Hey, it could happen...

WOD
Wendler 
Standing Press 3-3-3+ @ 70-80-90% of 3 Rep Max
Then...
5rds For Time
8 Turkish Getups 24kg/16kg
10 Box Jumps
15 WallBall

I Used To Think...

WOD
Wendler
Back Squats 3-3-3+ @ 90% of your 3 rep max
Then...
EMOTM for 15 mins (add 5 mins and/or a weight vest if your a stud/studette
3 Hollow Rocks4 Burpees
5 Russian KB Swings

Keep Moving Forward...

WOD
Murph
For Time
1 mIle Run
100 Pullups
200 Pushups
300 Air Squats
1 MIle Run

A lot Of Pushing Going On...

WOD
Wendler
Bench Press  /  3-3-3+ @ 70-80-90% of 3 rep max
Then...
5RFT
5 Standing Press
5 Push Press
5 Push Jerk
250M Row
10 T2B

CrossFit Disco

“Our limitations and success will be based, most often,
on your own expectations for ourselves. What the mind
dwells upon, the body acts upon.”

WOD
Wendler 5th month - 2nd week
Deadlifts 3-3-3 @ 70-80-90% of your 3 rep max
Then, For Time:
CrossFit Disco
10! (10-9-8-7...all the way down to 10
Power Cleans - 75% of your bodyweight
Pullups

Killed It...

WOD
Wendler
Back Squats 5-5-5 @ 65-75-85% of 3 repmax
Then...
Fran
21-15-9
Thrusters 95/65
Pullups
Rest 3 Minutes, then...
Diane
21-15-9
Power Cleans 135/95
Ring Dips

Fight Like Hell

"It is astonishing," says Dr. Theodore Cuyler, "how many men lack this power of 'holding on' until they reach the goal. They can make a sudden dash, but they lack grit. They are easily discouraged. They get on as long as everything goes smoothly, but when there is friction they lose heart. They depend on stronger personalities for their spirit and strength. They lack independence or originality. They only dare to do what others do. They do not step boldly from the crowd and act fearlessly." -- Orison Swett Marden 

I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dryrot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time. -- Jack London

WOD
The Filthy Fifty
50 Jumping Pullups
50 K2E
50 WallBall
50 KB Swings 16kg/12kg
50 Double Unders
50 Box Jumps
50 Push Press 45/35
50 Burpees
50 Walking Lunges
50 Hyperextensions

Not what it seems...

WOD
Wendler / Month # 5 / Week 1
Bench - 5/5/5 @ 65-75-85% of your 3 rep max (don't forget to add 5lbs to your 3-rep max if this is your 2nd month or longer doing the program!
Then...
4RFT
30 Double Unders
20 WallBall
10 Pullups
or Option #2...
Roys Old School 
For Time:
50 Dips
50 Inc Bench 135/85
50 Pullups
50 Wheel of Death
50 Jump Rope EVERY TIME you rest on any exercise!

The 8 Things That Every Man Should Be Able To Do

"I just want to be fit." 

I hear that comment on a pretty regular basis when I ask people what their exercise goals are. The question is, fit enough to do what?...The laundry, to take a walk, swim 10 laps non-stop in your pool, walk the dog without getting out of breath, run an ultramarathon, be able to stay on the mechanical bull for 20 seconds at The Roundup, etc, etc.

I think that most people workout to help keep their weight under control, have some muscle tone and just basically feel better, and there's nothing wrong with that. But truth be told, those are meek and modest goals...kind of hard to get excited about. For those of you who want to be able to go out and live life to the fullest, to meet any challenge head-on on and not have to worry about whether you're "fit enough", consider this:

In 1926, strong man and physical culture enthusiast Earle Liederman wrote a book called Endurance. In it, Liederman makes the case that every man should be physically fit enough to save his own life in an emergency. He sets out five fitness benchmarks that indicate whether a man is up to this task. None require you to be able to bench press 500 pounds or have six pack abs.

Rather, the benchmarks focus on having the strength and endurance to run, swim, or pull yourself to safety. If you’re looking for a fitness goal, the five fitness benchmarks Liederman lists are a good place to start. And for shits and giggles, I've added 3 benchmarks of my own that I think are equally important..enjoy ; )

• 25 Full-Hang Pullups Unassisted
• 25 Bodyweight Dips
• 100 Consecutive Air Squats
• Sprint The Length of 2 Football Fields Without Stopping
• Swim a Half Mile in Open Water
• Jump Over an Object The Height of Your Own Waist
• Hold Your Breath Under Water For at Least 2 Minutes
• Be Able To Carry Another Person of Equal Height and Weight Up or Down a Flight of Stairs
  
  

I'm not sure that any amount of time spent on the elliptical
could get you out of this jam...

WOD
Pullup Progressions - Work on heavy weighted singles, negatives and kipping technique
Then...
3rds For Time
1/2 Mile Run
25 WallBall
20 Double Unders
15 T2B
10 Power Cleans 135/95
5 Dips

Jimmy St. Louis

With only 3 months of formal CrossFit training under his belt, our very own Jimmy St. Louis gave notice to the CrossFit world that he will be a force to be reckoned with when he came in 26th overall at The CrossFit Regionals this past weekend. With a whole year ahead of him now to train and prepare properly, many of us believe that Jimmy's got a seriously good chance of winning it all in 2013! 
 

WOD
Wendler 4th Month / 4th Week Deload
Bench 5-5-5+ @ 40-50-60% of 3 rep max
Then...
Helen
3 Rds For Time of
1/4 Mile Run
21 KB Swings 53lb/36lb
12 Pullups