NOTES ON TODAY'S WOD (from MAIN SITE BLOG)

To all new-comers with a bunch of questions, here's how it works:

Do your warm up and then prepare for 18 min of nonstop pain!!

"What if I can't do 10 min of HSPUs nonstop?"

I would be very surprised if anyone can do it. Go into the HSPU position (feet against wall, hands flat on ground, body straight, try to keep your legs together and straight) and start doing HSPU's until you can't continue. Stop, stand on your feet for a bit and then try to do more HSPUs. Repeat the pattern for 10 min. Here you're going for maximum reps, so try to rest as little as possible, however, don't sacrifice form just to get more reps in.

"What if I can't do HSPUs?"

No problem, just do a substitute exercise. For example, as explained in the FAQ section, you can do regular push ups with your feet high up on a bench or bar or anything you find to put your feet on. The idea is to get as close to a vertical position as possible (the head is close to the ground of course). Look in the FAQ for other substitutes.

After you're done with the HSPUs, start doing squats right away. Notice that the WOD doesn't specify anything for weight, this means NO weight other than your own body, AKA "air-squats". Same drill, do as many as you can, rest for a bit, go at it again etc. As fast as you can, as many as you can but with complete range of motion (ROM). What's complete ROM you say? From standing position with legs straight go all the way down until your hamstrings touch your calves, AKA "ass-to-grass".

After you're done with squats, get yourself over to the bar quickly and start doing pullups. If you can do kipping pullups, fine, do them. If not, just do them the strict way (arms completely straight, bring your body up until the bar is at the level of your neck, at least). Can't do pullups? You can do jumping pullups, use the gravitron machine or you could simply use a Smith machine. Set up the bar at a height such that it is level with your neck when you're standing in front of it. "Hang" from it with (your feet flat on ground, in front of you, knees bent) and then go up helping yourself with your legs. Don't help yourself so much that you are doing the pullups fast, just enough so that it is hard on your lats and arms (the muscles used during a pullup, among others). The idea is to improve your strength in the pullup so that eventually you can do them without help.

Finish your 2 minutes of pullups and do the pushups. If you can't move after all the previous work...suck it up, it's only one more minute and it's Crossfit. Shut up, don't complain and DO IT! Hope this helps and have fun!!

THIS SATURDAY AND SUNDAY WE WILL BE RUNNING A REPEAT OF THE 2009 SE REGIONAL QUALIFIER PROGRAM. THIS IS TO GIVE THE ATHLETES WHO ARE COMPETING AT THIS YEARS' SECTIONALS AN OPPORTUNITY TO TRAIN IN A COMPETITION STYLE PROGRAM. BELOW ARE THE TIMES WE WILL BE RUNNING EACH EVENT.

AS A MEMBER, YOU ARE WELCOME TO PARTICIPATE, ONLY IF YOU ARE FULLY PROFICIENT IN THE MOVEMENTS PRESCRIBED. OTHERWISE, YOU ARE ALL WELCOME TO COME AND CHEER ON YOUR TEAM MATES - THEY COULD USE AN AUDIENCE!

WE WILL STILL BE RUNNING NORMAL CLASSES AT 9AM AND 10AM.

2009 SE REGIONAL PROGRAM - CFDRB 2/13 & 2/14 - SCHEDULE OF EVENTS

DAY 1 (SATURDAY, FEB. 13)

08:15AM - EVENT WOD #1

3 MIN. MAX POINTS SUICIDE RUN

2 MIN. REST

3 MIN. MAX REP DEADLIFT (275LB MEN / 185LB WOMEN)

11:15AM - EVENT WOD #2

5 ROUNDS FOR TIME:

20 DOUBLE UNDERS

10 WALL BALL SHOT (20LB/14LB - 10 FT TARGET)

1 15FT ROPE CLIMB

15 MIN. TIME LIMIT FOR THIS WOD

1:15PM - EVENT WOD #3

8 MIN. AMRAP

5 CLEAN AND JERK (135 / 95)

10 CTB PULL UPS

DAY 2 (SUNDAY, FEB. 14)

11:00 AM - EVENT WOD #4 (CHIPPER)

FOR TIME

1000 M ROW

25 OVERHEAD SQUAT (135/95)

100 M RUN

50 KETTLEBELL SWING (24KG/16KG)

25 BURPEES

200 M RUN

NOTICE TO MEMBERS: READ THIS NOW!

WE HAVE ADDED AN ONLINE SIGN-IN SPOT FOR EACH 30 MINUTE 1-ON-1 PERSONAL DEVELOPMENT SESSION WITH Q. NOW RUNNING THURSDAYS BETWEEN 4PM AND 7PM. THESE SPOTS ARE AVAILABLE FIRST COME FIRST SERVE AND YOU MUST CANCEL ONLINE OR GIVE NOTICE OF CANCELLATION AT LEAST ONE HOUR BEFORE YOUR APPOINTMENT - IN ORDER TO FREE IT UP FOR SOMEONE ELSE. PRIVATES ARE LIMITED TO 1 PER WEEK / 2 PER MONTH. THESE SPOTS ARE NOW AVAILABLE FOR SIGN UP ON THE SAME PAGE AS YOUR ONLINE CLASS SCHEDULE (NO LONGER ON APPOINTMENT TABS). 

SIGN UP NOW!

Great turnout today at the Milagro "RUN FOR MIRACLES" 5K in the DRB. Follow below link to check out these fabulous pics by GRETCHEN GILES. Race results should be up soon - if anyone finds a link first please post! 

LINK TO PHOTOS FROM "MIRACLES" 5K RUN TODAY

All right everyone! It's time to focus on your "6 Degrees Of Separation" power and harvest some new, fiesty, fit-minded, FEMALES into our NEW WOMEN'S ONLY WOD - Now running Daily at 10AM. Please send your referrals to Sherril DeBonis immediately!

Have your FEMALE FRIENDS call us and set up their "3 FOR FREE" trial during our NEW 10AM WOMEN'S ONLY - LEVEL 1 CLASS! Great for beginners!