pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105369dafe9970b-pi style=DISPLAY: inlineimg alt=Mattpsbcc class=at-xid-6a00e00986beda88330105369dafe9970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105369dafe9970b-500wi //a br /More greetings from afar.#0160; Matt gets in a WOD at Santa Barbara Comm College.#0160; Who in the hell can#0160; make it to class there?? /p pstrongWOD 12/31/2008: br //strong/p pstronga href=http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv target=_blankquot;Fight Gone Badquot;/a/strong /p pThree rounds of:br /Wall-ball, 20 pound ball, 10 ft target (Reps)br /Sumo deadlift high-pull, 75 pounds (Reps)br /Box Jump, 20quot; box (Reps)br /Push-press, 75 pounds (Reps)br /Row (Calories)/p pLast chance for a 2008 PR.#0160; /p pemUpon returning home from the WOD, please post your favorite CrossFit times from 2008.#0160; If you hit a milestone, let us know.#0160; If you missed a goal, we want to know that as well.#0160; We will be wiping the goals board clean for a fresh start in 2009, so be ready to list yours.#0160; Making this goal public will help hold you accountable for it.#0160; br //embr /Well, we have all made it- this is the last day of 2008.#0160;#0160; I initially thought I would write a nice long rant about resolutions, why they may or may not work and how to approach them.#0160;#0160; We are all adults, and I think we all know what works for us.#0160; Keep your eye on the blog over the coming week.#0160; Charles has taken the time to write a nice piece using his CrossFit experiences, his personal experiences and his professional experiences. Part 1 will post on Jan 2nd when we are all back at work.#0160; If I were to write something up, I think Doug Chapman over ata href=http://www.hyperfit.com target=_blank/astrong a href=http://www.hyperfitusa.com target=_blankHyperfit USA/a /strongin Michigan would have taken the words out of my mouth.#0160; Check out his stronga href=http://www.hyperfitusa.com/hyperfit_usa/2008/12/resolutions.html target=_blankresolutions post/a/strong.#0160; Good stuff.#0160; /p pUpdates for BTB:#0160; Melissa and I have been hard at work over the holiday getting things squared away for the upcoming changes we have been talking about over the last few weeks.#0160; By now Im sure you are all aware of the new class structure and the scheduling changes in the afternoon hours.#0160;#0160; EIther Stacy, Melissa or myself will be at the gym in the afternoon hours during the first week of January to help with the flow, enforce class times and answer any questions you may have about the coming year.#0160; We are super pumped about all the things we have coming your way.#0160;#0160; We will be announcing things over the next month or so via emails to you guys and the CrossFit WOD blog- so stay tuned.#0160; /p pOne thing that has not been talked about is the WOD.#0160; Over the course of 2008, we have noticed a distinct trend of folks quot;cherry pickingquot; their workouts. (And you know who you are :0) In other words, we have folks skipping certain days that they may not like the programming choice of the WOD for whatever reason. #0160; I need to remind you all that one of the biggest reasons for the efficacy of the CrossFit programming is that it is set up to train an athlete in ALL 3 metabolic pathways.#0160; If you are one to skip the focus days, or just show up on the heavy lifting days- you are doing yourself a dis-service.#0160; You are blunting the programming.#0160; In many cases, the WODs that you skip may be the one that need the worst.#0160; If you are having good results, but skipping certain types of WODs, trust us, they can and will be much better.#0160; /p pWe are going to take a page out of our super successful boot camp program and apply it to our CrossFitters.#0160; The element of surprise.#0160; Today will be the last day that you can be assured what you see here is what you will be doing when you get to the gym.#0160; I am going to continue to post daily WODs that you can do on your own, at your local globo gym, or where ever.#0160; BUT, what you see posted on the daily WOD blog may or may not be what you see when you get in the gym.#0160; Ask any of our boot campers about the butterflies they get every morning before they show up for class each day.#0160; Then ask them how many of them would have hit the snooze button if they knew what they may be in for.#0160; Can anyone say Park Murph??#0160;#0160; One of our favorite students always says quot;If you are not a little nervous every time you walk in the door to your gym- then you are training in the wrong place.quot;#0160; /p pYou will also notice there will be no quot;make upquot; days posted.#0160; If you miss a WOD, you have missed it.#0160; If you hear about an awesome WOD going on at the gym a certain day, you best get your butt in there.#0160; /p pThis will keep us all on our toes and experience working out in true CrossFit style- be ready for anything, anytime.#0160;#0160; /p pThanks to you all for a great 2008 and for helping make BTB the family that it is.#0160; We appreciate all of the support and passion for CrossFit and your fellow BTBers that you have all shown this past year.#0160; There have been a couple of bumps in the road for me this year, but I am ready to move on down the path and make 2009 the best year ever. F*@k Cancer!!#0160; I hope you all will join me in doing the same.#0160; Cheers!!/p pJeff/p