**Schedule Note** The only class today is at 8am.

WOD:

10 min to establish a 1 rep max Back Squat

Then:

9 minute AMRAP – Deadlift ladder by 3′s
3 Deadlifts (205#/145#)
1 Rope climb
6 Deadlifts
1 Rope climb
9 Deadlifts
1 Rope climb
Continue for a total of 9 minutes.

Post max load and highest round completed to comments.

Tim S. catches some air during FGB.

Simple Tips For A Successful 2013

Mark Sisson of Mark’s Daily Apple has compiled a list of 21 simple things you can do to help get you off on the right foot for this new year. These kinds of lists come and go each year, but Mr. Sisson’s list, not surprisingly, is just a bit different. Check out these interesting examples:

Install F.lux on your computer.
You may have seen Shannon’s post on this on our FB page. She says that she and Rickey have done this and saw dramatic results. There is a fair amount of research out there stating that all of our exposure to blue light from electronics and light bulbs can negatively impact your sleep, especially if you are exposed to them immediately prior to going to bed.

Look for a seafood wholesaler.
Local fresh seafood is one of the best sources of protein and healthy fats you can get. Living here in the PNW we have the great fortune of being close to a lot of local seafood, but that doesn’t necessarily mean that it’s always super fresh. Going to a wholesaler will allow you get seafood right after it is caught and before it is shipped off to your local store.

Browse Craigslist for used fitness equipment.
Yes, we are gym owners and yes we want you to come to the box as often as you can. We also understand that sometimes life gets in the way. Having a few good pieces of gear on hand will allow you to get your WOD on even when time is short. Or, you can buy some gear that will help you work your weakness a few times a week to improve your performances when you do come to the box.

Clean out your fridge and freezer.
Over the holidays it’s easy to end up with a little stockpile of junk food. If it’s around, it’s likely going to be eaten. Save yourself a bunch of post-holiday guilt by just tossing out anything that you know doesn’t fit into your plan of having the healthiest 2013 you can possibly have.

Get your knives sharpened.
I am constantly amazed by how dull people’s knives are. Seriously. How frustrating is it to absolutely crush a tomato because your knife won’t cut through the skin without 47 lbs. of pressure? It only takes a couple of minutes to do it yourself or take them to a professional and they will be razor sharp.

For more of Mark’s interesting tips click here: 21 Simple Things To Do To Prepare For a Successful 2013.