Monday 12.10.12

Happy Monday!  Our You-Plus-One WOD was a HUGE success!  Thank you to everyone who came out and brought a friend or family member.  It was so great to meet your friends and family and introduce them to the sport of fitness and what we do at No Excuses!  We hope they enjoyed it and that now they understand why you love CrossFit so much! We had two great groups with tons of energy and heart in the workout!  Please let your friends know that if they are interested in getting started they can email us at or check out this link!  Start thinking of another friend to bring to our next You-Plus-One event after the New Year!

Up Next: We are entering Goat Phase.  This will be a cycle of programming dedicated to killing goats (in the figurative sense); in other words, punishing our weaknesses! Look for a lot of OTM (on the minute) training and “Goat Days.”

Front Squat
Establish 3 Rep Max
Establish 10 Rep Max

OTM x 20
Odd – 5 HSPU*
Even – Run or Row 200m

*Don’t go more than 2 AbMats if you are going to work unassisted HSPU on the wall (range of motion is more important than being upside down on the wall).  Scale with band-assisted HSPU only if you are very comfortable kicking up into a handstand. If not, go to piked push-ups on a box (taller is going to be harder).  Piked on the floor is also a good place to start working on HSPU.  Have your coach help you scale!

the 10:30 You-Plus-One group!

Double Under December in full effect! Pick a manageable yet challenging number of DU’s to complete each day (10, 25, 50…100..). If you don’t have DU, do 200 singles and then 10 DU attempts each day!