Get under the bar.

Repeat: GET UNDER THE BAR.

----

WOD

"LIL ESÉ"

for time:
2 ground-to-overhead, 75/35kg
50 double unders

2 ground-to-overhead, 75/35kg

40 double unders

2 ground-to-overhead, 75/35kg

30 double unders

2 ground-to-overhead, 75/35kg

20 double unders

2 ground-to-overhead, 75/35kg

10 double unders

SupeRx weight is 93/52kg.

results here.

----

CrossFit now ANSI accredited!

Jack Lalanne VOD: The Hands of Time



And a happy belated January birthday to Ross, Cedric, Josh, Peter, MVB, Sage, Joel, Woo, Pasco, Adam-Jon, Brian R, Cassie, Kevin, Jenny A, Amelia, Adam, Kristin, Julie, J Freshwater, Joey Muscles, Sameer, Ben R, Jason C, Tim B, Long, Arnnie and Sara D!

Throw Down!

If you haven't heard the news, Fitness guru Jack Lalanne dies at 96 - USA Today

In honor of the man who was vocal to fight for what we fight for today, we'll be showing one of the many videos of his show. His contribution to the world was making people (or, his "students") responsible for their own well being. He also did a lot of crazy shit on his birthdays.

Jack taught us to believe in ourselves to find success.

"POOPED-OUT-ITIS"

----

This week we're going to emulate Tony's weekend of events from the OC Throwdown!

WOD

"SMOKING GUN"

7 rounds for time:
4 burpee-deadlifts
3 burpee-power cleans
2 burpee-squat cleans
1 burpee-squat clean & jerk

Prescribed weights are 60/35kg. Chest must touch bar for the "burpee" portion of the lift to count. Hands must stay on the bar for the entire duration of each exercise.

results here.

----

"You’ve got to work at living. Ninety-nine and nine-tenths of Americans work at dying! You’ve got to eat right, exercise and have goals and challenges. Exercise is king. Nutrition is queen. Together, you’ve got a kingdom. If you have a Corvette, you don’t put water in the tank. The human machine deserves the same treatment."

– Jack Lalanne

Word from Jack

"You have to take care of your 640 muscles, and the number one thing is exercise. You can eat perfectly but if you don’t exercise, you cannot get by. There are so many health food nuts out there that eat nothing but natural foods but they don’t exercise and they look terrible. Then there are other people who exercise like a son-of-a-gun but eat a lot of junk. They look pretty good because the exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom!"

- Jack LaLanne