Tire flips 15
rope climb 3X
overhead run - use slosh pipe 100m
3 times 4 time

Deadlift and Run
21/15/9 bodyweight
400m X3

Rest Day
How is your fuel going?
Post your trials, your weak moments and new strengths.

Solid Gold Sunday

3-2-1-Go! .... tire flips, burpees and wall balls

Oh yeah, it was a good one....

Willy Say SOLID GOLD SUNDAY @ 2

Run 3km

Ring Dips and Row
21/15/9
200m/400m/600m

35 Cleans
135lbs/95lbs

Rest Day

25 pull ups
50 push ups
75 Squats
3X for time

100 Hand Stand Push Ups
work progressions

Rest Day

2010 CrossFit Games

The 2010 CrossFit Games will take place at The Ranch In Aromas, CA on July 16-18, 2010.

Stay tuned for more details. This year, you will have to qualify for the Regionals by being a top performer at one of the smaller Sectional competitions. If you competed in the 2009 games you automatically qualify for the Regionals.

Only 100 athletes will make it to the the Individual competition in Aromas'10, fifty men and fifty women.

The events and scoring system for the 2010 games will be kept a mystery until right before the competition. Only one thing is known: they will be different from any of the past CrossFit Games.

How do you prepare for a competition of an unknown nature? Easy! Specialize in not specializing. Overcome your weakness. Fortify your strengths . Get comfortable being uncomfortable. And, develop tremendous power across broad time and modal domains.

(posted Sept 8th on the CrossFit Games site)

I have also ordered the "Every Second Counts DVD". This DVD documents five athletes as they prepare and compete in the CrossFit Games. When it arrives we will have a CrossFit movie night!

go play Frisbee
or
sprints 200m x 4 1 min rest between
400m x 1
800m x 1
200m x 1
compare times? 

Squat your ass on
overhead squat 20
front squat 20
back squat 20
air squat 100
use 95/65lbs for weight

Yesterday's Killer

20 OVHS
20 Back Squats
20 Front Squats
100 air squats
95lbs for guys
65 for gals
is gals even used anymore?

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Friday Wod

Anyone up for a Friday afternoon Wod - 3:00 p.m.?

Rest Day
recite paleo now

Row 400m
25 ghsu
25ghbe
3 rounds
for time

T Shirts/Hoodies

There has been a request for more  Badland CrossFit hoodies. A minimum order of 5 is needed. If you want one just post your color choice and size to comments. It is 100% cotton Hanes zip up hoodie. $40.00

There are a few ladies tees available and possibly 1 XL mens - $20.00.  Post to comments if you want one. More can be ordered.

deadlift              
deadhang pull ups L's if u feel lucky
9 rounds of 3 reps each
warm up your deads and check that form
notice the scapula on these movements

REST DAY
Paleo
lets say it together
meat vegtables
nuts and seeds
some fruit
little startches
no sugars
 fish oils good fats - avocados,  macadamia nuts, almonds(seed) coconut oils

gluten free dairy free - your call - how many cavepeople ate donuts and drank chocolate milk?

SOLID GOLD is BACK!

Solid Gold Sunday's with Willy T is on
this Sunday at 2:00
there may be more advance notice in the future

RUN - why cause it rules
200m sprints 5X
rest for 1min inbetween

REST DAY
how are you feeling how are you eating?
keep your flexibility - get a massage check your work plan - many cover them
paleo carbs
organic - spinach peaches pairs kale tomatoes avocado's butternut and acorn squash carrots beets nectarines apples zucchini.
so much what to do?
blend and freeze
chop and freeze
and lots of eat and enjoy

check out livingorganics.com

Good luck on the run tomorrow!!!
some of the girls are going 21k
some of the less distance minded guys are going 5k
 one foot in front of the next

LOW -  SPEED LUNGES 20
Box Jumps                      20
3 rounds 4 time
Stay low in the lunge and switch back and forth fast
land with weight on front heal and back foot evenly
chest high

Check this out!

Push Jerk 5 145lbs men 95 ladies
GHSU 10     
5 Rounds 4 time

10 Ring Dips
10 Box Jumps
20 walking Lunges

5 X for time

For 9/9/9

Burpie Dumb bell Thrusters 30lbs
L sit
21/15/9
do the burpie on the dumb bells deadlift and clean the weight and press overhead - repeat
L sit for seconds held

21/15/9
45 degree bench press
back squat

FRAN 21/15/9 Thrusters/Pullups
7 of u machines stepped up to this mean momma at 6:30 this am
well done!!!

Pam and Will both earned there mark on the wall today

Clean Progressions
deadlift 10x 45lb bar
deadlift with shrug 10x
front squat 10x
high hang power clean 10x
front squat 10x
power clean 10x
high hang deep catch  10x
clean 10x
if it feels good start putting some weight on it
be aggressive and watch were u receive the bar - video yourself if possible

Rest DAY
if your body feels tired take two
if you are listening to your body what are you listening to?

Go for a 5kRun, 20kBike, 1kSwim (not all just choose one)
push it a bit have some fun with it

Elizabeth
21/15/9
Clean 135 men 95 ladies
Ring Dips

REST DAY
keep strong on your Paleo
meat vegtables
nuts and seeds
some fruit
little startches
NO SUGAR
get your good fats - fish oils coconut oils!

now read it again
close your eyes and say it

DEADLIFT
body weight
with a continuous running clock
start with 1 and add 1 more for every minute
1st min 1
2nd min 2
3rd min 3......
go for as long as you can while maintaining immaculate form

Crossfit Flexability

Hamstrings 5 sets
external Rotators 5 sets
internal rotators 5 sets
quads 5 sets
posterior delts/tricepts 5 sets
Lats 5 sets
Calves 5 sets
chest 5 sets
forearms 5 sets

Slaying the workout!