.com training.....

3 rounds for time of:

Hang cleans @135 x15

burpees x 15

My time:

3:32

Compared to...

FRIDAY 100423

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time to comments.

Announcing the 2010 CrossFit Central Affiliate Team

In 2009, CrossFit Central's team finished second in international competition. Last Saturday, 28 athletes participated in a tryout for a spot on this year's affiliate team. The evaluation consisted of four workouts in four hours! Fun was had by all of the athletes that tried out for CrossFit Central's team, under the watchful eyes of CoachesJeremy Thiel and Carey Kepler. The team that they chose will compete at the CrossFit Games South Central Regional to qualify for the 2010 CrossFit Games' Affiliate Cup. The team that wins the cup holds the title of the world's fittest gym! The Team Competing at the Regional Qualifier: Alex Janss, Crystal Nelson, Crystal McReynolds, Johnathon Weems, Chris Hartwell, and Web Smith. Megan Parsons will compete in the place of Crystal McReynolds if she is unable. Games Alternates: Lisa Thiel, Jessica Sharratt, Jen Cardella, Chardonnay Poole, Travis Holley, Andy Lewis, and Michael Gregory. Congratulations to all who competed and good luck to this year's team!!

Training

SWOD:
Overhead Squat 3, 3, 3, 3, 3
Press 5x1


DWOD:
3rds
4 HSPU
8 135# clean to overhead
12 burpees

10 minute rest

'Fat Helen' 45# weight vest
400m run
21 swings
12 pullups

CrossFit Central Affiliate Team Training was legit!! 4 WODS in 4 Hrs

The Women/coaches of the CC( http://www.crossfitcentral.com/) Resting up on a couple of the tires we brought for their BOX..these girls are awesome!!

WOD 1:

21/15/9

Squat snatch 95/65#

Chest to bar pullups

-12 min time cap

Carls Time:

8:04

Justins Time:

11:21

Davids Time:

Did not finish WOD in the time given..one pullup away!! (David has really been working hard the last month to really improve his O lifts...so he did a great job on this WOD.)

8min rest:

2 1/2 mile run

Carls Time: 20min ....kept getting lost

Davids Time 20min

Justins time 20min

Then:

Team WOD 1

MU x50

GHD x150

HSPU x100

DL x150

Team WOD #2 (2 people per team)

Airforce WOD (heavy)

20 thrusters 135/95

20 SDHP

20 OHS

20 Jerks

20 Front squat

Carls Team:

Carl and Kris Keplers Time: 8 something ..i forget

-On the minute every minute the partner not working does 4 burpees (The one completing the movement must stop working while the burpees are being performed)

Training 4/19

S...WOD:

Clean - 2,2,2,1,1,1,1; rest 180 sec

Carls Weight:

135x2

185x2

225x2

255x1

265x1

265x1

265x1

CrossFit FootBall WOD:

Met-Con

Perform as many rounds as possible in 15 minutes:

5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24" Box

Carls # of rounds completed:

12 rounds

Seven Steps to Success

"Seven Steps to Success
1) Make a commitment to grow daily.
2) Value the process more than events.
3) Don't wait for inspiration.
4) Be willing to sacrifice pleasure for opportunity.
5) Dream big.
6) Plan your priorities.
7) Give up to go up."
— John C. Maxwell

This picture says it all....GET SOME!!!