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January 26, 2010
Wednesday, January 27th, 2010
Weather Update for next two days: Looks like we will need to cancel the 4, 5, and 6pm classes Thursday afternoon and the 6, 7 and 11am classes on Friday morning. Hopefully the roads will be safe enough to have the Friday afternoon classes. Stay tuned to this website for updates.
Reminder: If you are going to compete, volunteer or spectate at this years first annual South Central Sectionals, you need to go to the 2010 Games site and register (click on widget to the right).
We are working very hard behind the scenes to figure out orders for equipment, t-shirts, vendors, sponsors, etc, so we need you to commit. Currently registered, we have 75 male athletes, only 23 women (what?), 37 volunteers, and only 15 (seriously?) spectators. Our max cap on athletes is 200, spectators 500. This week, I will be sending forth an email to every single CF gym in our four state area to remind them to register all of their athletes and attendees. So reserve your spot right away, March 13th and 14th are only 45 days away!
We are working very hard behind the scenes to figure out orders for equipment, t-shirts, vendors, sponsors, etc, so we need you to commit. Currently registered, we have 75 male athletes, only 23 women (what?), 37 volunteers, and only 15 (seriously?) spectators. Our max cap on athletes is 200, spectators 500. This week, I will be sending forth an email to every single CF gym in our four state area to remind them to register all of their athletes and attendees. So reserve your spot right away, March 13th and 14th are only 45 days away!
I found this video of a recent competition that will have a similar feel to our event. Ours, of course, will be much cooler.
Strength/Skill: 20 Back Squats (225/135), one set.
WOD:
Three rounds, each timed, of:
500m Run
Rest approx. 5 minutes between rounds.
fatigue |fəˈtēg|
noun
1. extreme tiredness, typically resulting from mental or physical exertion or illness : he was nearly dead with fatigue.
2. a reduction in the efficiency of a muscle or organ after prolonged physical activity.
Stephania fighting through the fatique of Monday's heavy clean & jerk WOD.
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Hey guys- just wanted to say hey. I'm in Phoenix this week and I'm working out at Core Crossfit. Good group of people- I recommend it if you're ever in the area.
The biggest difference I've noticed is in our strength training. We did heavy back squat tonight and it was amazing how much more comfortable I was working with the heavy weight than anyone else in the gym. Commit to it and it will pay off.
See you Friday!
Posted by: Tyler | January 26, 2010 at 10:17 PM
Thanks for making a Kiwi feel welcome so far from home and so early in the morning. Heavy back squats and all out effort runs, great combination! Hope to see you guys again later in the week.
Posted by: Matt | January 27, 2010 at 08:10 AM
3:47, 3:52, 3:27
My last time was fastest. That's when i really pushed.
A month or so ago I couldn't even make it around the building without stopping or switching to a walk. Hooray for progress!
Posted by: Mshell | January 27, 2010 at 09:04 AM
2:08, 2:03, 2:00 Row
Great Job Michelle!!!
Thanks for your great coaching Andy!!!
Posted by: Laura K. | January 27, 2010 at 09:26 AM
I'm baaack! After a week in Jersey kicking around the hotel gym, I'm SO glad to be back at Crossfit!
Great WO today, I also ran my fastest time on the third round. I think it was because I could smell the barn...figuratively speaking, of course.
Eric: What's your policy on cancelling class due to snow/ice? Will you post something online?
Posted by: Abbie | January 27, 2010 at 11:14 AM
oops, I forgot to post my times.
BS 85 lbs, 2:13, 2:17, 2:11.
Posted by: abbie | January 27, 2010 at 11:17 AM
Looks like we'll need to cancel Thursday's 4pm, 5pm and 6pm classes and Friday's 6am, 7am and 11am classes.
The guys at the gym this morning said it may be as bad as the ice storm 2 years ago? Is that true?
Posted by: Eric | January 27, 2010 at 12:12 PM
Matt, great to meet you. Thanks for visiting the 6 a.m. class. Hope to see you later this week.
I scaled the back squats down to 175 lbs but it was a great combo with the sprints. My times were 1:43, 1:42, and 1:46.
Posted by: Josh | January 27, 2010 at 12:36 PM
WOD#1:
500M Row
50 Box Jumps (24")
40 K2E
30 Burpees
20 L-Pullups
10 HSPU
12:27rx
100 dubs
Posted by: Connor | January 27, 2010 at 02:45 PM
500m Sprints
Dyl 1:33/1:42/1:41
Nic 1:47/2:02/1:54
Then 1/2 Filthy 50
11:35 rx
those sprints took it out if me!!
Posted by: Nicole | January 27, 2010 at 07:34 PM
fun night to workout! Beth inspired me to RUN FAST...
2.09 / 2.08 / 2.05
Posted by: shannon | January 27, 2010 at 11:46 PM