10 Wall Walks
15 Deadlifts 85%
30 Walking Lunges 35/20
20 Box Jumps 40/30"
40 Ball Slams 40/25
25 Dumbell Hang Squat 35/20
50 Ring Rows
200 Double Unders
Because you and everyone you know is now a CrossFit fanatic (I know this is the case because otherwise you would not be reading the blog) and tis the season of giving (and receiving), I'd like to point you in the direction of some gift ideas in hopes that you might soon breathe fire.
If you're someone who takes yourself seriously as a CrossFit athlete, but does not have a subscription to the CrossFit Journal then you are far behind the competition. If this does not describe you then the journal can still be a great gift for there's articles and videos relevant to everyone.
If you're someone who cannot always find time to make it into the gym but still want to get a quick workout in it might be a viable option to pick up a barbell and some bumpers or rings. Rogue Fitness and Again Faster are two companies that offer both equipment and apparel and companies routed in CrossFit alone.
The only way to become an all around stud is to invest time outside of the gym. This means taking nutrition seriously and being educated as to what you are doing to your body when you put "food" into your gut. The Paleo Solution and The Zone books are great gifts for this very reason.
My hope is that this will bring relief from the burden the holidays place upon us. Now that you no longer worry about holiday shopping you will have more time to come in for an ass-kicking.