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!!

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"