Happy Election Day. Make sure you vote early, lines are predicted to be long and you don't want to miss your workout. Do you think either of the candidates is a Crossfitter?


Workout of the Day
5 Deadlifts
10 Burpeess
5 rounds for time:

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BURPEE CHALLENGE
Today is 26 burpees. 3.2.1. go.

There have been several articles in the news lately discussing the benefits of Crossfit. Apparently, those of us in the Crossfit community have been doing something right because we're changing people's lives. Check out these articles.Fitness program saves Airman's career.
These two were on MSN last week.
MSN Article and MSN Article 2


Workout of the Day
Complete for time:
21-15-9
Thrusters
Burpees
Box Jumps

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BURPEE CHALLENGE
Today is 25 burpees. Quarter of the way there.

Workout of the Day
Complete for time:
800m run
25 squats
25 pull ups
400m run
25 squats
25 push ups
400m run
25 squats
25 push ups
800m run

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BURPEE CHALLENGE
Today is 22 burpees. Make sure you catch up, it's going to get rought!
"Buy-In" - 253 Burpees

I came across a great list of bodyweight exercises that can be done at home or when traveling. Most of them can be done without any equipment, the only thing you might need is a pull up bar, set of rings and a jump rope.Comprehensive Bodyweight Workout List. This was put together by Shane Skowron and it's a great resource to have. I would recommend saving this to your bookmarks then you'll have plenty of workouts you can do when traveling or if you can't make it to class.

Workout of the Day
"Nicole"
As many rounds as possible in 20 minutes of:
Run 400m
Max rep pullups

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BURPEE CHALLENGE
Today is 21 burpees. Rock Out!
"Buy-In" - 231 Burpees

If you’re trying to relax after a strenuous day in the cubicle, go ahead and do your yoga class, finish up with some seated alternating-arm three-pound dumbbell presses on a balance ball, and have a nice smoothie. But if you want to get strong, it’s probably going to involve standing with a heavy bar in your hands. -Mark Rippetoe, author of Starting Strength. Why would you want to train to press overhead? Great questions. Pressing a bar overhead develops tremendous core strength, you will work your lower back, abdominal, and hips. This is the kind of core strength you can't develop on a swiss ball. When you press you are training every muscle from your hands down your torso to your feet. You have to balance, support had recruit large groups of muscle to get that weight overhead. This is how strength is developed.


Learning how to Press

Workout of the Day
150 squats for time:
100 push for time:
150 squats for time:

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BURPEE CHALLENGE
Today is 20 burpees. Get Some!
"Buy-In" - 210 Burpees