Glenn's shoulder was sore yesterday, so he requested a lower body WOD. We named it "Because of Glenn". Five Rounds of Walking Lunges around the perimeter of the mats, 20 pushups, 10 Pistols ea. leg and 20 Tuck Jumps. We thought it sounded a little easy. Obviously not.

What was with today's WOD? Everyone said it was $%&!?*; the hardest one we have done in awhile. Was that it, or was everyone feeling the effects of too much sugar this week? Welcome back to reality, CrossFit style.

All of our athletes got a PR on their deadlift weight yesterday, some as much as 20#. That is what you are looking for, week after week. And you continue to achieve your goals.

Charlie and Debbie joined Foothills CrossFit November 11th. On that day Debbie was able to complete 4 rounds of Cindy in 10:39. Charlie completed 3 rounds in 12:13. Tonight they completed 9 rounds in 20:23, including a minute rest in between each round. Six weeks. That's saying something. Great work.

Jessica working on her handstand pushups and Melody swinging into the handstand pushup portion of an inverted burpee.

Saturdy's WOD consisted of exercises that take alot of practice in order to "get them". We heard alot of statements like "I haven't done that since I was in third grade!" and "That one scares me." But you worked on them anyway. That is the essence of CrossFit. Moving through your self-imposed (yes, they are self-imposed) limitations to accomplish something you didn't think you could.

With that in mind, we challenge you to think of a skill that you would like to master in the upcoming new year. A skill that seems unlikely at this moment in time. Yes, another goal skill. One that excites you, challenges you, perhaps even scares you, but one that makes you want to come in and practice it every day.

Choose the skill and the month that you want to "get it" in. Then write it down on the white board. Then dedicate yourself to practice each time you come in. We will provide the coaching and the support.

Peter doesn't stand a chance (literally!) with Trish, Jill, Bess, Laura and Lida.

Athletes in motion. John is wearing a 28# weighted vest during a recent WOD (which is the total amount of weight he has lost since doing CrossFit). Peter is now kipping his pullups on a regular basis.....Lida going low on her back squat.....and Mike locking it out overhead on his shoulder press.

Almost every athlete PR'd (or PFR'd - which is what was written on the white board!) their shoulder press weight yesterday. Congratulations!

Lots of lifting going on yesterday!

L- pullups and ring pushups. A difficult combo well executed by Glenn and John. As usual.

John is hanging out in what appears to be a very blissful headstand. We just wanted to take a photo the beautiful tattoos he has on his arms since we had never seen them in all their glory.

Trish and her GHD situps.

"Pick Your Poison". Sounds pretty easy.... the first few minutes. Glenn: 300 wall ball in 24 mins, Lida: 153 pushups in 17 mins, Trish: 120 GHD situps in 15 mins, Laura: 255 wall ball in 21 mins, Bess: 171 body rows in 18 mins, Peter: 64 kipping pullups in 7 mins, Jack: 45 thrusters in 9 mins, Lori: 66 body rows in 11 mins, Mike: 36 burpees in 8 mins, Kathy: 91 push press in 13 mins.

And then there were 200 KB Swings............

This note was left on the mat after today's WOD. It made us happy.

Someone noted that our pullup bar station has a "medieval torture device" quality to it.........

We usually plan the Saturday WOD's to be "fun",

but something happened with the "Stonebreaker"

WOD. Someone likened it to FGB..........

Peter is on his way to achieving his first kipping pullups! He has been working on the drills for awhile and it was the "push away" at the top of the bar that completed the full kip for him today. Congratulations!

Lumberjack 20 - sub Row

Due to popular demand, we will be doing the LumberJack CrossFit benefit WOD this Thursday rather than Saturday.

Lida, beginning handstand pushup #55 in today's WOD. She also accomplished her first kipping pullups without a band. She did this during the final 6 of her 55 burpee pullups. What a morning she had .......