There are some good mobility concepts to add in to your warm-ups that I prescribe to you in this video. I do mobility stuff daily. Find a way to work mobility stuff in to your warm-ups. Go!

***ATTN*** The gym is participating in a holiday program to support our troops. Camp Pendleton Marine Corps Families Secret Santa Program. 1200 families of E-5 ranked Marines or lower. Some are deployed, but all are in need of some help around the holidays to make sure their families have a Merry Christmas. Toys and/or gift cards are best. $10 is the least we can do to show we are thankful for them putting their lives on the line for our freedom. We will be providing a giant gift box at the gym. Bring your contributions to the gym by December 9th. CrownTown will bring the gifts to the December 10th NLI, where the individual handling the delivery to the Marines will be. Let me know if you have any questions. So far there has been a good response. Thanks to the Talley’s, Travis G. And someone else who snuck some presents in the box! Keep them coming guys let’s make their Christmas special.

Upcoming Events:

December 3-4, 2011 – WW will be getting a CrossFit Endurance Certification on December 3rd-4th in Orange, CA. What this means to you is better coaching in running mechanics (this is huge), a future CrossFit CrownTown Endurance program and an Endurance Team. All good stuff!

December 10th, 2011 – NLI competition at The OC Fairgrounds. Brett P., WW, Yvette M. And Nick B. are all competing there. Hopefully, this one will be fair weathered.

December 17th, 2011 – Grand Opening & Member Appreciation Celebration. Location and details to follow.

January 14-15, 2012 – The OC Throwdown. Two day competition that WW is competing in. He qualified for the Elite Division where he will be competing against three CrossFit Games competitors along with many other legit athletes from all over. This will be a must see event.

Monday

“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.”
– Tom Bodett

Skill: Nutrition – timing for ingesting macronutrients

WOD: Three rounds for time of:
30 Wallball shots, 20/14 pound ball
75/55 pound Squat snatches, 30 reps

Cool down: 3 X Max L-sit hold (rings or KBs)/15 good mornings with a PVC/bar between sets

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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