The Fastest Show on Earth. The first sub 2 minute "Fran" from gregg arsenuk on Vimeo.

"Fran"

21-15-9 for time:
Thrusters (95/65)
Pullups

"In this hectic part of year the suggestion bears repeating – and revisting. Carpe diem, take the bull by the horns – whatever you want to call it. Enjoy the moment – the company, the conversation, the chance to connect and tell stories new and old. Start some fresh traditions or revive some old ones (a pre-dinner family game of touch football, an after dinner walk, an evening around the board games or family albums, an evening of volunteering). Whether you’re alone or with a whole horde, here’s to making the most of the day in such a way that we’ll all go to bed that night fulfilled (not just full), inspired, at peace, nostalgic, and grateful for the day instead of just relieved the dishes are done or glad we made it through." -Mark from Mark's Daily Apple

What are you most thankful for?

Post thoughts to comments.

Mark Your Calendar for Dec. 5th

Rachel shown catching under the bar after the second pull.

Activation/Buy-in: Supine Rows, 3 x 10. (Don't allow shoulders to shrug - use a variation that is difficult to do by rep 8 or 10)

"The Chief"

Max Rounds in 3 minutes of:

135lb. Power Clean, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for 5 cycles.

Mark your Calendars for Saturday 12/5/09 at 12:00PM!

Our friends from King of Prussia have challenged to us a friendly competition between affiliates!! WODs to be announced (WODs will be scaled to all levels and ability). This is open to all CrossFit Tribe members. Please come up and help us represent Tribe!

If you plan on attending, please email us at crossfittribe@gmail.com ASAP.

Activation/Buy-in: Glute Bridges - 1 set of 20, (elevate feet or shoulders if that seems really easy)

DEADLIFT 5 x 3 (3-3-3-3-3)

Metcon:

3 Rounds:

Dumbbell Press, Max Reps (Pick load)

50 Double Unders

No time component. Score is number of presses for given weight.

Welcome to Day 2 of the 30 Days of _________ Challenge! Looking for something fast, tasty, easy, and perfectly portioned? You really can't go wrong with soup.

What are some mental steps you go through before pulling a deadlift? Post thoughts to comments.

Activation/Buy-in: Find out how heavy you can go for a set of 10 renegade rows.

Complete AMRAP in 20 minutes of:

25 Burpees

Bodyweight Back Squat, 15 reps

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” -- Yuri Vlasov, Soviet Weightlifter

Today's question is in the post below!

Justin, Brussel Sprouts

Justin and the Brussel Sprouts that could. from Erin Davidson on Vimeo.

Tomorrow begins CrossFit Tribe's 30 days of ________ Challenge. Given the recent Nutrition Seminar information dealt out we'd love for you guys to stay committed to NOT backsliding this holiday season. Don't get sick like the rest of your coworkers off the sugary stuff. Don't resolve yourself to waddling around in resignation of a month wasted come January 1. Take a step forward and decide to do something or avoid something for 30 days... starting tomorrow. If you're getting to this a little late - start the very next day after that!

The rules:

1. Stake your claim. Post to comments!

2. Stick to your guns except for 8 "cheats" or meal opportunities to break.

3. Talk to someone about your goals so you're on the right track and so they know you're working on it!

Got something you're committing to for 30 days? Post it to comments and give your fellow Tribe members some ideas!

Here's some useful stuff from the Nutrition Seminar:

Why we talk about Nutrition in CrossFit - from Nicole Carroll

The importance of mental strength and commitment in meeting goals

What is Paleo? and What is Primal?

Why Zone? + a very succinct and balanced perspective on how to start.

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


This following content comes from the Paleo Diet newsletter. If you don't subscribe to Loren Cordain's (author of the Paleo Diet) weekly email newsletter you are really missing out on some great, cutting-edge, scientifically referenced information about how to optimize your diet, health, and the performance of your body. Click HERE to sign up.

Hunter-Gatherer Patterns

We are currently in the process of compiling meal times and patterns in the worlds historically studied hunter-gatherers. If any single picture is beginning to emerge, it clearly is not three meals per day plus snacking ala the typical U.S. grazing pattern. Here are a few examples:

1. The Ingalik Hunter Gatherers of Interior Alaska: "As has been made clear, the principal meal and sometimes the only one of the day is eaten in the evening." ²².
2. The Guayaki (Ache) Hunter Gatherers of Paraguay: "It seems, however, that the evening meal is the most consistent of the day. This is understandable, since the day is generally spent hunting for food that will be eaten in the evening"²³.
3. The Kung Hunter Gatherers of Botswana. "Members move out of camp each day individually or in small groups to work through the surrounding range and return in the evening to pool the collected resources for the evening meal"²⁴.
4. Hawaiians, Tahitians, Fijians and other Oceanic peoples (pre-westernization). "Typically, meals, as defined by Westerners, were consumed once or twice a day. . . Oliver (1989) described the main meal, usually freshly cooked, as generally eaten in the late afternoon after the day’s work was over."²⁵.

The most consistent daily eating pattern that is beginning to emerge from the ethnographic literature in hunter-gatherers is that of a large single meal which was consumed in the late afternoon or evening. A midday meal or lunch was rarely or never consumed and a small breakfast (consisting of the remainders of the previous evening meal) was sometimes eaten. Some snacking may have occurred during daily gathering, however the bulk of the daily calories were taken in the late afternoon or evening. This pattern of eating could be described as intermittent fasting relative to the typical western pattern, particularly when daily gathering or hunting were unsuccessful or marginal. There is wisdom in the ways of our hunter gatherer ancestors, and perhaps it is time to re-think three squares a day.