For this Chipper you will have a partner to count for you and we will be stagger starting sets of 2 so we can move through it fast to get to the tasty meat fest that will be happening at 6:30! Please bring a HUGE appetite!

WOD:

25 Front Squats (95-135/65-95)
25 games style push ups (hands release at deck)
25 lunges each leg (you can alternate or do all on one side then other)
25 4 count flutter kicks
25 KB swings (1.5-2, 1-1.5)
25 DU’s

Anyway Ground to Overhead
7000#’s MEN (83@85,74@95,67@105,61@115,56@125,52@135)
5000#’s WOMEN (111@45,91@55,77@65,67@75,59@85,53@95)
** choose your weight wisely**
After rested, then Tabata’s of the following:
burpees, situp, clapping pu’s, tricep extensions,bar row

Above is RD using the knowledge TMNT gave him from reading books on his kindle in order to absorb the carbs better from the pizza QB gave him by using the shake weight that Hung & Michele got him! So many gifts coming together in such a beautiful way!

Seven rounds for time of:
10 Wallball shots (20,16)
10 Pull-ups

Here is some of the CF beasts times-
Kevin Montoya 4:15, Mat Frankel 4:55, Heather Bergeron 5:59 (14lb ball), Kim Malz 8:05 (20lb ball).

If we have decent weather then this wod will be followed by a sled pull of some kind.

NEW UPDATES BELOW….PLEASE READ!
For those of you newer to Dragonfire, below is how you can set up an avatar (that small picture by your name) for when you add comments to the site…remember you can also become a user to the dragonfire site by going to the “user” tab at the right of the top of the page and making an account.

HOW TO SET UP YOUR AVATAR
To get a personalized photo go to http://www.gravatar.com and register (it is free) and get the photo you want all setup. Make sure to register using the same email address you use here to post…you don’t have to do anything else. The crossfit dragonfire site will automatically load your photo in there based off your email address.

MONDAY THE 20th IS THE DRAGONFIRE CHRISTMAS DINNER AFTER THE WOD! We hope eveyone can make it!

SAT & SUN WOD TIMES: Since the Crew is growing you can come either at 10am or 11am on Sat or Sun. I also wanted to start getting feedback about possibly adding a morning time in late Jan. maybe 2 days a week to start, I was thinking around 7am or 7:30am, let me know if anyone is interested.

CONSTRUCTION UPDATE pad rock is being delivered and packed in so hoping concrete will be poured in about 2 weeks (if all goes well and we have some more breaks in the weather). We are hoping to be in the new gym sometime in Feb.

Dragonfire Swag: If you are looking for some last minute presents I have 2 med size Dragonfire sweatshirts left for $25.00 ea and I have lots of T’s – white ones are $5.00, blue member only ones are $10.00 and I have the ladies black w/pink bubblegum one for $15.00.

Whole Nine 30 day nutrition challenge Bob Dorsey told us last night that he wants to do this 30 day nutrition challenge to get back on track…..VP heard him and said “Hey I will do it with you” and then the ball got rolling. Here is the website to the information on the challenge http://whole9life.com/2010/10/whole-30-v3/ . More details will come later but Hung and I will offer up a CFDF hoodie to the winner and encourage anyone who is fighting bad eating habits to give this a go. Heck I may even do it so that I can feel your pain (OMG-no MILK!). The challenge will start on Jan. 1. Please let me know who is interested.

THANK YOU! I just wanted to say thank you to everyone for all working together and getting workouts done in a tight space and in an efficient manner. I also wanted to let all the newer people know that we are really glad that you have joined the Dragonfire family and that you are all doing fantastic! As of right now, we are not going to be taking any new members until we get into the new gym due to space issues, but keep your friends interested for when we get into our new spot. If you ever have any questions or concerns please email me at michele@crossfitdragonfire.com or call my cell at 971-219-7581 or Hung’s cell at 503-312-6918.

Since we are suppose to have a break in the weather today, it is time to run!

400 M run (or you can sub a 500 M row)
25 clean & jerk (95-135, 65-95)
400 M run
200 Meter Farmers carry (1.5,1pood)
400 M run
25 situps (or ghd’s)

Ryan DeBell’s 24th B-day Chipper:

24 MU (women 12) mu conversion is 4pullups and 4dips
24 DU
24 OHS (95-65)
24 Burpee box jumps (24,20)

One of my Fav all time pictures of RD……I mean really… who looks that happy in the snatch balance position? HAPPY BDAY RD, so glad that you are such a big part of Dragonfire!

Nice Snatch Sara!

Do 3 skill sets of your choice…if you want some options here ya go:
-du’s with a vest- go for certain amount of reps for set of 5 or go for a total overall #
-Slam balls or wall balls- 3sets of 15
-GHD reverse hypers (get those hammy’s happy!)
-ring dips, pushups or gymnastics work of anykind!
-HSPU’s- yes you can use bands and go for 3 sets to fatigue
-box jumps for unbroken sets

you get the idea (-: HAVE FUN!

You may also do a makeup wod and then hit at least one skill set.

Here is Lisa working her handstand hold the other day- AWESOME!

I got this from One World, and thought this is a good reminder to all on the difference between Pain and Suffering- Hung

There is a huge difference between PAIN and SUFFERING. I don’t mind if you suffer through a workout. Welcome Dragonfire. That is what we do. Your workout should be hard and leave you spent, sweaty, exhausted, and wondering why you pay us to put you through it. That is SUFFERING.

PAIN is a different beast altogether. PAIN is your body trying to tell you to stop being stupid and take it easy. I’ve got a pretty good eye when it comes to reading people during a workout. I know the difference between the look of PAIN and the look of SUFFERING.

Be smart. Listen to your body (Humm QB). If something hurts, don’t do it. That makes total sense to me. Sticking a paper clip in an electrical socket will jack you up, right? I am not gonna stick a paper clip in a socket anytime soon. I’m also not going to drink Clorox, eat the mushrooms on my front lawn, or do GHD sit-ups or heavy deadlifts when it is obviously painful to me.

I hate when I see PAIN, tell a person to stop or scale the movement, and they tell me, “F*$@ it. I can do it.” That’s not tough. That’s not impressive. That’s just plain stupid.

Learn the difference between PAIN and SUFFERING. Get comfortable with one and avoid the other. Now lets go suffer together.

Burpees
2-4-6-8-6-4-2

1 round
3 ring dips
5 ball slams
7 box jumps

Start with
2 burpees, then 1 rd of ring dips, ball slams, and box jumps.
then
4 burpees, then 1 rd of rd,bs, and bj
and so on.

Pick a warmup from the sheet and work mobility for legs and shoulders.

6 Rds:

10 kb’s (1.5-2, 1-1.5)
25 du’s
10 snatches (95,65)
10 wallballs (20,16)