DON'T FORGET TO FILL OUT YOUR 2010 RESOLUTIONS AND GOALS CARDS!

FILL OUT AN ORANGE ONE TO HANG ON THE WALL AND A WHITE ONE FOR THE TRAINERS.

WARM UP: 2 ROUNDS: ROW 250, 10 SQUATS, BROAD JUMPS, 10 MED BALL CLEANS

SKILL: TALL BOX JUMPS AND RING DIPS/STABILIZATION

50 REPS FOR TIME

POWER CLEAN @ 75-80% OF 1 REP MAX

HAPPY BIRTHDAY DAWSON AND CRAIG HAWKINS!!!

Another stolen post from our friends at CrossFit Verve!

As a crossfitter you have likely been fatigued, sore and generally beat up at one time or another, or perhaps continuously.  This is a result of training.  What will largely determine the results you obtain from training is a multifaceted concept, recovery.  Adequate recovery allows for more training and ultimately improved performance.  In some respects recovery is the night to our exercise day.  In exercise we release hormones, mount immune responses, cause inflammation and use things like glycogen and lipids for fuel.  Recovery complements this process.  Accelerating the things we want and mitigating the less desirable processes will provide more return on your exercise investment.

Much in the spirit of "World Class Performance in 100 Words" recover comes down to: Eat a Zone favorable or other hormonally intelligent diet with predominantly antioxidant rich "Paleo" foods.  Sleep 8-10 hrs per day in a completely dark room.  Go to bed as early as possible.  Laugh.  And avoid excessive stress.

- CrossFit Journal 29, What about Recovery, Robb wolf

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"Do you know what happens when you give a procrasinator a good idea?  Nothing!"

Donald Gardner