• 100 Day Challenge:  day 45, 56 to go!
• ONDEG Book Club meets January 20th at 6pm here at the gym.  Bring a snack and a friend.  Assignment:  The Paleo Solution by Robb Wolf.
• CrossFit Montana Winter Challenge.

• 6am
• 11am
• 6pm  Cancelled (Competition in Missoula!)
• 7pm  Cancelled (Competition in Missoula!)

• Metabolic conditioning
  • Phosphagen
  • Glycolytic
• Mode
  • Monostructural
  • Body weight / Gymnastics
  • External loads / Weightlifting

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Wrist stretch
• Perfect / Samson stretch (rotating)
• Achilles stretch
• Shoulder stretch
• Squat stretch
• Power clean review
• 2 x 10:
  • Push:  push-up
  • Pull:  body row
  • Midline extend / midline flex:  hanging arch to KTE
  • Hip open / close:  walking lunge

• Power clean

• Squat
• Press
  

• Power clean x3
• Box jump x5
• Push-up / pull-up (alternate each minute) for remainder of minute.

• GHD back extension, 3 x 10

• I invented a couple new words:  "technintensity" and "intensitechnique".
• One is "right" and one is "wrong".
• Which is which?

• Your knees, squats and crappy form.

• Skeptoid: Challenging Robb's theory
• Robb's response

• Which would you rather have said about you:

"watch this gal's/guy's movement, its beautiful!"

-or-

"wow, she/he finished that workout fast"

• Post your replies to the comments below.