs and can do even a few reps of those skills this competition may be what takes you to the next level. Ask anyone who participated last year!

It will be a great opportunity to challenge yourself, build our awesome team, and have some fun. It's only $20 to compete and a great experience to be a part of. Please let us know if you're interested.  Go here to sign up and make sure you join our team.  We look forward to seeing everyone attack this challenge!

Front Squat 5-5-5+

WOD

3 min AMRAP

5 Push Press (105/75#)

5 Barbell Burpees

rest 2 mins

3 min AMRAP

5 SDLHP (105/75#)

5 Barbell Burpees

rest 2 mins

3 min AMRAP

5 Power Snatch (105/75#)

5 Barbell Burpees

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1pm Competitive Class

WOD #2 from last weekend's Element Open

3 Rounds for time of:

5 Thrusters (165/115#)

20 Burpees

100 Double Unders

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Nutrition Challenge Bonus: Recipe time! Post another great Paleo recipe that reminds us all why eating delicious caveman food is a treat, not a punishment!

Lori and Jasmin rocking the rope!

Snatch 3-3-3-3-3 (work your way up in weight)

WOD

"Tabata Fran" ...2 words that strike fear in the hearts of many...

Each round is 20 seconds of max reps, 10 seconds of rest

5 Rounds of Thrusters (95/65#)

5 Rounds of Pullups

3 Rounds of Thrusters

3 Rounds of Pullups

1 Round of Thrusters

1 Round of Pullups

Cash Out: GHD Sit Ups

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Nutrition Challenge Bonus: I'll let you in on a secret... tomorrow we're front squatting, so today's bonus is all about getting your front rack position ready. Watch this video and do everything K-Star tells you :-)

http://youtu.be/Un1PDhrU3h0

Rope Climb Mary

AMRAP in 20 min of

5 Handstand Push Ups (or 5 DB press)

10 Pistols, alternating legs

1 Rope Climb (or 5 ring rows)

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Nutrition Challenge Bonus: read Ego vs Integrity from CrossFit Hollywood

Deadlift 5-5-5+

WOD

7 Round for time of:

7 Front Squats (165/115)

7 Chest to Bar Pullups

Cash Out: 90 sec row for max distance

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Nutrition Challenge Bonus: Need to make up a few extra points? Today's bonus is worth TWENTY POINTS if you make the time to watch this video in its entirety.

http://youtu.be/5dw1MuD9EP4

Last day to take advantage of your X-mas burpee discount.  Make sure you let us know if you want any cheap months!

WOD

Press 5-5-5+

______________________________

3 Rounds for time of;

7 Power Clean (135/95)

14 Knees to Elbows

21 Wall Balls

Compare to Sept 21/11

Cash out: 3 x max rep handstand pushups

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Nutrition challenge bonus: Tabata Sit Ups - 8 rounds of 20 second max reps, 10 sec rest. Post total reps to the discussion group. 

Check out our baby CrossFitter on the CrossFit.com affiliate page! 

(we missed it until yesterday... doh!)

I think we may have finally uncovered the secret to double unders...

Back Squat 5-5-5+

WOD

3 min max reps Burpee Box jump overs (24")

1 min rest

2 min max rep Burpees

1 min rest

1 min max rep Box Jumps (24")

*Compare to Nov 16, 2011

Cash Out: 50 Overhead Lunges

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REMINDER: If you did the xmas day burpees, you have until tomorrow to purchase as many months as you like at the best rate of the whole year!

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Nutrition Challenge Bonus: Read the article Guideline for Dealing with Fat CrossFitters and then weigh in with your opinion in the discussion group. When you're the last one to finish a workout (and we've all been there!) do you appreciate the attention, energy, and support from your fellow athletes, or would you rather not have the attention of others on you as you grind it out to the finish?

21-18-15-12-9-6-3 rep rounds for time of:

Wall balls

Toe to bar

Push Ups

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Nutrition Challenge Bonus: Accumulate 10 minutes in the rock bottom squat position (again!) in the least amount of time possible.

**Reminder, today we're having a just for fun Hill Sprint/Toboganning WOD at 3pm at Diefenbaker hill.  Bring your family, friends, pets, anyone.  Hope to see you there!**

Josh, Anneka, Jasmin, and Barb helping each other get through yesterday's bonus pushups

Power Cleans 3-3-3-3-3 (work your way up in weight)

WOD

7 Rounds For Time

10 Push Press

30 Double Unders

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1pm Competitive WOD 

from www.compwod.com

3 Round for time of:

15 KB Swings (32/24kg)

Walk on hands to barbell (15')

15 Ground-to-overhead (165/105#)

Burpee broad jump to kettlebell (15')

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Nutrition Challenge Bonus:

Read this article - The Fat Trap from the New York Times

and then read the letter to the editor from Gary Taubes (with over 250 signatures from MDs and PhDs)

Remember to maintain good form...

We're busting out another sprint workout this Sunday, only this time we're taking the work outdoors and up a hill. Meet us Sunday Jan 29 at 3pm at Diefenbaker hill for some hill sprints and... TOBOGANNING! Bring your sleds, kids, and dogs and get ready to have some fun!

Thanks to Barb B. for the great idea!