Day one

Skill:
20x 1 squat snatch at light weight to work on movement.
*3 muscle ups between each set

Strength:
3 touch and go squat cleans every minute for 10 minutes @ 225 ( or about 70% Of Max)

WOD:
Rest day



Thanks Courtney Crouch for coming up with a good idea to add to our training in 2013....

1 Year Burpee challenge
Day 1 - 1 burpee
Day 2 - 2 burpees
.
.
Day 364 - 364 burpees
Day 365 - 365 burpees






*You have the whole day to do the prescribed amount of burpees. Also if you forget to do them one day you can still be in the challenge so long as you make them up the following day in addition to that days prescription.
1 burpee...DONE!

Accountability is key when it comes to a challenge like this. So post to comment when you complete the days prescription of burpees. (Any math majors out there know a formula to figure out how many burpees total this will be? )

Goals: what are your goals you want to accomplish at the Box for 2013? Write specific goals to comments below. I will repost the goals every few months or so to remind everyone of what they put down, and see where you are in relation to those goals.

*also, looking for someone to write a few words (or a lot) about his or her experience with Crossfit / NoX Training / Coach mike/ or all the above/ or anything in between.

2012

Last WOD of 2012:
30 min AMRAP
*1k run buy in

1 rope climb 

3 wall climbs

5 clean and jerks

7 hspu

9 dubbs

11 kb swings

100 yard medball run

2012 Coming to and end. I was just thinking about how much weight was lifted at NoX the past year. I was trying to imaging how much sweat was worked up over the past year. I was trying to imagine all the work put in at the box over the past year. I was trying to remember how many PRs were set. I was trying to remember how many tears were shed at the box over the past year. I was trying to remember how many people got stronger and fitter over the past year. As a result my thoughts were overwhelmed because I could not even come close to guessing or even putting a number on those things. Time Lapse Video summarizing NoX in 2012 Coming soon.