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kettlebell Snatches. USST (US Secret Service snatch test) 10 mins switching hands as often as you want, you can even put it on the ground. Your goal is 200 reps. But they have to be completely locked out on every rep no cheating. Guys 16 or 24k (24k is what you should be using). Gals, 8 or 12k (12 is ideal).
Remember to use your legs
Post your totals in the comments section. You have to be registered & logged in to post.
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I've made available the 3 main CrossFIt documents:
Understanding CrossFit
What is Fitness
CrossFit Foundations
downloadable by everyone, not just registered users.
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Flow Fit I using the Level of difficulty appropriate to your ability to correctly perform the particular movement. Time - 18mins.
The focus is on improving your quality of movement, especially the butt to calf squat. If you can't go 18mins, break it up into smaller chunks with a short rest in between. 6 minutes of Flow Fit, 3 mins of rest and repeat twice more or 9 minutes of Flow Fit 5 minutes of rest and repeat once.
If you have rings or a low bar (3 to 4 feet off the floor), do hanging rows (also called reverse pushups or ring rows). Hang from under the bar, elevate the feet, keep the back flat & abs tight and pull yourself up to touch your chest to the bar. Really focus on working the lats & feeling the shoulder blades retract. These will really help counteract all te forward pushing most people do (bench press, floor press, pushups)
Do 3 sets of 10 while maintaining the flat back. If you can't do the reps then drop to 3 sets of 5. If that is too hard, do the best you can and do 5 to 10 reps resting as needed.
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Workout of the day
Betty uses the same size bells for all 3 exercises. To me, swinging with the same size bell I use for presses and snatches was too easy. The swings became a rest. To crank it up a notch we will use 3 progressively heavier bells
As fast as possible in 20 minutes
3 bells, light (press for 5 reps), medium (snatch for 10 reps),heavy (swing for 15 reps)
press 5 each arm
snatch 10 each arm
swing 15 each arm
No rest. If you have to you may drop the weight on the swings to the medium bell. Try to stick with the weights you started with.
You should shoot for 10 times through, that's 1 round every 2 minutes.
Bonus rounds 5 pullups (or ring rows), ab wheel rollouts 3x5
Enjoy 
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reposted from http://ryanlee.com
The TRUTH About Yoga and Pilates
by Mike Boyle
I don't think I have a problem with the new "magic
bullets" in fitness, yoga and Pilates, as much as I do with the thought process of
one size-fits-all cures. They are two obviously different disciplines but, have one thing
in common. Both seem to be taught and patronized by zealots who believe that their
discipline of choice is "the key" to fitness. I can tell you that at least once
a month I get approached by an acquaintance who knows what I do for a living who says,
"We have to talk about yoga; you have no idea what it will do for your
athletes."
Point 1
For all you zealots out there trying to help me train my
athletes, I actually have done OK without you. Just for the record, there are many folks
like me who have been training athletes for decades who have drawn much of their warm-up
and flexibility work from yoga but don't feel the need to dedicate two of their eight
hours a week to this relatively small area. I need to work on strength, power, speed, and
conditioning -- all in eight hours a week. I need to do that with a proper warm-up and
attention to flexibility. Can't you just see the yoga guy or girl jumping up and down
saying, "I know, I know, yoga does all that."
The truth is yoga does not do all that.
Yoga develops strength to a point and then simply works
primarily on muscle endurance.
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