Rest Day for all today - take the opportunity to get a well recovered for January’s program.

Remember for all those on the unlimited membership and coming regularly the program stays 3 on 1 off this month and will change in February.  This now applies to all members rather than only level 2.  If you are not sure what this means please talk to one of the coaches during class for an explanation.  The first micro cycle begins tomorrow (Jan 2nd) and cycles through until the end of the month.  We will be doing some new movements and some new loading parameters this month, which should prove to be very interesting.  The strength gains and work capacity improvements with the last program over the last two months have been extraordinary and we expect nothing less over the next couple of months.  We will be focusing on upper body structural balance and lower body strength in January - we are very excited to see how it turns out.

We would like to wish everyone a very happy new years, we hope everyone has a enjoyable new years eve as well as a safe new years eve.  Last years training was outstanding and we look forward to even greater things in 2010.  We are looking forward to all the advancements in training and education that will come out of 2010, we have a lot of great things planned and a lot of very interesting adventures we wish to tackle, which we hope will continue to grow our club and our community in a positive direction.

Thank-you to all that have been a part of 2009, we wish you the best in the 2010.

To all members - you allow us to do what we love and for this we thank-you.

Have a great year

Chad and Ian

Level 1 WOD]\ All levels WOD 125/185# Deadlift HSPU’s DB Push Jerk @ 30% 15-12-9-6-3 for time

Level 2 WOD All levels WOD 125/185# Deadlift HSPU’s DB Push Jerk @ 30% 15-12-9-6-3 for time

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Level 1 WOD Back Squats 3 3 3 - rest 90 sec 1 1 1 - rest 3 min - work to max effort Good Mornings 4 x 4 @ 43-45% 1RM BS (31X1 tempo) 300 yard shuttle for time * Gord and April - early morning jump start finishers

Level 2 WOD “Nancy” - rowing 500m row 15 95# OHS 5 rounds for time * Mean ass Jo and her want a piece of me shirt

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Level 1 WOD 5 pull-ups 8 DB split jerks @ 12% 1RM BS 3 rounds rest 1 min repeat rest 4 min 5 DB snatch @ 12% 1RM BS (L/R) 8 burpees 3 rounds rest 1 min repeat For time * Jump start Graduates - Crystal, Andrea, Jordan, Krista, Sue, and Margaret

Level 2 WOD Level 1 WOD - swap pull-ups for double KBS with same weight - enjoy! Jump Start finishers - Kevin, Tyler, Leah, Cheryl, and Tom

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Level 1 WOD Hang Snatches 8-10 x 1 - rest as needed - work to a heavy single - those working on form and starting progressions for snatch work on hang P. Snatch Deadlifts 3 3 3 - rest 90 sec 1 1 1 - rest 3 min *Roo resting between sets

Level 2 WOD “Grace” 30 95/135# C&J for time Pull-ups 5 x 75% max rep record * Roo making an illegal phone call between sets - taboo!

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