Hello CrossFit Redmond!

Just a quick note to let you know what I am thankful for as we take a day to celebrate the great many blessings that we have in our lives. We will get together for a holiday workout tomorrow and it will be the highlight of my day. That so many of you will come and get a good sweat with me before we head to whatever event we have planned for the day is a blessing in ways you don’t even realize.

You showing up at the gym with a great attitude, ready to attack whatever WOD we have planned makes what I do everyday exciting.
The great support, thoughtful gifts, donations and enthusiasm for the new facility overwhelmed me.
People referring CrossFit to their friends is humbling and I am so grateful for this.

I am thankful for the increased health the Paleo diet has brought people who have adopted it.

A supportive wife who lets me chase a crazy dream makes this doable.

I’m thankful that the skin on your hands grows back again and again.

There is a great deal of expectant hope that the next year will be even better!

Now go eat some extra turkey and remember, the dark meat has way too much fat in it so leave it for me. If you don’t know why that is funny we need to talk.

-Dan

Thanksgiving WOD
With a partner complete for time:
50 Deadlifts, 125kg
100 Box Jumps, 24” box
50 Clean & Jerks, 60kg
50 Pull-ups
50 KBS, 32kg

Run 400m (together)

Each team will be given 1 barbell, 1 box and 1 KB.
All reps of one exercise must be completed before moving to the next.
Reps can be split anyway you like you just have to work together.

5 Rounds for time
-15 Jerks (push or split)
-15 Pull-ups

Take extra care when using the pull-ups bands, as Carisa will tell you, they can give you quite a snap in the backside. The good news is that a number of you are about to lose the bands because I don’t think you need them anymore.

Pushing…

…and pulling

21-15-9
-Hang Power Cleans – 60kg
-Burpees

You have all noticed that with the change in location I also bought new weights. We are now a “kilo gym” meaning that the bumper plates (and eventually all the change) are measured in kilograms. This change has seemingly brought some of you to your knees, a situation that frankly amuses me. I know you have a life outside CrossFit (something I find interesting if not odd) so let me give you a few helpful tips on using weights that have “kg” instead of “lbs”.

The first and best thing you can do is load you bar at the beginning of the workout. Notice that the smaller bars are 10kg and the bigger bars are 20kg. Loading and unloading you bar will gives you an opportunity to get more acquainted with the weight of each individual plate and the different bars. If we have a workout where you will share a bar, work together to load the bar, don’t hog all the load duties to yourself.

Another good way to acclimate to the kilos is to total the weight you put on the barbell. This is the quickest way to know how much it is.

Because the conversion is difficult I have made some fancy cheatsheets for you to use. DON’T use these to avoid learning the kilogram amounts you use in your workouts. I will post workouts (with the exception of mainsite benchmarks) and will only answer questions in kilograms. I am such a jerk. (And remember, I prefer push jerks to split jerks)

With a little practice you too will drive past 132nd ave and think to yourself, “Hey. That’s 60 kilos!”

I told you. I don’t understand this life outside of CrossFit thing.

Find a Clean & Jerk max

Knees-to-Elbows are hard…