Strength

Power Snatch/Snatch/OHSquat- 1.1.1 x 5 sets

Focus on Technique and speed.. not weight

Metcon

"Karen"

150 Wall Balls for time, 20/15# Ball

Endurance

Run or Row

5 min on/2:30 min off/6 on/3 off/7 on/ done

Strength:

Ring Dips- 5 x 3; on the minute every 2 minutes (Add weight if possible)

Metcon:

"Death by Pull Ups"

1 Pull up first minute

2 pull ups second minute

3 pull ups third minute

etc. til you can not complete number of pull ups for that minute

+

Tabata Row

8 x 20 sec on/10 sec off

All out efforts!!!

Team WOD

20 min amrap

Run 400m

10 KB Swings

10 Burpees

10 Box Jumps

Things coming up: Beginner Work Shop July 10th from 8-10 a.m. This will be a good opportunity to get people who have been interested to come. Alex and I will be doing the workshop. If there is enough people we will split into guys and girls. First hour going over CrossFit/Nutrition.. the basics have a short intermission with a sample workout by myself and a few others. Second hour we will go through a workout with the group. Please help me get as many people as possible.

Remember, get 5 people to join and you get a free month, this is a great opportunity to get people in!

Also, one of my clients had this idea.. there is a 50k run in clinton on July 17th. You can have relay teams. Let's get 1 or 2 or more teams to go represent CrossFit 27:17. The relay is broken up in to 6mile runs (no time limit). I think this is a great chance for everyone to test CrossFit. I believe you ALL can run a 10k so comment on here and/or let me know if you are interested.

Here's the link for more info: http://www.fleetfeetjackson.com/big-butts-50k-100k

Strength

A1. Ring Dips 5 sets of 3 on 2 min mark

A2. Strict Pull Ups

+

5 sets

10 Heavy Russian KB Swings

Sprint 100m

walk back

WOD:

5 sets

10 Push Press, 95/65#

15 Box Jumps

+

rest 2 min

3 sets

10 Push Ups

10 Sit Ups

10 Squats

5 Rounds

20 Wall Balls

15 K2E

+

Run 400m w/ Sand Bag!

Clean Pulls of the new BLOCKS!!

Great Job getting people in keep it up!

WOD:

20 min AMRAP

50 Double Unders

7 HSPU

10 DB Hang Squat Clean

Wednesday WOD:

Strength-

Press 5 x 3 @ 70% of 1RM on the 2 min mark for 10 min

Each Press is immediately followed with 3 pull ups (add weight if possible)

MetCon-

AMRAP total of 10 min+

4 min amrap KBS

3 min amrap Push ups

2 min amrap Pull Ups

1 min amrap Sit ups

Immediately finish with an 800m run for time! All OUT EFFORT!!!

Big group coming in from the run!

WOD:

Strength-

Front Squat- 5 sets of 3 on the 2 minute mark

Metcon-

6 rounds

5 Single Arm OHS/arm

10 SDLHP

20 Box Jumps

WOD

5 sets; rest 60 sec b/w

Run 200m

8 KB Snatch/arm

10 Burpees

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect. -Romans 12:1-2

WOD

Strength

Press 5 x 5; rest 2 min

Metcon:

Tabata Push Ups

Skill:

5 sets of 10 box jumps; 10 breaths in between sets

Endurance:

Run 4 x 400m

or

Row 4 x 500m

Picture of me missing the clean at Regionals

Knocking out some squats in "Nasty Girls"

WOD

Strength

Front Squat 3 sets of 5

Metcon

"Nasty Girls"

3 rounds

50 air squats

7 Muscle Ups

10 Hang Power Cleans, 135/95#

Here's a video of my WOD2 at regionals

http://www.vimeo.com/12363729

WOD

Strength-

Ring Dips- 5 x 3; rest 1-2 minutes

Metcon-

4 min amrap x 2; rest 1 minute

5 Pull Ups

10 Box Jumps, 20"

Check out the first WOD of regionals on my vimeo site

http://www.vimeo.com/user2321460/videos

Dirty South Regional Recap

Shortly after our final WOD for the weekend enjoying some cookies!!

Well the Dirty South Regionals are over and we had a blast! It was a great venue and very well run. From early saturday morning to late sunday night we had a great time with friends and family and a little hard work. I'm pleased with my performance across the weekend with very little regret. I'm relieved that the weekend is over, a little bummed I didn't make it to Cali but I have plenty of years to go God willing. It was a great learning experience as far as what I need to do for next year in order to be better prepared.

I want to thank all of my CrossFit 27:17 community for the amazing support that was strongly felt throughout the whole weekend. I felt your strength coming my way constantly. Sarabeth and Drew you are both great competitors and loved getting to train a little bit with you and compete with you throughout the weekend. CF Innovate family, ya'll were a joy to be around and had a great time hanging out with you and lightening the mood up through out the weekend. It was great getting to know you better and hopefully we can continue to build the relationship not only b/w us but also b/w CF 27:17 and CFi.

Mom, Dad, and Reagan I can not thank you enough. Ya'll are extremely encouraging and my biggest source of motivation. Thank you for all the support you gave me in meeting my every need through out the weekend.

All in all I couldn't have asked for a better weekend (other than qualifying). It was one of the most fun weekends I've ever had and I'm so thankful to God that He gave me the ability to perform and the family and friends to support and I pray that it all goes for His glory b/c He is the one that deserves it. I could not do any of this on my own with out Jesus Christ giving me the strength and discipline.

Thanks again everyone for your support. I should have pics at the gym soon and will go play by play with you if you want to hear more about the events and competitors there. There were some really impressive athletes there!!