10 rounds for time:
10 Turkish Getups with 25% BW (5 per side)
10 Knees to Elbows

Post time to comments.

Double-Under Challenge = Day 10 – do 10 Double-Unders (Trainers do 20)

Picture: Malia muscles through “The 5 Minute Bear”!

Paleo Testimonial: “Amazingly, I have stuck very close to Paleo since September. When I started I thought ‘If I last 3 weeks I’ll be happy’”… See what Marlow wrote HERE. Then get ready to start the new year off right with our 2nd “30 Day Paleo Challenge“. Details to come.

Website: See how a busy mother of 3 makes Paleo eating possible for her entire family: http://everydaypaleo.com/

NEW 2010 CrossFit Games website: http://games2010.crossfit.com/

“Bodyweight Bear“:
5 rounds: 5-4-3-2-1 reps of the Bear Complex:
1 Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press (see 090714)
*Men use BW, Women use 2/3 BW

Post results to comments.

Coaches notes: Same weight used throughout; modify with 3/4 or 1/2  BW. Reps must be done in sequence without setting the barbell on the floor, touch and go on the floor. So 1st round is 5 bear complexes in a row, 2nd round is 4 bear complexes in a row, etc. *NOT TIMED*.

Picture: Creative ways to “rest” at CFR! Top Left and Clockwise: Dana, Nicole O, Kim Fly, D3, Trevor, Kim Fe.

Article: “Strength in Beauty” – click on the free download to see a collage (12 pages) of strong and beautiful women at the 2009 CrossFit Games! Courtesy of the CrossFit Journal.

Double-Under Challenge = Day 9 – do 9 Double-Unders (Trainers do 18)

**CFR Christmas Party** Mark your calendars… Saturday, December 19th at Harlan & Marie’s house… more details to come!