Please, I Assist

 Above: Dark Room Shot- not sure what Jana was doing with the band, but looks like Shane may have been assisting her. Just like a crossfit couple. Reminds me...best shirt I've seen yet on that subject- "The couple that crossfits together..." ahhh, you'll have to ask us in person, because it might offend a few of you.

Please note the following events:

NEXT SATURDAY NIGHT FEB.5th AT 6-7p- DEFENDER SERIES

The art of self defense. Learn  how to keep your family protected-free promo clinic

NEXT SUNDAY FEB. 6th from 11-2p- Running Clinic

Jessica (Lil J) Lowdermilk introduces pose running and mobility enhancement training for endurance running. Clinic is $25

STAY TUNED! -OLYMPIC LIFTING CLINIC 

Coach Sam dials in your Olympic Lifting fundamentals and inspects your bar path through Dartfish. Rave reviews from the latest clinic! Prices announced soon.

Warm up: DYMO

WOD

6 Rounds fro time of:

3 minute AMRAP

6 C2B PUll ups

9 BOx Jumps (24/20)

12 KB Snatches (53/35)

STRENGTH/SKILL

Weighted Sit ups

3 x 20

Mobility: Foam Roller

HANDBOOK 2011 (CrossFit modified with any comment after an ellipsis. Anything untouched was too good to hack. Don't get me wrong- I hacked a few good ones.)

Health:

1. Drink plenty of water...and mix with arginine extreme and spark.

2. Eat breakfast like a king, lunch like a prince, and dinner like a beggar...and snack lie a paleozoner.

3. Eat more foods which grow on trees and plants and eat less food that is manufactured in plants.

4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy...Also the 3 C's- CrossFit, consistently, constantly.

5. Make time to pray....and recover.

6. Play more games...like CrossFit WAR!

7. Read more books than you did in 2010.

8. Sit in silence for at least 10 minutes each day.

9. Sleep for 7 hours...maybe 12 after Lumberjack 20.

10. Take a 10-30 minutes walk daily. And while you walk, smile...then break into wind sprints for time.

Personality:

11. Don't compare your life to others. You have no idea what their journey is all about...but start with someones Fran time for a baseline comparison.

12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

13. Don't over do. Keep your limits...unless you're PR-ing.

14. Don't take yourself so seriously. No one else does...seriously!

15. Don't waste your precious energy on gossip...save it for the WOD.

16. Dream more while you are awake...not under the bar though.

17. Envy is a waste of time. You already have all you need...unless you don't have the new innov8's.

18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.

19. Life is too short to waste time hating anyone. Don't hate others...unless they're CF haters of course- but still then just act like you hate them.

20. Make peace with your past so it won't spoil the present.

21. No one is in charge of your happiness except you...and your crossfit coach;)

22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.

23. Smile and laugh more.

24. You don't have to win every argument. Agree to disagree.

Society:

25. Call your family often.

26. Each day give something good to others.

27. Forgive everyone for everything.

28. Spend time with people over the age of 70 and under the age of 6.

29. Try to make at least three people smile each day.

30. What other people think of you is none of your business.

31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life:

32. Do the right thing!...like full range of motion and no miscounting reps!

33. Get rid of anything which isn't useful, beautiful, or joyful...like your preacher bench in the basement!

34. GOD heals everything...even torn hip flexors.

35. However good or bad a situation is, it will change.

36. No matter how you feel, get up, dress up, and show up.

37. The best is yet to come.

38. When you awake alive in the morning, thank GOD for it.

39. Your inner most is always happy. So, be happy.

Thanks Dave Detwiler for letting me modify such great wisdom with serious crossfit humor. Make you take a piece of this message with you today, as it can affect you for the better and if you let it-forever.