CrossFit Games Hit The Big Time

Kelli does some Chest to bar Pull ups

Jennifer loves wall ball

2010 CROSSFIT GAMES FINALS

Announcing the 2010 CrossFit Games

July 16-18, 2010 at the Home Depot Center in Los Angeles

We are very proud to announce that the 2010 CrossFit Games will be held at the Home Depot Center in Carson, CA from July 16-18. This is a great step forward for the Sport of Fitness, as we will take full advantage of the 125 acre facility in one of the world's largest metropolises.

The primary competition areas will be the 8,000 seat Tennis Stadium and 8,000 seat Track and Field Stadium (see attached photos). This is where the Summer X-Games were held for several years, so we have lots of freedom to alter the playing fields to fit our needs. Rogue Fitness is fabricating at least two major steel structures that we'll use for standard, and maybe not so standard, CrossFit drills. The Unknown and Unknowable will definitely be a part of the 2010 Games! Check out the video for more information!

[quicktime] [windows]

www.crossfitgames.com

WOD

50 wall ball

10 pull ups

40 wall ball

8 pull ups

30 wall ball

6 pull ups

20 wall ball

4 pull ups

10 wall ball

2 pull ups

for time

The Cat Is Back

Recharged! The Cat is back. We had a great time, caught some waves and are ready to hit it full force now that we are back. Thanks to Nikki, Matt, Charles and everyone else who helped you wild CrossFitters keep up the fight.


WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Paleo

Recently my good friend Trevor decided to eat paleo. Here is a an actual conversation that took place between him and his wife.

- 9:38 p.m.

Trevor: "Di, I'm going to be pretty strict about this paleo-diet"

Di: "Ok, what is a 'paleo-diet'?"

Trevor: "You basically eat like a caveman. Meat, vegetables, fruits, nuts, natural oils and spices. No dairy, no grain and nothing 'processed'"

Di: (snickering) "Okay, if you say so... What do I do about making you lunch?

Trevor: "Leftovers will probably usually be alright, but if not, just a can of tuna, some veggies and fruit -- you know, just stuff I could kill and eat. And no grains or dairy."

Di: "Hmmmmmmmmmmmm, okay."

(4 or 5 minutes later)

Di: "Do you want to watch 'Desparate Housewives' with me? I DVR'd it"

Trevor: "Sure".

(short pause)

Di: "I'm going to get some oreos and milk -- do you want me to fix you some too?"

Trevor: "No thank you, Diane..."

----------------

- 7:07 a.m.

(Trevor walks into kitchen. Di has fridge open and stuff on the counter to make lunches for us.)

Di: "We really don't have anything in the house to feed you for lunch today on that caveman diet."

Trevor: "I know."



It may be tough at first, but you will definitely feel better, perform better, and significantly improve your health. Keep at it. For more on Paleo, go HERE

WOD

21-15-9

DB Cleans (20-50)
Single arm overhead lunge
Pull ups
Wall ball (20,16)
mountain climbers (42-30-18)

for time

Robb Wolf on Carbs.

Katie knocks
on pukie's door.













From Robb Wolf's Blog,

"I received this message from Brian of Potomac CrossFit. Many, many people find the carb levels of the base zone to be too many carbs too often. This may be heresy in some circles, but it’s the facts. In Mastering the Zone Sears presents a flow chart for dealing with the too many carbs situation. It is interesting that Protein Power: Lifeplan Recommends a carb level of between 50-150g/day based on individual needs and carb tolerance. This brackets about 99% of people with regards to their Zone recommendation. I’ve had a number of people judiciously following the Zone yet still presenting signs of hyperinsulinism such as high blood pressure. I had these folks cut their carbs in half and they magically begin to not only loose body fat, but also decrease blood pressure to a normal level. If I did not try to keep a modicum of crossfit style conditioning I’d eat little beyond meat, veggies and nuts. Some more fruit int he summer and call it good. It seems like I had a period of time where I did fine on low carb and CF but not any more. Adrian Bozman mentioned the same thing when he was playing with cyclic low carb.

The bottom line is to ALWAYS make this stuff work for YOUR goals and needs"


Check out his blog. Robbwolf.com

It has tons of info on the Zone and Paleo.

Today is Day 12 of Burpee Challenge


WOD

Run 400
50 Wall Ball

4 rounds for time

Great Monday!

David and Robin had a great time in Los Angeles
with Andy Petranek and John Burch of CrossFit LA.

We watched their "Nancy Challenge" finals on Saturday.

Thanks to everyone out there for a great weekend!



WOD

The Filthy Fifty


50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


For Time

Fight Gone Bad

Yeah Box Jumps!











WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

OUCH!

Go Eric!









WOD

Start with 10 reps of the following
10 sdhp
10 ring dips
10 box jumps
10 wall ball

Drop 1 rep on all exercises every round until you hit zero.

For time.

Halloween Wall Ball

Pumpkin ball!


Happy Birthday Mike!





WOD

"Karen"

150 wall ball (20lb)

for time

All Levels

One of the great aspects
of CrossFit is scaling. Any workout can
be scaled up or down, to fit any and all fitness
levels.

"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual
regardless of experience.
We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts.
We scale load and intensity; we don’t change programs. " -Coach G.


WOD

25 wall ball (20lb)
50 sit ups
25 KB swings (1 pood)
50 Squats

3 rounds for time

Kelly

Congratulations to Carlos
who just earned his brown belt
in Gracie Jiu-Jitsu!

Good luck in the Octagon!







WOD

"Kelly"

• Run 400 meters
• 30 box jump, 24 inch box
• 30 Wall ball shots, 20 pound ball

5 rounds for time

I can see clearly!

10 Deadlift
20 Wallball
100 JumpRope


5 rounds for time

Ouch!

Tillman Training's
4th of July CrossFit group.

We had a blast.




Perform the following

21-15-9 reps/sets of each of the following for time.

wall ball
in an out (paralletes)
renegade row
box jumps
knee to elbow

Filthy Fifty Friday

Raise your hand if
you love CrossFit!








The Filthy Fifty

50 of each:
Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


For Time

April 9th Happy Birthday Mom!

Nikki Loves that pain!











5 hills
20 wall ball
30 sit ups

3 rounds for time.




Happy Birthday Mom! We owe it all to
you!

Thanks, and we love you!

200 for time

Gotta love box jumps











25 Box Jumps
25 Tuck Jump/Pick ups (Dynamax Med Ball)
25 High Knee lifts each leg (Dynamax Med Ball)
25 Sit up throws (Dynamax Med Ball)
25 Wall Ball
25 Back Extensions
25 Ring Rows
25 Kb Swings 1 pood

For Time