Well it's been a good first day of Regionals. Drew struggled through the first WOD but quickly made up a lot of ground on the next two. He finished the day in 13th place going into the last 2 wod's on sunday. Sarabeth started off good with a PR on clean w/ 155#. She kept it steady the whole day and ended the day in 16th. I started off also with a PR on clean w/ 285# and ended the day in 18th place.

We all have some ground to make up b/c they only take the top 4 but we all feel good about everything that's gone on so far. The weather was great all day, not too hot in the shade. We all went and got a good dinner tonight and are preparing for a good nights rest.

Sarabeth starts wod1 at 1:55 tomorrow and Drew and I both start at 4:45. Please continue to keep us in your prayers. Pray that we can give it 110% tomorrow and that we wake up fully rested. I will post again tomorrow night or monday about the whole event. So far it's been a blast! Thanks for all the support!

Top- Drew Shamblin

Bottom- Sarabeth McLendon

These two are the guys from Tuscaloosa that I've trained with when I go over there. Both are great athletes and will be competing down in Jacksonville with me this weekend. I will be updating facebook regularly and the blog as often as possible with all of our results. They have pushed me hard every time I've gone over there and been a great encouragement since sectionals. Please keep us all in your prayers. Pray that we stay calm and that we remember this is all for His glory and not our own.

Galations 6:14 says "Paul said, but may it never be that I should boast, except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world"

We praise God for the ability and discipline HE has given us and we know that we are weak but He is strong and this is the only way we can survive this weekend.

Client WOD

20 min amrap

10 wall ball

10 box jump

10 dead lift

10 burpees

Go get em!

Regional WOD's announced!!

Event 1 - “Old Glory”
One squat clean every 50 seconds
13 bars lined up in ascending weight
(Men 215lbs to 335lbs by 10lbs increments)
(Women 120lbs to 180lbs by 5lbs increments)

One bonus pound will be added to the best lift for every bar the Athlete jerks to overhead.
Scoring: best lift plus any bonus pounds.

Event 2 - “Normandy D-Day”
AMRAP in 12 minutes of:
HSPU buy-in (Men 20 Women 10)
Then for the remainder of the 12 min:
20 Double Unders
10 Box Jumps (Men and Women 24 inch box)
10 Sandbag Lunges (10 total steps) (60/40)

Scoring: total reps completed

Event 3 - “3rd US Infantry”
4 rounds for time of:
Muscle-ups (4/2)
16 Kettlebell Snatches (8 each arm at 53/35)

There is a ten minute time limit for this event.
Scoring: total time

Individual Events - Sunday

Event 4 - “Owed from 2009”
For time:
500 Meter Row
25 Burpees
500 Meter Row
25 Burpees

Scoring: total time for completion.

Event 5 - “The Qualifier”
8 rounds for time of:
2 Squat Snatch (145/85)
4 Push Press or Push Jerks (145/85)
6 Chest to Bar Pull-ups
200 Meter Run

There is a 22 minute time limit for this event. First scored for Time then Most Work Completed. Individual Athletes will be ranked first by the fastest time, then by most reps completed at 22 minutes. (8 Rounds or 22min AMRAP whichever comes first).

Michelle just doing work!

WOD

Strength: In less than 10 min, find 1 rep max for Back Squat

(compare to previous 1RM before the 20 rep squat program if you have it)

Metcon: "Helen"

3 rounds for time

Run 400m

21 KB Swings

12 Pull Ups

Endurance:

Run 2 miles

WOD

Row 750m

21-15-9

Push Ups

Ring Rows

Row 750m

Grayson and Lauren getting after "Annie"

WOD

Strength- none

Metcon-

20 Thrusters, 95/65#

30 Pull Ups

Run 400m

50 Double Unders

Run 400m

30 Pull Ups

20 Thrusters, 95/65#

Endurance-

Tabata Row

WOD

Strength-

Either:

A1. Pull Ups 3 x 3 weighted; rest 90 sec

A2. Ring Push Ups 3 x 3 weighted; rest 90 sec

or

20 Rep Back Squat

MetCon:

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Endurance

Row 1000m + Run 800

Clients

"Kelly"

5 Rounds

Run 400m

30 Box Jumps

30 Wall Ball

Tuesday Clients

Make up "Kelly" or

A1. Pull Ups-5 x 3, weighted; rest 60 sec

A2. Ring Push Ups- 5 x 3; rest 60 sec

+

500m row x 2; rest 3 minutes

MWOD- weekend

Saturday

Split Jerk- max

3 rounds for time

10 DL, 315

10 Box Jump, 24"

15 sit ups

Rest as needed

4 sets, rest 2 min b/w sets

15 KBSwings, 80#

Row 500m

15 Ring Push Ups

Sunday

5 Strict Muscle Ups

10- 20# weighted MU's

15 Kipping MU's

3 rounds for time

30 Wall Ball

30 Hang Squat Snatch, 75#

Run 1 Mile with 20# vest

Clients

10 min HSPU practice

+

15 min amrap

Run 400m

10 Power Snatch, 75#

10 Ring Push Ups

Clients Thursday

5 rounds

30 double unders

10 pull ups

5 front squat, 155/105

MWOD's

Wednesday

P1. OHS @ 225 x 3 x 3

@ 135 x 20 x 1

P2. "The Chief"

5 sets of 3 min amrap with 1 min rest

3 Hang Power Clean, 135

6 Push Ups

9 Air Squats

Thursday

P1. 7 sets with 90 sec rest b/w

10 ring dips

15 K2E

20 Box Jumps, 25"

25 walking Lunges

P2. 50 C2B Pull Ups

400m Run

40 C2B Pull Ups

400m Run

30 Pull Ups

400m Run

20 Pull Ups

400m Run

10 Pull Ups

400m Run

How strong are you mentally?

Clients

1/2 Kelly

5 rounds

Run 200m

15 Unbroken Wall Ball

15 Unbroken Box Jumps

This is half the reps and distance of "Kelly" BUT it has to be all unbroken! You know you can do this b/c you've done twice the reps. Break through a new mental barrier today, doing things unbroken us a huge benefit and time and building work capacity. Learn about your own pacing and tolerance for pain. This IS for time so make sure you go FAST but also don't start the movement until you KNOW you can get 15 straight. It's simple make up your mind and once you start DO NOT STOP!!! Good Luck guys

MWOD

Not sure yet... going to Tuscaloosa to train with those guys I'll update tonight!

Clients:

A. 20 Rep Back Squat

B1. Weighted Pull Ups; 3 sets of 5

B2. GHD Sit Ups; 3 sets of 15

+

1000m Row TT

MWOD

P1. Dead Lift to heavy single (400#)

Power Snatch @ 135 x 1 x 7

Split Jerk x 1 @ 135, 165, 185, 205, 225

P2.

4 Rounds

5 Tire Flips w/ a jump in and out of tire each flip

15 HSPU's

+

3 Rounds

10 Box Jumps, 24"

10 Toes to Bar

1 - Consider 3 specific challenges to your FAMILY’S faith/spirituality you want to conquer together within the next 3 months

2-Enter these goals in the Family Faith section of the chart, including a note about any necessary plans to achieve these goals

3-Consider 3 specific challenges to your family’s faith/spirituality you want to conquer within your lifetime (big dreams)

4-Enter (or adjust) these goals in the long-term goal section of the chart

*Interpret this how you wish – “family” can be your relatives, co-workers, team, church family, CrossFit affiliate, etc. It represents the group of people you are closest to in this life.

*If you are comfortable sharing, post one of your short-term family goals to Comments

“The strength of a family, like the strength of an army, is in its loyalty to each other.” – Mario Puzo

“If anyone does not provide for his relatives, and especially for his immediate family, he has denied the faith and is worse than an unbeliever.” (1 Timothy 5:8)

Clients

4 sets

10 Thrusters, 115/75#

90 sec High Knee Jump Rope

rest 2 min

Rest as needed

3 rounds fast

10 squats

10 push ups

10 sit ups

CrossFit Faith WOD.

Goal-Setting – Step #1 (Personal Faith)

1 – Print or Save Goal Chart from the Getting Started Section

2 – Consider 3 specific challenges to your faith/spirituality you want to conquerwithin the next 3 months

3-Enter these goals in the Personal Faith section of the chart, including a note about any necessary plans to achieve these goals

4-Consider 3 specific challenges to your faith/spirituality you want to conquerwithin your lifetime (big dreams)

5-Enter (or adjust) these goals in the long-term goal section of the chart

*If you are comfortable sharing, post one of your short-term goals to Comments

“If you aim at nothing, you’re sure to hit it.”

“Everyone who competes in the games goes into strict training…Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air.” (1 Corinthians 9:25-27)

MWOD for the weekend

Saturday-

Snatch @ 70% x 3 x 3

5 min amrap

1 Power clean @ 175#

3 Split Jerk @ 175#

rest 2 minutes

4 min amrap

Alternating single leg squats

rest 2 min

3 min amrap

5 burpees

5 C2B Pull Ups

rest 15 minutes

Row 1500m- increasing intensity from 60% to 75% to 90% by 500m

Sunday

Back Squat @ 335 x 1 x 3

3 rounds for time

7 Muscle Ups

30 KB Swings, 80#

rest 15 minutes

For time:

21 GHD Sit Ups

50 Double Unders

18 GHD Sit Ups

50 Double Unders

15 GHD Sit ups

50 Double Unders

12 GHD Sit Ups

50 Double Unders

9 GHD Sit Ups

50 Double Unders

Clients

You have 3 minutes to run 400meters and with the time left over do max rep pull ups.

Repeat this 4 rounds with 2 minutes rest in b/w

Ex. My run takes 90 sec.. I have 90 seconds to get as many pull ups as possible.

Suffering

Why is it that we complain about our "sufferings" so much? Now I know at first this seems like a dumb question.. what else are we supposed to do. But really, I've been thinking about this a lot with my training volume being as high at it is and training a bunch of different people and personalities. A lot of people complain about the workouts or about something else going on in their life. Now this is understandable b/c life is hard and training is hard, trust me I'm there, it's a struggle for me to get up and train hard day after day. So this is why I've been thinking about it. I know that the reason I'm training for the CrossFit games is NOT for my own glory but for God's glory. I feel like God has called me to be a witness for Him to the greater CrossFit community. I'm not sure how that looks but I know that's is part of my mission field God has blessed me with. So knowing that, how can I complain about the suffering that I partake in during training.

Three major points here for me to consider why I shouldn't complain and why I should give it 110% every time I go into a training session.

1) I'm doing it for God's glory so why would I do anything half for God's glory?

2) Christ tells us that we grow during suffering, become better people and deeper in faith and character

3) Christ suffered the ultimate suffering for ME. He humbled himself to the point of the most embarrassing, difficult death on the CROSS!

Romans 5:1-5 says "Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we REJOICE in our SUFFERINGS, know that suffering produces endurance, and endurance produces character and character produces hope, and does not put us to shame, b/c God's love has been poured into our hearts through the Holy Spirit who has been given to us."

This is what keeps me motivated during my training. If I'm feeling down about training or just tired. I take some time to pray before hand and just ask God for His strength or that I can learn something and grow from the training.

Also, if this hasn't helped motivate yet, take a step back and look at your life. Our "sufferings" are NOTHING in comparison to others and the world and definitely nothing in comparison the the suffering that Christ went through for ALL of us on the Cross.

Train hard guys, keep up the good work and remember the reason for EVERYTHING we do here is to give GOD GLORY!!

Romans 8:18 says "For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us"

Clients

Back Squat 20 reps today or tomorrow

+

4 min amrap x 3; rest 1 min

7 Sumo DL High Pull, 95/65#

10 Push Ups

13 Sit Ups

MWOD

A. Banded Dead Lift @ 225# + grey bands; 8 sets of 2; rest 45 sec

B. Split Jerk @ 185# x 2 x 5

C. Tabata Sit Ups

D. Burpees- amrap in 1 minute x 5 sets; rest 2 minutes

+

rest as needed..

400m Run TT

Clients:

20 min amrap

Run 200m

10 Wall Ball

10 Pull Ups

MWOD

P1.

A. Over Head Squat @ 80% x 3 x 3

B. Russian KB Swings 80# amrap in 60 sec; rest 2 min x 3

C. C2B Kipping Pull Ups- 15 unbroken x 5 sets; rest 2 min

D. Max Vertical Jump- 3 attempts x 4 sets; rest 3 min

E1. GH Raises- 15 x 3; rest 60 sec

E2. V-Ups- 15 x 3; rest 60 sec

P2. Run 10 min warm up

8 sets

2 min @ 90-95%

2 min @ 50%

Run 10 min cool down

Interested in eventually competing in the CrossFit games? Check out the new Performance Athletics link: http://www.crossfit2717.com/Site/Performance_Athletics.html

Clients

Warm-Up

50 Double Unders

20 Ring Dips

25 K2E

Wod

4 rounds, 1 min at each station

Full Clean, 135/95#

Bar Hops (jump back and forth over bar)

Over Head hold with bar

MWOD

P1

Dead Lift- build quickly to heavy single

Power Snatch @ 135- 5 singles focusing on speed

Split Jerk- build slowly to 225 focusing on foot work

P2

amrap 2:30 minutes x 5!

2:30 for total reps:

5 thrusters - 135#/95#

10 toes to bar

rest 5 min

2:30 for total reps:

5 clean and jerk - 135#/95#

15 push ups

rest 5 min

2:30 for total reps:

5 SDLHP - 135#/95#

20 double unders

rest 5 min

2:30 for total reps:

5 Front Squat - 135#/95#

25 sit ups

rest 5 min

2:30 for total reps:

5 Power Clean - 135#/95#

30 walking lunges

Trying something new this month. We are going to complete the same movements in the warm up every day for this month. The movements will be a little more skill based rather than just squats, push ups, sit ups, etc. We will change up the movements each month. Hopefully this way will get stronger and more skilled over a period of time as opposed to just doing double unders when they come up in the WOD (or whatever the skill is)

Warm up for May:

50 Double Unders

20 Ring Dips

25 Knees To Elbow

Complete in whatever order you need to, this is not a wod for time. You can break it up into 10 double unders, 5 ring dips, 8 knees to elbow or whatever you want just get it done. The hope is that by the end of may we can just move straight through this fairly easy.

Clients

Tabata (20 sec on/10 sec off x 8 for each exercise)

KB Swings, 53/35#

Double Unders

Sit Ups

SDHP, 53/35#

Weekend MWOD's

Saturday-

Snatch 1RM

+

3 rds

12 Power Snatch, 115#

12 Burpees

12 Box Jumps, 30"

Sunday

Cl & J- heavy single

+

5 rds for time

3 Back Squat, 315#

20 Ring Dips

+

25 min Trail Run

Monday

Rest

Gym Rules

Gym Rules

These (probably obvious) rules will help everyone get the most out of their experience at CFMC.

1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you’re late, it’s 10 burpees per minute.
2. Engage your brain when you walk in the door. Be aware and respectful of your surroundings. If there is teaching going on stay quiet so people can hear and learn. If there is a WOD going on, stay out of the way and off the equipment until your class begins
3. Accidents and injuries happen and usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
4. EMPTY barbells were not designed to be dropped (neither were kettlebells). We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily. Dropping empty barbells or kettlebells is 100 burpees per occurrence.
5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!
6. Clean up and put away all equipment after each workout. Clean up sweat, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.
7. Grunting, screaming, and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.
8. And regarding any burpee incentives… you may cry and whine all you want, as long as we can hear you counting.

These were' taken from another CF gym and we won't be implementing the burpee rule but please keep these in mind and to keep this a fun clean environment!

Clients

21-18-15-12-9-6-3

Lunges/leg

Sit Ups

Ring Push Ups

Endurance:

Run 2 x 400m TT; rest 5 min

or

Row 2 x 500m TT; rest 5 min

Madhouse...

Clients

20 rep back squat, add 5# to last time

Pull Ups- 3 x max reps

+

21-15-9

Power Snatch, 95#/65#

Run 200m

MWOD

P1. Snatch 85% x 1 x 3

Clean & Jerk 85% x 1 x 3

P2.

3 min sets x 5; no rest beyond the 3 min

You have 3 minutes to complete:

20 Unbroken Wall Ball, 20# @ 10ft target

20 Unbroken Pull Ups, chin over bar

20 Unbroken Box Jumps, 24"

Complete this every 3 minutes for 15 minutes

P3.

400m Run TT

Athlete of the month Natalie Moore! Natalie has come a long way! The first time I worked with Natalie she could barely get into a full squat. Now not all does she go well below parallel she has near perfect from on everything from Clean & Jerk to rowing. Way to grow as an athlete and keep up the great work!

Clients

Press- build quickly to a heavy single- 5, 3, 2, 1 reps

+

4 sets

Row 500m

20 Burpees

rest 3 min

MWOD

P1. A. Dead Lift @ 50% of 1RM + grey bands; 8 sets of 2; rest 60 sec

B1. Hang Power Clean; 3, 3, 3, 3; rest 20 sec

B2. HSPU; amrap x 4; rest 180 sec

C1. KB Swings; 25 unbroken x 3; rest 20 sec

C2. Ring Push Ups; amrap x 3; rest 180 sec

P2. 500m Row TT

Clients-

25 Push Press, 95/65#

25 Pull Ups

25 Box Jumps, 20"

25 SDHP;s, 95/65#

25 Pull Ups

25 Box Jumps, 20"

25 Power Cleans, 95/65#

25 Pull Ups

25 Box Jumps, 20"

MWOD

Snatch/Jerk Practice

+

5 sets for total time

100 Double Unders

20 Burpees

rest 3 min b/w sets

CF Faith WOD

Examine your list from yesterday and ask yourself this question: What items did you earn or create without any help?

*Share your thoughts on Comments.

“Reflect upon your present blessings of which every man has many – not on your past misfortunes, of which all men have some.” (Charles Dickens)

“For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that men are without excuse. For although they knew God, they neither glorified him as God nor gave thanks to him, but their thinking became futile and their foolish hearts were darkened. Although they claimed to be wise, they became fools.” (Romans 1:20-22)

Client WOD

20 rep Back Squat, add 5# to last time

+

4 min amrap

7 wall ball

7 push ups

rest 1 min and repeat

*as soon as you finish second 4 min amrap take off on a 400m run as fast as possible!

CF Faith

Why are you thankful? Start a stopwatch and give yourself 5 minutes to list as many things you can think of that make you thankful.

*Post the number and one item from your list on Comments.

*Save your list.

“If we fill our hours with regrets over the failures of yesterday, and with worries over the problems of tomorrow, we have no today in which to be thankful.”

“There’s always something to be thankful for. If you can’t pay your bills, you can be thankful you’re not one of your creditors.”

“Know that the LORD is God. It is he who made us, and we are his; We are his people, the sheep of his pasture. Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations.” (Psalm 100:3-5)

Big D getting some air time!!

Client WOD

5 Rounds

Run or Row 400m

25 Back Extensions

25 Sit Ups

10 Squat Jumps

Gotta love it!

Client WOD

20 rep back squat (today or tom)

+

3 rounds

15 hang power clean, 135

15 burpees

MWOD

P1.

Snatch/Jerk practice

3 rounds

15 hang power clean, 135

15 burpees

P2.

8 min warm up run

8 x 25 second hill sprints; rest 3:35 b/w runs

8 min cool down run

100 Snatches....

And the aftermath...

Client WOD

Press @ 85% x 3 x 3

+

5 min amrap; rest 1 min x 3

10 KB Swings, 53/35#

20 Double Unders

MWOD

P1

A. 10 Thrusters x 5 sets; rest 1 minute b/w.. build in weight each set

B. L-Pull ups x 5 x 4 sets; weighted; 1 set of max rep kipping/C2B pull ups

C. GHD Raise x 20 x 5 sets

P2

Run 2 x (200m, 400m, 600m); rest the amount of time it took to complete each run