Competition for the affiliate cup team is warming up. We have completed our second CFSB qualifier WOD and the third will be today. The top six athletes (minimum of two males and two females) will be chosen to compete on behalf of CFSB at the regionals held at UC Irvine May 8 – 9. The top qualifying teams will move on to compete in the CrossFit Games in Aromas.
Our competitors have done a great job so far with completing the ground to overhead workout and the mini-chipper from yesterday. Today is the third and final WOD. Today’s score will be tallied up and each rep will count as a second. The total of today’s reps will be subtracted from the total time of the other two WODs. For example:
WOD #1: 8:35
WOD #2: 21:15
WOD #3: 180 Reps
Total: 26:50
The top 6 lowest scores will be our affiliate cup team. The WOD today is not timed, but you have 45 minutes to complete it. If you go over, your score is the total amount of reps at 45 minutes. Men you must lift your bodyweight (round to the nearest 5) and women must lift ¾ bodyweight. The pull-ups are dead hang so no kipping, but women can kip. If you are unable to make this WOD today or missed any other WODs, you can make them up by next Tuesday.
Also have to wish our AVP star, Matt Prosser, best of luck in the first AVP tournament in Fort Lauderdale this weekend. Prosser will be sporting his brand new boardshorts with our CFSB logo on them all summer long. He took second place in the last tournament in South America about a month ago. Hopefully he finishes first this weekend!
Our rugby boys have been plagued with a little bit of the injury bug, but that won’t keep them from a big game this Saturday against Santa Monica. Make sure to go and support them.
For all of you Paleo challengers make sure to head to Remy’s Nutrition Seminar this weekend after the 9AM class. You will finally get all those questions answered about why you should or shouldn’t eat some foods and why.
Lastly, Dana is hosting a game night at her house on Saturday night. Yes, I said game night so Tonto, Dave, Vinny, Matt S., Jon, Bob and Dane don’t get all excited. Game night doesn’t mean flip cup and beer pong. It means I am going to kick some ass in Scrabble and Monopoly. I will drop some serious knowledge with St. Charles Place and little wooden chips with letters on them.
WOD 4/15/2010
Affiliate Cup WOD #3 and Paleo Challege WOD #2
3 Rounds of:
Max Reps of Body Weight
Bench Press
Back Squat
Dead hang Pull-ups
*Girls scale to 3/4 body weight and do kipping pull-ups. Rest as needed between rounds. You have 45 minutes to complete. The pull-ups are unweighted. Scale it down by kipping, but it will not be considered Rx for men. You may scale this down with using the bands but you are done once your chin does not clear the bar. Any help up is considered a failed rep so be careful when spotting. Help off the bar on the bench press is allowed.
Hey everyone, Game night (its not all board games) is also for us on the Paleo Challenge, keeping us away from the bar on a sat night:) But your certainly welcome to BYOB or Wine or SweetTea V . I will be serving up some Paleo Chili and appetizers of some sort . Email (drny97@yahoo.com) or Facebook me and let me know your coming (ill give you my address then) so I know how many peeps to cook for! See ya Sat at 7pm!
http://ericanelson.smugmug.com/Sports/NLP-Invitational/11653086_BGwDV#821716529_4aJ9j
Photos from NLP!
Dana that sounds awesome. Why must i be out of town? next weekend!?
Sweet, ill bring some booze for game night….
Why does all the boozing have to go down when I’m at work??