WOD

Circuit course

OMG

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m


or 


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

WOD

Warm-up 
KB swings
sit-up
dips


WOD
10 pullups
20 box jumps
30 pushpress
40 wallball
50 squats.
then work your way back down.

"Refocus" a pretty good article I found

I found this article and thought to myself, HOLY CRAP they have read my mind.  The great thing that helps me get through this is my cougar and all of you guys that put what we do on your priority list.  THANK YOU!!! 

Burnout.  I’ll admit it, I’m burned out. Spent. Unmotivated, apathetic even. What are the signs of burnout? Lacksidaisical attitude about the things you love, short temper, difficulty sleeping, increase alcohol consumption, depression.  Bottle of wine, anyone?

Is it the time of year, the weather – what causes burnout? It’s usually any overwhelming aspect of living, more likely a combination of things. Could be the holidays, the kids, the business, you guys?  Most likely it’s all of the above, trying to be everything to everyone.

I think it’s my calendar and my never ending to-do lists. I’m a list maker. According to a piece of paper, I’m never done. I never get to rest. I never get to feel the satisfaction of being “finished”.   I’m perfectly accomplished at prioritizing and leaving things unfinished for tomorrow. You won’t find me cleaning my house at 3am. At least I have that going for me.

I don’t share this retriever-hell-bent-on-getting-the-tennis-ball drive with working out. It’s not on the top of my to-do list. But I’m a trainer, for goodness sake! How can I be OK with not working out? Oh believe me, I have my guilt about that but I’m dealing with it.  I’m surrounded by you guys who dig this thing called CrossFit. You’ve chosen to spend your time in the gym. You’ve put it near the top of your priority list. I commend you, you sick, twisted, motivated people.

So maybe it’s time to refocus. I spend the majority of my days taking pictures, placing equipment orders, running around getting supplies, doing the website, fulfilling shirt orders, planning events, workouts, qualifiers, and Strongman Contest sponsors. In other words, running a business. I’ll continue to run the business aspects of this business, but trust me, I haven’t forgotten you. You are the reason for the business. The focus of Rainier CrossFit has always been to improve your fitness, your health, and impact your life. Give me a little more time to finish off this Chardonnay and then I’m going to refocus my efforts, double down on training, and offer the best leadership that I can. Maybe I’ll even get a workout in.

NO EXCUSES!!! Who says grandma's aren't B@! %SS!!

Complete with partner for time:
50-40-30-20-10 reps of
OH Plate Lunge M:25 F:15
Push Ups
Box Jumps
Push Press M:75 F:55
Sit Ups

Jumpin

90 sec jump rope
50 push-up
     lunges
     sit-up
90 sec jump rope

40 push-up

     lunges

     sit-up

90 sec jump rope

30 push-up

     lunges

     sit-up

90 sec jump rope

20 push-up

     lunges

     sit-up

90 sec jump rope

10 push-up

     lunges

     sit-up

I am ALIVE!!!!

Holy Freakin Crap!!!   I think that I was in a bad dream for a while but to my realization I was just being lazy and unmotivated to get here and get going.  So on that note I know we have all been working out between all the holidays and crap but i haven't been keepin up on my part of the deal.  My bad and I will fix it.  I will post the workout that we do later after the beating and let everyone know how it went.   For the Gugel, the smartest man I know  here is the workout for you Deadlift 250, bench 200, clean 150, or dl 200, bench 150, clean 100, for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.  Do 10 of each then move down in that fashion.  Get Some!!