Happy Halloween! Get in this morning to do this work out like you normally do… Or if you are one of those afternoon athletes then make sure that you train before putting on that costume and heading out to the Colony, or Malibu West, or to Greyfox. There will be plenty of treats and/or tricks to be had at 7 PM and later.

The Great Pumpkin Seed Roasting and Pairing Event was delicious and creative.  Michelle hydrated and scorched the taste buds with Bloody Marys that were complemented with traditionally roasted and salted seeds… Always goes well with horseradish and Worchestershire sauce.  It was the bacon garnish that truly pleased paleo palates. Dr Deb’s shredded brussel sprout and golden beet salad was paired with double happiness of the sticky variety- 2 versions of maple encrusted seeds.  Lisa and David traveled the dessert route with a sweet seed paired with mini pumpkin pie tartlet poppers.  A point a piece WLCers- but worth it.  Red pepper and basil gazpacho set off the cumin roasted pepitas that were served by me.  Darryl pleased the tastes of latch-key kids everywhere with his store bought seeds: salty goodness nonetheless.  Tom, Padma, and Gayle would be proud… #topchefcrossfitters

Reminder for the Monday “Strength One-Off Class”- 5pm today!  This is a throwback to last year’s CrossFit Lift-Off 2015- WOD #3
As many rounds as possible for 12 minutes of:
Snatch, 3 reps
Clean and Jerk, 6 reps
Chest to bar pull ups, 9 reps
Double unders, 54 reps
Use a 61/52.5/45/35kg barbell
Post number of rounds to chalkboard/journals

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Split Jerk, 3 reps
16 minute time limit to work up to a heavy set of 3 reps
Post load and number of sets at that load to chalkboard/journals/PR and whiteboards
Compare to Oct 3- 5rep, Aug 9-4 rep
-then-
Run 800m for time
Rest as needed
Run 800m for time
Post both times to chalkboard/journals
Rowing appropriate for non-runners for ortho reasons
Compare to June 1 ’15, June 23 ’14, April 29 ’14.