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Toys for Tots

December 9, 2014


Friends, please don’t forget that we are collecting new, unwrapped toys for the USMC and Toys for Tots.  We will have a box outside the Body Armor office for your donations until December 17th.  If you need information about this charity or ideas for what type of items to give, click here to visit the Toys for Tots website.  Thank you in advance for your generosity!

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Tuesday – “I imagine that yes is the only living thing.” e. e. cummings

December 9, 2014
Split Jerk
15 minutes to find a new 1RM
10 min AMRAP
3 C&J’s
3 Snatches
15 pull-ups
135/95 is RX’d
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Man eats sugar-heavy diet for 60 days, receives shocking diagnosis

Following in the footsteps of Morgan Spurlock, who ate only McDonald’s food for one month in the film Super Size Me, an Australian man has undergone a sugar-heavy diet for 60 days to explore the ingredient’s impact on his health.
In the upcoming That Sugar Film, Damon Gameau, a filmmaker and TV actor, vows to follow a strict diet of “healthy,” low-fat food with high sugar content, reported.
Within three weeks, the formerly healthy Gameau became moody and sluggish. A doctor gave him the shocking diagnosis: He was beginning to develop fatty liver disease. According to the Mayo Clinic, the most severe outcome for fatty liver disease is liver failure.  (READ ON…)
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A League of Their Own Challenge

December 8, 2014


On Saturday, February 7th, 2015, Mission CrossFit will be hosting a women’s only CrossFit competition.  This is a partner event with both a scaled and RX’d division.  The registration is this Wednesday, December 10th at noon.  It will fill up quickly, so find a partner and click here for more information on the divisions and how to sign up.  If you have any questions, please talk to Jill.

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Monday – “TV is chewing gum for the eyes.” Frank Lloyd Wright

December 8, 2014
3-4 rounds
5-10 strict T2B (or as high as possible even if you tuck your knees into your chest)
:30-:45 wall facing handstand holds, hands in a narrow stance
*try to dismount by lowering to your head and forward rolling
Super FGB
5 rounds, 1 min rest between rounds
WBS (rx’d is 20/14)
Push Press (rx’d is 95/63)
KB SDHP (rx’d is 32/24)
Row for Cals
MU’s (CF1 modification is 1 push-up + 2 jumping ring pull-ups)
(CF2 modification is 2 x 1 burpee + 1 C2B from a full hang)
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Sunday – “Lost time is never found again.” Benjamin Franklin

December 7, 2014
All Levels
10 min EMOM
Beginners do:
Odd – 5 HPC’s
Even 3 Strict Press
Adv. do:
Odd – 5 PC’s 135/95
Even – 5 PJ 135/95
*be efficient, be technical
4 rounds
1 min Burpees
1 min KBS (adv use 32/24)
1 min 4=1 single unders (adv do Dbl U’s)
2 min rest
*score is total reps
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
Post time to comments.
Enlarge image
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.
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Saturday – “My favorite things in life don’t cost any money. It’s really clear that the most precious resource we all have is time.” Steve Jobs

December 6, 2014
10 min EMOM
Odd – no more than 3 attempts max box jump for height
Even – 5 strict pull-ups, weight yourself down if this is easy
10 min AMRAP
12 box jumps
9 T2B or as high as possible, but no swinging into the motion
6 Burpees
(goal is 6-8 rounds)
10 min AMRAP
12 box jumps
9 T2B
6 Burpes
(goal is 6-8 rounds)
  10 Ways to Take Care of You During the Holidays

10 Ways to Take Care of You During the Holidays

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Friday – “Yesterday’s the past, tomorrow’s the future, but today is a gift. That’s why it’s called the present.” Bil Keane

December 5, 2014
6 x 2 heavy push press, :02 pause in the dip position
Front Squats (scale, but cleaned from the ground)
Chin over bar pull-ups
6 x
2 push press + 1 push jerk
*rigid torso, :02 pause in dip
Front Squats 225/155
Bar Muscle-Ups
*sub 1 C2B + 3 push-ups for MU’s
**RX take the weight from a rack
Does It Matter If Restaurants List Calorie Counts on Their Menus?
Mario Anzuoni/Reuters

Does It Matter If Restaurants List Calorie Counts on Their Menus?

The practice is spreading to more businesses, but does extra information for diners improve health outcomes?

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Thursday – ” Hip-hop is supposed to uplift and create, to educate people on a larger level and to make a change.” Doug E. Fresh

December 4, 2014
5 x 3 haulting clean deadlift (stopping at the knees)
3331 means (3 seconds to lift to knees, 3 seconds to pause there in tighten your posterior chain, 3 seconds to lower, 1 second to collect yourself and go again)

5 min AMRAP
3 push-ups to wall-walk x 1
6 power cleans (scaled)
25 air squats
rest 3 min and repeat
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5 x 2 deficite Clean DL’s (stand on a Kraiburg
Start in a deep squat, hold shoulder and hip angle as you move SLOWLY!
5 min AMRAP
3 push-ups to wall-walk x 2
6 power cleans 155/105
25 air squats
rest 3 min and repeat
*score is rounds in 2nd heat






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