Interesting......

Pepperdine University did some metabolic research on some elite crossfitters.  Something that I found really interesting was on average, after a high intensity workout in the 15-20 min range, your metabolism stayed at a high level for nearly 2 hours after the workout.  And the energy source for the high metabolism rate was mainly fat.

Wednesday

112812

A. Front Squat build to a max rep fast with little rest

B. 20 Min AMRAP
10 Squats
8 HR Pushups
10 Situps

Friday

111612

Strength:
Push Press 60% of jerk x3, 65%x3, 70%x3, 75%x3
Snatch Balance 75% of snatch 2 sets of 4

Conditioning:
Each Min on the Min for 10 Min:
10 Ring Dips

5 min amrap:
Burpees

Thursday

11/15/12
Strength:
-Snatch 60%x2, 70%x2, 80%x2, 90%x2, 95%x1
-Clean and Jerk 60%x2, 70%x2, 80%x2, 90%x2, 95%x1
-Back Squat....build up to a heavy single

Conditioning:
4 Rounds for Time:
20 pull ups
30 HR Pushups
40 KBS
50 Situps
2 min rest

Saturday

110312

 Front squat-build to a tough triple not a 3RM

Then:

for time:

30 chin ups (COVP)

10 Front Squats

20 Chin Ups

10 Front Squats

10 Chin Ups

10 Front Squats

Gil 10 Rep Back Squat

http://www.youtube.com/watch?v=-mWvASxX6_c&feature=youtube_gdata_player

Aaron Bradbury's first muscle up!

Its pretty dang awesome to see someone get something first the first time like a muscle up!  Some people say I am pretty wild and crazy and that I need to chill out (sarcasm) a little more but this was something to get excited about......Just another day in the cave.
Here's the link:

http://www.youtube.com/watch?v=AxfKOZ8j2nA&feature=youtube_gdata_player