WOD

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

**Note in the video that Brendan is driving through his heels on the bench press.  Don't go up on your toes!

WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Complete as many rounds as you can in twenty minutes of:

65 pound push press, 12 reps
10 pull-ups

Post rounds completed to comments.

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

WOD

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

What was your first intro to  Fran? What's your first memory of her?

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Haven't had much success with Overhead Squats? Well heres your chance to set that PR. We are giving you 10 attempts to get that Max Load. So the picture might not make alot of sense to you at first glance but look closer. It is showing what an Overhead Squat is and what I want everyone to really see is the line f, that goes directly up through the body. That is the key to the overhead squat, maintaining that load directly over your mid-foot, supported by your mid-line. Keep that head forward, hips tilted forward(butt back),  and active shoulders throughout the whole movement. If all that is done while keep your mid-line stable, it will be a piece of cake!!!

W.O.D

Overhead squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

W.O.D

Complete as many rounds in 20 minutes as you can of:

65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps

Post rounds and fractions of rounds completed to comments.

W.O.D

For time, complete all nine rounds of:

Pull-up/Push-up/Squat

25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5

Post time to comments.

With that being said many of you may be wondering, well which one should I do. Our answer is simple, DO BOTH! In CrossFit we want you to be good at everything so why not squat in both positions and see if you can feel and see the difference. Get to that max load and do it twice in a row!!!

W.O.D

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

When people hear that GHD(glute & hamstring developer) sit ups are going to be in a WOD many people think right away, rest day!!!! That may be due to the soreness felt after a tough workout with an high number of reps or pain caused from poor form. The GHD sit up should not be feared but most definitely must be respected.  GHD Sit ups are a very advanced movement, that are very effective in producing an explosive hip flexor contraction, as well as abdominal exercise. When first learning GHD sit ups, exposure should be kept to low dosage, meaning less reps/sets in order to train your body to the movement.  Like many advanced movements in CrossFit, form is key in maintaining safety throughout the movement. So if your new to the GHD sit ups, don't just jump right in and let your ego take over. You must first learn the movement, with proper form, slowly introduce intensity, and only then do you increase the work load.

So for todays WOD with such a high number of reps, make sure your form is solid (your firing those knee's/hip flexors), your resting at correct times and not pushing to the point of pain, and being smart on scaling (don't let your ego hurt you). We say all this not to scare you but to inform you on the importance of form and the introduction on intensity, especially with the GHD machine.

 With all that being said, get after this Hero WOD and pay respect to Navy Lieutenant Michael McGreevy, for whom this WOD is named after.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

The Hook grip is defined as the method in which an athlete grips the barbell (the bar), which is first gripped with the thumb, then the remaining fingers grip both the thumb and the Barbell. It can be used in multiple weightlifting events (i.e. in "snatch" and "clean and jerk").

The Hook grip is considered to be a more secure grip compared to a Closed grip or Natural grip where the thumb remains outside the other fingers. Also, history of this sport reveals that athletes who use the Hook grip can lift more weight compared to those who use a Closed grip. Which is why everyone should at least try this type of grip. It may be uncomfortable at first but over time will become more natural and less painful.

During both lifts(snatch and clean), the hook grip will be released as the bar rotates in the hand. So on the Cleans today your hook grip will be tight all the way through your first and second pulls but will be realeased into your third pull. Before you go into the Jerk portion of the lift, make sure that you regrip and have a solid pressing position on the bar.

The following is an excerpt from Greg Everett's Olympic Weightlifting: A Complete Guide for Athletes & Coaches

The hook grip is a pronated (palms facing the lifter) grip in which the thumb is trapped between the bar and usually the first and second fingers, depending on hand size. For the pull of both the snatch and the clean, this method of gripping is a necessity to maintain control of the barbell during the violent second pull and the powerful turnover of the snatch.

It's important to understand that the thumb is itself wrapped around the bar inside the fingers and not simply pinned perpendicularly to the bar. This arrangement takes advantage of the greater strength of the thumb relative to the fingers--with the thumb wrapped over the fingers as it would be in a conventional grip, it will typically reach only the index finger and have a weak purchase on it.

By wrapping the thumb around the bar directly, we create a powerful hook on the bar, which can be reinforced by the grip of both the index and middle fingers, which serve more to support the hook of the thumb than to grip the bar directly. With two fingers over the thumb rather than only a weak section of the thumb over one finger, we also create far more friction to secure the grip. In short, the Hook grip optimizes the anatomy of the hands for this application.

In the case of these two lifts, the integrity of the grip of the first and second fingers in combination with the thumb is critical. In order to ensure this integrity, the athlete needs to use the fingers to actively pull the thumb around the bar rather than simply pressing it against the bar. The hook of the thumb under the bar with the fingers reinforcing it is what provides the necessary grip power. The force of the fingers on the thumb should be the focus of the athlete's gripping effort.

 

So when you step up onto your bar today and get ready to PR that clean, make sure that you have a solid hook grip in. You never know, this might be the subtle thing you need to push you over that PR hump.

 

W.O.D

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

W.O.D

15-12-9-6 and 3 rep rounds for total time of:

185 pound Deadlift
Handstand push-ups
Vertical leap, 1 foot above reach

Post time to comments.

For time:
Run 400 meters
95 pound thruster, 21 reps
30 pull-ups
Run 800 meters
30 pull-ups
95 pound thruster, 21 reps
Run 400 meters

Post time to comments. Post results to Beyond the Whiteboard.

WOD

"ANNIE"

For Time:

50-40-30-20-10

Double Unders

ABmat Sit-ups

Post Time to Comments

Ten rounds for time of: 

Row 250 meters
Bench-press 95 pounds, 25 reps

Post time to comments.

You want to make CrossFit Ethos better?:  Bring someone in to try the program.  My favorite technique for doing this is to hound them until they submit.  Works every time.

WOD

Three rounds for time of: 

Two-hand dumbbell power snatch, 30 reps (30# each hand)
30 Pull-ups
Run 800 meters

Post time to comments.

WOD

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Placing a dumbbell between the legs above crossed ankles works great.

Post loads to comments.

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan, 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." - Erin Taylor

W.O.D

Post Number of Completed Rounds to Comments

Here is the breakdown:
1 day
3 events
3 divisions available for competitors:  Advanced, Intermediate and Master's for both male and female athletes
Location: to be announce shortly.  It will be in the Orange County area.
Cost: $30 competitors / $10 spectators and children under 13 free

WOD

P.S. Hey kids, hang close to Trey - his mom makes the best Paleo cookies around!

WOD

"Inmates Day"

Pick your WOD and storm through.  Post WOD and results to comments.  Post to BTWB.

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments. Post to Beyond the Whiteboard.

WOD

Back squat 5-5-5-5-5

Post loads to comments.

*Picture Notes - Your arms should be locked out before you land in the split position, but we know how hard he was working for these reps! Keep perfecting your form, Stud!

WOD

Five rounds for time of:

135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments. Post time to Beyond The Whiteboard.

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Run 10K

Post time to comments.

After the competition, here is the current CrossFit Games Team:

1. Tim Wilson
2. Brian McIntyre
3. Phil Oh
4. BlackJon (Alternate)
5. Emily
6. Gina
7. Linda
8. Haley (Alternate)

All of these athletes should be prepared to compete on May 8-9 in Orange County, CA.  There are a lot of factors that could affect this roster, so don't be sleeping.

Starting this week, we'll have a 7am Elements Class on Monday, Wednesday, and Fridays. 


WOD

For time:

145 pound Thruster, 10 reps
40 Pull-ups
400 meter run
95 pound Thruster, 30 reps
30 Pull-ups
600 meter run
45 pound Thruster, 50 reps
20 Pull-ups
800 meter run

Post time to comments.

After Day 1, here are the current standings:

MALE

1. Tim (4 Points)
2. Phil (5 Points)
3. Brian (7 points)
4. Jon (9 Points)
5. Andrew (10 Points)
6. Coop (10 Points)
7. Sam (14 Points)
8. Drew (16 Points)

FEMALE

1. Linda (4 Points)
2. Gina (5 Points) and Haley (5 Points)
3. Emily (6 Points)
4. Vanessa (13 Points)
5. Shayna (16 Points)
6. Amy (16 Points)

Pleae submit all photos that were taken to photos@crossfitethos.com. 

Day 2 WOD:

Trail Run.  Approximately 2 miles.

MALES will launch at 10am.
FEMALES will launch at 11am.
BBQ will launch at 12pm.

Be ready to throw down tomorrow morning at the Affiliate Team Tryout.  If you're not participating, please come and be a part of the event.  It will be a lot of fun.  The first Heat will start at 9am.

We'll announce Sunday's WOD tomorrow.  However, plan on being in Ladera Ranch (at the site of the BBQ) at 9am on Sunday morning for the off-site WOD.

Saturday's 8am WOD:

Surprise

1. Take Crown Valley Parkway East off I-5.
2. Drive approximately 2-3 miles.
3. Turn RIGHT onto O'Neill Drive.
4. At the third traffic circle, exit at the 3 O'Clock onto Eton.
5. When you reach the stop sign, you'll be able to see Terramor Park in front of you.
6. Make a Right onto Triad.
7. Make your first left and park on that street.

The BBQ will start at 12pm.  Families are welcome and encouraged.  Please contact Britne Bernatowicz (britne@crossfitethos.com) to find out what you can bring!  This will be a great time.

 

Friday's WOD:

Saturday Morning WOD

For Time:

1 Clean & Jerk (155#/95#)
1 Round of "Cindy" (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
2 Clean & Jerks
1 Round of "Cindy"
3 Clean & Jerks
1 Round of "Cindy"
4 Clean & Jerks
1 Round of "Cindy"
5 Clean & Jerks
1 Round of "Cindy"
6 Clean & Jerks
1 Round of "Cindy"
7 Clean & Jerks
1 Round of "Cindy"
8 Clean & Jerks
1 Round of "Cindy"
9 Clean & Jerks
1 Rond of "Cindy"
10 Clean & Jerks
1 Round of "Cindy"

There will be a 30min cut-off for this WOD.  Those that do not finish will receive a DNF (Did Not Finish).  The "Heats" will go as follows:

Heat 1 - 9:00am (Coop, Tony, Tim)
Heat 2 - 9:30am (Phil, Jim, Andrew)
Heat 3 - 10:00am (Sam, Brian, Drew, BlackJon)
Heat 4 - 10:30am (Gina, Emily, Amy)
Heat 5 - 11:00am (Shayna, Haley, Linda)
Heat 6 - 11:30am (Ash, Vanessa)

Saturday Afternoon WOD

"Kelly"
5 Rounds for Time:
400m Run
30 Box Jumps, 24"
30 Wall Ball Shots, (20#/14#)

There will be a 35min cut-off for this WOD.  Those that do not finish will receive a DNF (Did Not Finish).  The "Heats" will go as follows:

Heat 1 - 1:00pm (Coop, Tony, Tim, Phil, Jim, Andrew)
Heat 2 - 1:35pm (Sam, Brian, Drew, Andrew, BlackJon, Gina, Emily)
Heat 3 - 2:10pm (Amy, Shayna, Haley, Linda, Ash, Vanessa)

The Competition will be scored as follows:

• Athletes will receive points for their WOD placings.  The lowest score wins.
  Example:  Madeline wins Saturday Morning WOD, she receives 1 Point.  Madeline places third in the Saturday afternoon WOD she receives 3 Points.  She'll have a total of 4 Points at the end of Day 1.
• At the end of the weekend, if there is a tie between athletes, the breaker will go to that athlete that placed higher on the majority of WODs.  If there is a three-way split between athletes, the same criteria will apply, with the Sunday's WOD to be the final tie breaker.
• CrossFit Ethos will have a 2010 CrossFit Games Team of (3) Primary Male and (3) Primary Female Athletes.  We will also have (1) Male and (1) Female Alternate.

Plan for Sunday:

• We will have a BBQ Social at 12pm following the Sunday Workout in Ladera Ranch.  We will post further details on the location tomorrow. 
• The BBQ will be Potluck style.  Please contact Britne Bernatowicz (britne@crossfitethos.com) to find out what you can bring.  Let's make it great!

Thurdsday's WOD:

Tomorrow we'll be posting the details of the WODs for this weekend's Affiliate Team Tryout.  Here's what we'll tell you now:

1. There will be two workouts on Saturday.
2. There will be one workout on Sunday.
3. There will be a social after the Sunday workout for all of CrossFit Ethos.

Please make sure that you keep your weekend open because this will be crazy fun.

WOD

AMRAP in 10 Minutes:

5 Sumo Deadlift High Pull(95/65lbs.)
10 Ring Dips

Post number of rounds completed to comments.

WOD

Squat Clean 1-1-1
Run 1600m
Jerk 1-1-1

Benefit for Luke Perisin.

When: Sunday, January, 24th

Where:  The Sandpiper, 1183 S. Coast Hwy., Laguna Beach 2:00-6:00

Live Music

Cover Charge = Donation at Door 
 

We're excited to welcome the crew of 949 to Ethos!

WOD

10-9-8-7-6-5-4-3-2-1 of:

Deadlift (225lbs/185lbs)

24" Box Jump

Thruster (135lbs/95lbs)

Post Time to Comments.

For all you iPhone(r's) out there. I have gone and fixed the site to work with the iphone. I would like to thank Drew Larsen for having an extra iPhone laying around and letting me borrow it to troubleshoot and test the website against the Safari Mobile browser.

-- Ryan Aker

WOD

The SoCal Sectional qualifiers are only a few weeks away!  As Andy Petranek shared back in December, CFLA will be hosting the event, and they are expecting over 300 athletes competing for a chance to be one of 20 men and 20 women to represent Southern California at the SouthWest Regionals in May.  Only 4 men and 4 women from our Region will move on to the CrossFit Games in July!

We would really appreciate your help in getting the word out to your clients about the great opportunities available to judge, volunteer or be part of the medical staff.  Here are some of the details:

Location:

Drake Stadium, UCLA

Dates:     

Friday, March 12, 2010 – We’ll need help with set up ONLY this day
Saturday, March 13, 2010 – Day 1 of the Competition:  “Zero dark thirty” am – 8:30pm
Sunday, March 14, 2010 – Day 2 of the Competition: 7am – 3pm

To make this event run smoothly, CFLA is going to need volunteers for both judging AND running the event (check-in, equipment, set-up, tear-down, athlete wrangling, and general organization).  If you are a judge or a volunteer, you'll get free entry to the event, a free t-shirt plus access to all the top CrossFit athletes in Southern California.  They're are also looking for nurses, doctors or paramedics to be part of the medical team.

If you're interested in judging (and you’re Level 1 Certified), contact Becca (becca@crossfitla.com).  For general volunteering, contact Jennifer (jennifer@crossfitla.com).  If you'd like to be part of the medical team, please contact Kim Cobble at (splash_rb@hotmail.com).  

WOD

5 Rounds for Time of:

400m Run
50 Double Unders

Post Time to Comments.

This is a reminder to get signed up for the FREE Beyond the Whiteboard service that we offer.  Start logging your performance so you can track your peformance.


WOD

For Load:

Shoulder Press 1-1-1-1-1

Post Max Loads to Comments.

WOD

As many rounds as possible in 20 min.

5 Squat Cleans (135lb/95lb)

Plan on throwing down a great WOD this Saturday and then having a small social following.  More to come on that.

WOD

Post time to comments.

WOD

Ten rounds for time of:

D-Ball Cleans, 10 reps
Slam Balls, 10 reps

Post D-Ball weight and time to comments.

CrossFit Ethos will be holding its tryouts for the 2010 CrossFit Games Affiliate Competition on January 30-31.  If you have signed up or plan on signing up to compete for a spot on our Team of Six, block this weekend off.  Here are the details:

• The Team will consist of (3) Male and (3) Female Athletes.
• In addition, the Team will have (1) Male and (1) Female Alternates.
• Workouts will be announced the week of the event.
• There will be 3-4 workouts throughout the weekend.
• Those Athletes that perform best throughout the weekend will be our 2010 CrossFit Games Affiliate Team that compete May 8-9 right here in Orange County (Location TBD).

More information will follow.  If you'd like to compete, be sure to sign up at the Box.

WOD

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

As an added benefit to CrossFit Ethos, we are now offering FREE memberships to our current MEMBERS to Beyond the Whiteboard.  For those of you that were personally paying for this service, you'll no longer have to do so.

This on-line system allows you to:

• Post results for every CrossFit workout.
• Compare results with other CrossFitters at CrossFit Ethos and around the world.
• Track your eating habits by posting meals.
• Weigh in and watch your body fat decrease.
• View graphs of your WODs.
• Track benchmarks and max efforts.
• And much more...

We HIGHLY encourage you to take advantage of this system.  This is a great place for you to keep tabs on your progress and compare it to your past performances.  Further, you'll be able to see the performances of the rest of the CrossFit Ethos athletes.  (It serves as a "virtual whiteboard".)

Register HERE.  Be sure to choose CrossFit Ethos as your box.  Once you do so (and you're a MEMBER), we'll approve you to start posting your performances.  (If you're not a MEMBER yet, keep track of your WODs and you'll easily be able to input them when you sign-up fully.)  From that point on, just click the Beyond the Whiteboard button on the left side of the CrossFit Ethos page and you'll be routed to post your results. 

Lastly, the participation on this blog has been amazing.  Keep it up.

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Stagger starts as needed.  Rest precisely three minutes between each round. Post total time to comments.

Posted rules are coming soon to the Kid Corral. This cordoned off, safe play area is here by demand and to enhance the experience of our Ethos parents. Please remember - this is not a kid's gym, but we are kid friendly. There are some strict rules that we have to enforce if this area is going to stay.

* First things first - TRAINING. It will not disrupt the class training environment. Not every athlete at Ethos has children, and others choose not to bring theirs. Kids are welcome if they can behave. If not, leave them home. Please be respectful of this focused time for other athletes. If the Coach has a difficult time coaching over your child, they will have to leave.

* At times, there is adult language used in the facility. While we don't promote R-rated language, it does happen. If this is troublesome to you or your little repeater, you might want to leave him/her home or choose a class time with less testosterone.

* Police your own. This is not a childcare service. It is a child-friendly area where kids can be a safe distance from bouncing weights or whipping ropes. It is the parent's responsibility to care for and monitor the child's behavior and well-being in the space.

* Food and drink are welcome. Please clean up any messes before removing your child from the Kid Corral.

* No violence - no exceptions. Hitting, throwing, spitting, pinching, pushing, etc. will not be tolerated. This space will be fun and enjoyable for all of the children and parents.

* Screaming, fighting, yelling to the class participants, etc. is not acceptable. This is HIGHLY disruptive to the class environment. In turn, don't yell to your kids from the middle of the training floor.

* We'll run the Kid Corral baseball style - 3 strikes, you're out. We don't want to expel any of your cuties, so please don't make us ask!

* If you're down with the rules, please sign a waiver for your child(ren) at the next class!

WOD

21-15-9 reps of:

95 pound Overhead squats
Handstand push-ups

Post time to comments.

Post your WOD, time, and chotsky pick to comments.

WOD

Hang power clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Also, congratulations to Shayna for winning the "Photo of the Week" last week.  (It hasn't posted on our website because it's in the running to make it on the main website.  Shayna will have her picking from the Chotsky Box(s).

Thanks to everyone else that contributed to the "Photo of the Week" program.  Everyone that sent in pictures to photos@crossfitethos.com to get the program this week, can have their pick too.  Keep 'em coming.

For this "Inmates Day," all that set a PR will get an item of choice from the Chotsky Box(s).  Good luck to everyone!

WOD

"Inmates Day"

Pick a WOD and storm through.

Post choice of workout and results to comments.

Run 400 meters
30 GHD Hip Extensions

Post time to comments.

WOD

Three rounds for time of:

Row 500 meters
75 pound Hang power snatch, 21 reps

Post time to comments.

WOD

For time:

Run 800 meters
Clean 155 lbs, 9 reps
Run 600 meters
Clean 115 lbs, 15 reps
Run 400 meters
Clean 85 lbs, 21 reps

Post time to comments.

So I have implemented code into the comment section so when you find a youtube that you would like to share with everyone, all you have to do is paste the link that youtube provides. This is only set up for youtube and not any other streaming video provider.

Steps:

1. Go to youtube.com and find a video that you would like to share.
2. Off to the right side of the video there are 2 code links that you can highlight, copy, and paste anywhere.
3. You just want the URL code. Not the embeded.
4. Copy code and then past into your comment on the blog.
5. Code should look something like this: http://www.youtube.com/watch?v=3MN4gWX4XQA
6. The only thing that will be different is what is after the '=' sign. That is the unique video code that youtube, which is now run by google, sets for each video.

Any questions please contact me so that I can help you!

Happy New Year to All!

WOD

Push Jerk 3-3-3-2-2-2-1-1-1 reps
 

Post loads to comments.

30 Burpees
Row 500m
25 Burpees
Row 400m
20 Burpees
Row 300m
15 Burpees
Row 200m
10 Burpees
Row 100m
5 Burpees

Post time to comments.

We invite you to participate in the 5th annual international online Virtual Team Challenge, January 1–31, 2010. Form a team of friends, family, co-workers, schoolmates or rowing teammates—you don't have to be in same location; you can row as a “virtual team.”

The challenge is to row as many meters as you can during the month of January. Each team member contributes meters to the total, it doesn't matter how fast or slow you row.

Teams choose to enter one of a number of divisions including: health club, rowing club, virtual team, college, YMCA, corporate fitness center, military, correctional facility, etc. Team standings in all divisions will be posted online throughout the duration of the challenge.

All participants will be able to download a special certificate at the end of the challenge. In addition, team members will have the option of ordering Virtual Team Challenge shirts and other items from CafePress.

Signup HERE (http://www.concept2.com/sranking03/log_start.asp?p=/sranking03/log.asp) and look for Crossfit Ethos under affiliates to join the Crossfit Ethos Team. 

WOD

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

WOD

WOD

Surprise!

Post results to comments.

Because we know you're a crew who thrives on competitive camaraderie, we'll pick the best picture for the week and the winner will be able to choose one item from our hot "chotsky box". If you've been fortunate enough to dig through it, you know there is good stuff in there and it grows all the time! This will be an ongoing program! Please start sending in your photos ASAP for consideration as the Photo of the Week. We'll vote and let you know if you're the one!

photos@crossfitethos.com

WOD

For time:

Run 1600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps

Post time to comments.

WOD

For time:

Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

Post time to comments.

Throw out some good suggestions for post-holiday Detox challenges! Post 'em to comments.

WOD

Five rounds for time of:

95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

Post time to comments.

WOD

"Nancy"

5 Rounds for Time:

400m Run
15 Overhead Squats, 95#

Post time to comments.

A few updates for you -

Nix the last schedule that was sent. We'll be WODing at Ethos starting at 6am on Monday. Everything has fallen into place.

If you're a active member, you'll be grandfathered in at your current rate. This also applies to you if you're on your 2-Week Trial. Any new members will fall under the new pricing structure. You already have top tier coaching, now you'll have a top tier training facility!

The referral program is still active, so bring in a buddy and you'll get a $50 credit towards your membership fees. Do it as much as possible, and you could be training for free.

Post merry thoughts to comments.

All hands are still needed at 7pm to move the final suite of gear to Ethos. The time has come!

WOD

We still need you if you can donate your time! If you can pitch in at any or all of these times, here's where you can help -

9am at CrossFit Ethos

1pm at Laguna Beach

on Wednesday at 7pm at Laguna Beach.

For Time:

150 Push ups

At every point at which you rest, you must run 100ft.
Rest position is considered any position other than proper push up position(ie. knees down, lifting 1 arm, etc.)

WOD

For Time:

400m Walking Lunges

Post Time to Comments.

WOD

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. 

"Randy"

75lb Power Snatch, 75 reps

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We're proud to announce that Phil Oh is joining our coaching staff! Phil has been with us for a long time, and was CrossFitting solo at a "globo" before getting fed up and joining our crew. Phil has held his Level 1 Certification for 2 years, and was certified prior to joining the former CFLB. He's brought nothing but great things to the community with his positive outlook, pursuit of excellence in training, and his team building attitude. Phil will be coaching group classes, and adding in a tailored cool down/stretching element to each of the WODs.

Why is this important to you? One of Greg Glassman's 10 General Skills includes Flexibility. It's something that after spiraling to the ground post-WOD, we all often toss aside. You'll start seeing better recovery and better results from our programming if you start following Phil's recommendations. More info coming soon...

WOD

What: Ugly Christmas Sweater Party!

Wear: Come dressed to impressed in your most favorite/horrible holiday sweater!! It will be hosted by Kim B. and Brent

When: 6:00 PM Friday, December 18th

Where: 336 Y Place, Laguna Beach

Everyone please bring a dish or appetizer of their choice and what ever mixer they like. Wine and spirits will be provided. If you're a beer lover, bring your fav.

WOD

For Time:

21-18-15-12-9-6-3 reps:

Handstand push-ups
L-Pull-ups

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WOD

Complete as many rounds as possible in 20 minutes of:

10  45#/35# Stationary Lunge Steps (Bar is resting on your back)
10  45#/35# Good Mornings (Bar is resting on your back)
10  45#/35# Shoulder Press (Bar is in front rack position)

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500m Row

Rest 2 Minutes

500m Row

Rest 2 Minutes

500m Row

Rest 2 Minutes

500m Row

Post each max effort 500m split to comments.

Cleans 3-2-2-2-1-1-1-1-1

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WOD

"Inmates Day"

Pick a WOD and tear through it.  Post WOD and results to comments.

WOD

Split Jerks 3-2-2-2-1-1-1-1-1

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30 Muscle ups

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Don't forget to head over to CrossFit Lumberjacks Website ( www.cflumberjack.org ) to donate to the fallen soldiers/crossfitters from Fort Hood. 

WOD

As many rounds possible in 20 minutes:

3 Hang Power Snatch (75#)
6 Overhead Squats (75#)
9 Push Jerks (75#)

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Just wanted to post and let all the CrossFit Ethos members that we had data loss this morning, and all the user accounts, WOD's, and comments have been lost.

I did not activate the back ups for data, just something that I didn't get to, and now I am kicking myself in the butt about it. I know some of you have e-mailed me to let me know that there were errors on the site, thank you for the heads up. Those errors were from not having a database to connect to, because at that point there was not one.

I have spoken to Jimi and he knows about the situation and everything that has happened. Precautions have been taken place on my part so that this will never happen again.

So if you try to login you will not be able to because of your accounts not being there anymore. But you have two options:

1. You can go through the registration process again and your account will be come active immediately, of course after confirming your e-mail address.

or

2. You can e-mail support@crossfitethos.com your first and last name, e-mail, and password you would like, and I can directly insert into the database. Then you will not have to go through the confirming your e-maill process again.

Your choice on what you would like to do.

Sorry again for the inconvience! I know I will get some crap for this, but that is ok, I deserve it!

WOD

For total reps

2 Minutes of Double Unders (Sub Tuck Jumps if needed)