Tyler- 455 dead lift, Ruffin- 145 OHS x 15, Wally- 1.5pd KBS x 21

3 x 15 OverHead Squats- going for max weight

rest as needed

+

4 x 15 unbroken wall ball, rest 60 seconds- drop or stop and you start over

+

3 x 15 GHD Sit ups

5 rounds

30 sit ups

15 ring dips

9 sumo dead lift high pull, 115#

Trainers:

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
compare to here

cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

5 sets

5 Push Press

20 Unbroken Box Jumps, 24"/20"

90 seconds rest

Rest 3 minutes

+

10 minutes amrap Double Unders

CrossFit and Perfect Peace!

As most of you know I put myself through a "mock games" this weekend. Competing in 5 events over saturday and sunday (you can see video's on my video page and our new CrossFit 27:17 video page) This was an learning experience for me. I was very focused with little distractions. Pretty much from when I woke up saturday morning til I went to bed sunday night I was either training, preparing to train, or focusing on recovery. I started thinking about what CrossFit meant to me and why I put myself through this torture. I love CrossFit and the physical benefits are only one small reason why.

1 Peter 3:18 For Christ also suffered once for sins, the righteous for the unrighteous, that he might bring us to God, being put to death in the flesh but made alive in the spirit,

Every time I train I try to push my body's physical limits. I love this because it gives me just a slight glimpse of what Christ suffered for us on the cross making us ALIVE. Especially this weekend putting myself in a competition state of mind. By the end of the final workout on sunday (24 minute chipper) I was completely mentally drained and physically beat. As I fell to the ground after my final lunge I was starring up at the beautiful sky. I was lying there completely helpless and I couldn't help but to be reminded of just how inferior I am and how SUperior my GOD is. He created this earth and he created me. I'm so thankful that He gave me the physical abilities to perform these workouts but also the mental ability to push myself to my body's limits so that I can experience his power and glory on another level. I was lying on the ground in Perfect Peace b/c I knew that it did not matter what I can or can't do here on earth b/c He is in complete control. I couldn't help but sit there and worship Him for just a minute.

CrossFit is a way of life for me, way more than just a training methodology. CrossFit means giving your 110% effort in everything you do and at the same time understanding that I am completely helpless without my God and being at perfect peace b/c of that, perfect peace because He is in control of me and everything and He loves me. Because He loves me, I can love my clients and love my training.

All this rambling to say, Push your body to the limits in your training. It will reap many benefits way beyond physical benefits. Try to take your mind to a state of fatigue you've never reached before so that you can understand how small you are and how big God is.

Isaiah 26:3 "You keep him in perfect peace whose mind is stayed on you, because he trusts in you."

Like son like father...

3 rounds

50 squats

20 pull ups

10 hang power clean, 135/95

Also, check out our new vimeo video sites- follow the links on the right..

Matt sets PR with 185 overhead

Mike's Saturday OPT Competition

3 attempts at max weight for 15 overhead squats- 1st set-170, 2nd set 185, 3rd set 95 (saving legs for next two events)

Other video's from saturday competition can be seen here:

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

Games Training

Hebrews 12:11 (English Standard Version) For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

Jan 23rd Competition Workouts

WOD 1
3 sets of 15 OHS

WOD 2
2K row and AMRAP Double Unders in 10 minutes

WOD 3
50 CTB chin ups
50 push up burpees

Rules:
- workouts have to be done in this order
- you have a 5 hour time limit from start of OHS workout to finish of chin up/burpee workout
- OHS - when taken from rack, bar has to stay overhead until reps are complete; rest as needed b/t sets and in set, video taken from side; ass to grass (I will be very picky on depth for this one), there must be ONLY 3 sets for max effort for 15 reps, please be honest on this; for weight lifted
- Row/DU - row has to go first to completion of 2K; for time and reps
- chin up/burpee - chest to bar, chest to deck, clap overhead with body at upright full extension at top (no bending over at top with clap), chin ups first all 50, then burpees; for time

Scoring:
- wod 1; points/placings awarded for highest load lifted in # for 15 reps in one set (i.e. 185# x 15 beats 115# x 15)
- wod 2; points/placings awarded for highest double under reps and low time for row (i.e. 2 workouts to score, 1 for lowest row time, 1 for highest double under reps)
- wod 3; points/placings awarded for lowest time (i.e. 3:30 beats 4:30)

Points:
Males:
- if you can in one set perform 15 OHS with your bodyweight, score a sub 7 min row, and perform wod 3 under 4:15; you will move onto Sunday; all of these criteria have to be met in order for you to move on.
Females:
- if you can in one set perform 15 OHS with 65% of your bodyweight; score a SUB 8:00 row, and perform wod 3 under 8 minutes, you will move onto Sunday; all of these criteria have to be met in order for you to move on.

This page is for Q and A ONLY!; I'll post another page for scoring later.
I'll be around all day to answer the best I can.
Remember "full effort is full victory"

If you can, PLEASE make ONE post like this only on scoring page:
Name (full name and blog alias)
BWT in #
WOD 1 highest load in #
WOD 2 row time and DU reps
WOD 3 time

I will post another page for comments and thoughts as well
There will be this page for Q and A
Another page for scoring as above
Another page for comments/reflections
thanks

PR overhead for Tyler!

Over Head Squat- 5, 5, 3, 3, 1, 1 @ 30X0; rest 120 sec

+

21-15-9

Over Head Squat, 95#/65#

Burpees

Heavy Pulls and Lot of them

Pull Ups

3 x 3 weighted; rest 90 sec

+

50 pull ups for time

every time you come off the bar perform 10 V-Ups

It's been a special day...

1st thing.. CrossFit 27:17 became an affiliate 1 year ago today! Great job athletes for working hard!

2nd thing.. thing WOD

"Nichols"

3 rds

5 Clean and Jerk, 135/95#

30yrd Shuttle run (3 trips)

20 KB Swings, 2pd/1.5pd

15 Box Jumps, 24"/20"

Nichols was my best friend growing up (lived next door to me) all the way through high school. He was an incredible go who loved Christ and people. He was a great athlete, smart, and talented. On January 19th 2004 Nichols took his own life. So I named this WOD in honor of him smiling down on CrossFit 27:17 and blessing me and the gym. So I say a thanks to all those who were there today and competed in this WOD in honor of him and pushing yourselves for him and I want to encourage all of you who will be there tomorrow to also compete in this WOD. It is not an easy workout but it would mean the world to me if you would give just a little bit extra on this one in honor of Nichols. Please take some time to pray for his family and all the other people out there who are struggling with the loss of loved ones.

This is Nichols junior year class picture, explains him well.. always putting a smile on everyone's face!

"Baseline"

Row 500m

50 Squats

40 Sit ups

30 Push ups

20 Pull ups

rest 2 min and repeat

4:30 all girls group throwing some weights around!

Ring Dips; 3 x 3; rest 90 sec

+

5 sets

15 Push Press

25 Box Jumps

rest 30 sec

Life is tough sometimes, it's not every morning I wake up at 5 a.m. excited about the day and fully rested. Even though some of you may think this, it's not every day I look forward to my training or enjoy all my workouts. Let's face it CrossFit is hard... life is hard, but take a second.. stop and think about how small and temporary our struggles are when compared to what our Lord has done for us. Stop and recognizes your blessings and put everything into perspective. After looking at this picture and considering God's creation.. Life is GOOD!

Train Hard!

Pull Ups; amrap x 3; rest 180 sec

+

5 rounds

30 Walking Lunges

20 Sit ups, no abmat

Push Jerk 3 x 5 sets; rest 120 sec

+

4 sets

15 Heavy KB Swings

Row 90 seconds

rest 2 min

Tabata Something Else

20 sec work/ 10 sec rest x 8 of the following

Pull Ups

Push Ups

Sit Ups

Squats

Dri-Fit Shirts

Pre-Order a dri-fit shirt for $28. They will be $30 if you don't pre-order.

Please order by friday.

5:30 a.m. starting the cold morning out right with the 50's! Great Job everyone!

Filthy Fifty!!

50 Box Jumps

50 Jump Pull Ups

50 KB Swings

50 Walking Lunges

50 Knees to Elbow

50 Push Press

50 Back Extensions

50 Wall Ball

50 Burpees

50 Double Unders

Flint picking up 495 with ease, don't you hate when you run out of room on the bar to add more weight.

Take no more than 7 minutes to build to a heavy single on dead lift; not a 1RM

+

5 rounds

10 Dead Lifts

50 Jump Ropes

Ruffin and Mary Allyson (who are now engaged!) and Thomas McElroy (my older brother on the left) knocking out some pull ups and squats

Broken Up Cindy

7 sets

2 min amrap

5 pull ups

10 push ups

15 squats

rest 1 min