Peeps! Take a look at the right hand section of the Nutrition Challenge whiteboard at CrossFit Davis. There's a section there for you to list your PR's. If you hit a Personal Record in any named WOD or lift -- put down what you did! You have no idea how motivating that white board can be. Be the change you want to see -- inspire others with your success.

Also -- if you haven't seen, our new t-shirts are in! Men's and Women's shirts are going for $20/shirt. If you want one and your coach is busy, just get the item(s) you want and put your name and info down on the CFD Retail Sheet. It's an on your honor system.

On another note -- See those wall balls there below? If you could squat jerk, I bet you dollars to donuts you'd have a way better time doing wall balls. Front Squats too. And... overhead squats. K-Star has some mobs in this video here to help you improve your position. Give it a shot in the mob portion of class today. BTW, "mob" is pronounced like it has a silent e at the end, comme ca: mOhb

Videos / pics and the WOD after the bump...

Lu Xiaojun

You can watch him here in the 2009 World Championships. His first clean / squat jerk is at 4:15 after setting a new snatch world record for his weight class.

Deadlift: Work your way up to a new 2RM or heavy double. Your back will be flat. Your midline will be TIGHT. You will lift with good position and not look like this guy.

Then...

4 rounds

• 1 min wall ball - experiment with neck saving tactics like NOT STARING STRAIGHT UP.
• 30 sec rest
• 1 min burpee box jumps
• 30 sec rest
• 1 min sledge strikes <-- it will feel good to beat things.
• 30 sec rest

Tomorrow: Press followed by a front squat / sprint couplet. Boom.