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