A. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time:
15M shuttle run (suicides)
DB Floor to overhead (55#/35# per hand)
Compare to Nov 28, 2011
B. 3 Sets:
Hip Extension @ 2113; 10-12 reps
Plank Push Up @ 2323; 10-12 reps

Well deserved rest Day for competitors, but everyone else, please post results to comments.

Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps for time:

suicides

slam ball

toes to bar

1 suicide = 50 ft shuttle run along the length of the rubber mats and back

Slam Ball = Lift a no- or low-bounce medicine ball overhead. Slam it to the floor between your feet, chasing it with a squat. We’ll use the Dynamax balls and slam them onto the crash mat.  Re-grab the ball immediately following whatever bounce occurs. If the ball does not bounce at all, simply re-grab as soon after it lands as possible. Stand from the squat and return the ball overhead. Repeat.  Watch Video

Mobility Mondays

Stretch Your Psoas Peoples

The psoas (soh-as, like the P in pneumonia) is a nasty little critter of a muscle. And as an aside, it is the fillet Mignon of the human body (helpful if you should crash your plane with your Crossfit team in the Andes.

Read more from Coach K-Star at San Francisco CrossFit….

You can CrossFit and still keep the French manicure

“Mylo”

21-15-9 Burpee
Squat
Suicide
Squat
Pushup
Squat

Compare to April 30, 2009

And now here’s a new section for the blog. When you see a quote under the following heading, I expect you to memorize it and be able to recite it in the middle of any given workout. I’m not joking….

Read this, ask questions about this, understand this, practice this

“as we approach peak working loads or muscle fatigue, it is important that at the moment we reach close to no velocity or bar movement, that our spinal position remain the same…. Get your spine set up and keep it that way.” – keep reading….