Okay so here it is.
Some of you have been wondering why we have a big green barrel in
the front area of the gym worrying if it is going to be part of a
WOD maybe? Not yet atleast, we need to fill it up with food first
so it’s nice and heavy and then maybe we can do something with it!
Okay so lets start the new year off right! Let’s make 2011 the year
for change! Now while we may be lucky of enough to be able to
choose the type of food we eat, some don’t have that luxury and
can’t afford their own groceries. So it’s time to help! So clean
out your cupboards of anything that isn’t Paleo friendly of food
that you don’t want anymore or food that you want to donate because
you have a big heart, and bring it to FOCF and place it in that big
green barrel. Also has a part of the Pound for Pound challenge:
“For every pound you pledge to lose through May 31, 2011, the Pound
For Pound Challenge will donate 11¢ to Feeding America® — enough to
secure one pound of groceries on behalf of local food banks.
$1,040,000 maximum donation.” Food will be donate to serve our
local community here in the Tri-cities, and pledge money donated
will go to the Second Harvest organization. So in order to pledge
your weight loss you can go to the Pound for Pound Challenge website and
register for our FallOut CrossFit Team. So get online make your
pledge, bring in your food that is no longer welcome in your
cupboards, 3-2-1 GO!
WU: Mobility – 10 min (butt to
ankles) squat hold DB Clean work WOD: 800 M Run 10 DB Cleans 400 M
Farmers Walk Backwards 10 DB Cleans 800 M Run 10 DB Cleans 400 M
Farmers Walk Backwards 10 DB Cleans Level III: 55/35 II: 35/20 I:
WU: 500m row, handstand
skill work WOD: ½ Arnie (TGU need to be completed with good form –
these aren’t a race) 11 Turkish Get-Ups, Right Arm 25 Swings 11
Overhead Squats, Left Arm 25 Swings 11 Overhead Squats, Right Arm
25 Swings 11 Turkish Get-Ups, Left Arm III: 55/35 II: 35/20 I: