.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!!!

Big Dawg Mantra ("OPT")

Big Dawg Mantra
"I know you...
I know you're bigger, faster and stronger than me.
I know your Fran time is lower, your 5k is quicker and your deadlift is heavier.
I know you have 1,000 views on YouTube.
I know you're a "WOD" warrior.

I know you, but you don't know me.

You don't know what's in my head, what's in my heart, what's in my soul.
You don't know that pain is my ally.
You don't know that sweat and blood are my training partners.
You don't know that I'm unbreakable.

I know you train in your temperature controlled gym with the tough sounding name while I'm training in garage exposed to the elements. In the heat and in the cold, in the humidity, rain and snow, I'm forging mental toughness. I'm tempering my resolve. I'm fueling my passion. I'm getting ready for the day that we meet.

I know your 1,000 YouTube views won't mean shit in front of 1,000 spectators. I know when the heat goes up I go big and you go home.

I know you don't know me...but you will. "- Dave X

Rest Day!!!!

Training

Snatch Balance
1/1/1/1
Back Squat
3/3/3

Weight used:
Carl snatch balance:
1x135
2x185
3x205
4x215

Justin snatch balance:
1x75
2x95
3x105
4x115

Back squat for both Carl & Justin:

1x225
2x315
3x315


3 sets for time:

Run 800m @ 80%
Rest 3min
Row 800m @ 80%
Rest 3min

Training

AM: Sectionals WOD #1
AMRAP (as many reps as possible) In 3min....each rep counts as 20pts
Clean & Jerk @ 185lbs

# of reps Carl completed:19 REPS(Top number at the sectionals was 20 reps @ 400pts..2nd place was 18 reps....so i killed it!!!!GET SOME!!


# of reps Justin completed: 6 reps(Justin has had some complications with his right shoulder due to past surgery...so he did really good...this was basically skill work..which has improved!!!!



Early PM WOD #2

"Isabel" 30 Snatches for time @ 135lbs

Carls Time:
2:36

Justins Time:
2:44



Late PM WOD #3

Khalipa WOD #11

30 KBS (2pood)---5 wall ball @ 20lb (10ft target)
25 KBS---10 wall ball
20 KBS---15 wall ball
15 KBS---20 wall ball
10 KBS---25wall ball
5 KBS---30 wall ball

Carls Time: (I was blasted on this one..but anything to improve...i really needed to hit up KBS @ 70lbs because i have not hit it in awhile..wall balls needed some work to.....TIRED!!!!)
15:51

Justins Time:
14:47

Just Maybe???!!!

Training

Visit sicfit.com for more Videos



Main site:
AM WOD #1http://www.crossfit.com/

For Time:

Row 500m
150 DU
50 burpees

Carls Time:
7:57



Justins Time:

8:30



David Tyner:
8:41




PM WOD #2

21 bench press (bodyweight)
21 sumo high pull 135#
18 bench press
18 sumo high pull
15 bench press
15 sumo high pull
12 bench press
12 sumo high pull
9 bench press
9 sumo high pull
6 bench press
6 sumo high pull
3 bench press
3 sumo high pull

Carls time:
(BW 203lb..used 205lb)

24:13 (brutal on the chest)

Davids Time:

(BW 168lb..used 170lb)

Completed..did not time

WOD

AM WOD #1

3 min max Box Jumps "24"
1min rest
3 min max pullups
1min rest
3 min max thrusters 115#

Score=total number of reps for all 3 exercises


Carls Score
Box jumps=111
Pullups=50
Thrusters=30

Total=191

Justins score
Box jumps=92
pullups=51
thrusters=29

Total score=172



PM WOD # 2

Complete as many rounds as possible it 15min

5 DL @ 315#
10 toest to bar


Carls # of rounds completed
10rnds + 1DL

Justins # of rounds Completed
8 rnds

Just A Thought!!!!!?

Before he passed away, someone asked the late Dr. Charles P. Steinmetz, the electrical genius, in his opinion, " what branch of science would make the most progress in the next 25yrs?" He paused and thought for several minutes, then like a flash replied, "Spiritual realization." when man comes to a conscious vital realization of those great spiritual forces within himself and begins to use those forces in science, in business, and in life, his progress in the future will be unparalleled.

-C-

Training

Visit sicfit.com for more Videos

AM WOD #1

3 rounds for time of:

4 HSPU

8 DL @ 315#

12 lateral burpees Over "24" box

Carls Time:

5:40

Justins Time:

7:20

PM WOD #2

10 rounds for time:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Carls Time:

2:43 using 2pood (unbroken)

Carls cool down:

50 GHD situps (both hands back)

800m run

SELF-WILL

Self will is the only virtue that takes no account of man made laws. A self willed man obeys a different law, the one law i hold absolutely sacred...the law in himself, his own "will."

A self willed man has no other aim than his own growth. He values only one thing, the mysterious power in himself which bids him live and helps him to grow. The power can be neither preserved nor increased nor deepened by money and power, because money and power are the invention of distrust. Those who distrust the life-giving force within them, or who have none, are driven to compensate through such substitutes as money.

When a man has confidence in himself, when all he wants in the world is to live out his destiny in freedom and purity, he comes to regard all those vastly overestimated and far too costly possessions as mere accessories , pleasant perhaps to have and make use of , but never essential.

His only living destiny is the silent, ungainsayable law in his own heart, which comfortable habits make it so hard to obey but which to the self-willed man is destiny and god head.

-C-

Jesus WOD (way of the cross)

Jesus WOD (The way of the Cross)

14 Rounds for time
95lbs Barbell
10 Deadlifts
10 Squat cleans
10 Push Press

50 ft of Walking Lunges with barbell on back. Walk back to start
point. At no point does the barbell touch the ground until after rounds 3 7
and 9.

After Round Three Seven and Nine 7 Turkish Get Ups 1.5 Pood (seven is the
number of completion)

The WOD represents 14 stations of the Cross with the three time Jesus
fell to the ground.

The WOD should be done Friday at three O clock for the
time Jesus passed on the Cross.

Carls Time:

48:12 Rxd

Justins Time:

1hr 7min Rxd