Orphan Dinner – Calling anyone that doesn’t have plans December 25th! Join your MVMNT Family for Chinese dinner. Email ivy@mvmntgym.com for details and to RSVP.

Holiday Schedule
This Friday, December 23 – Last class 5:00 pm
Christmas Eve – 9:30 am 12 Days of Christmas WOD. Tribe @ 10:30 am
Christmas Day – Closed
Monday, December 26–Friday, December 30 – 6 am, 12:15 pm, 6 pm ONLY
New Year’s Eve – 9:30 am class only
New Year’s Day – Closed

Warmup
Jump Rope 3 Minutes
Hip Mobility Series

Kettlebell Warmup: 3x
5/5 Halos
1/1 Turkish Getup
5 Downdog Push-ups

Conditioning

“Desforges”
(45 Minute time limit)

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Levels 3/4

5x AFAP
12 Deadlifts
20 Pull-ups
12 Clean and Jerks
20 Knees to Elbows (OR Toes to Bar)

L4 – 225/155 DL, 135/95 CJ
L3 – 135/95 DL, 95/65 CJ

Be EXTREMELY careful on the deadlifts. Especially when doing fast, touch-and-go reps, even though the weight is relatively light, the spine is in a mechanically inefficient position. This is a high risk exercise because as fatigue builds in the spinal erector muscles and the core stabilizers burn out, the lumbar spine can lose its optimal extension–which can result in serious injury. This is the case for any loaded exercise, particularly barbell pulling movements (deadlift, clean, snatch, etc), which generally don’t admit a natural/fluid eccentric bar path. The goal is to get a good workout, not to limp out of the gym and miss half of January’s training because you strained your back trying to shave 10 seconds off your time. Remember this is a CrossFit mainsite Hero workout; its supposed to be incredibly challenging physically and mentally. Use your best technique, break up sets into manageable chunks, be SAFE.

Levels 0-2

5x AFAP
12 Heavy Swings
20 Pull-ups
12 Kettlebell Clean and Push Press
20 Knees to Elbows

L2 – As heavy as possible on the swings, Double KB C+PP
L0/1 – sub ring rows and butterfly sit-ups