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Saturday 5.4.13

Posted on 04. May, 2013 by in WOD2

Teams of 2 complete the following for time:

300 Double Unders
150 Ab Mat Sit Ups
100 KB Swings (53/35)
550 M Plate Carry (45/25)
100 KB Swings (53/35)
150 Ab Mat Sit Ups
300 Double Unders

Only one partner working at a time during movements.  Both partners will perform 550 M run together.

Strength: Sumo Deadlift 2-2-2-2-2 (climbing to heavy double)

Regional Team: Rest Day

CrossFit Games Update: May 3, 2013-Video

New Details For Regional Competitors

Media Coverage At The 2013 Regionals

“Can’t you see that it’s just raining?  There ain’t no need to go outside.”~Jack Johnson

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Friday 5.3.13

Posted on 02. May, 2013 by in WOD2

With a continuously running clock perform 1 set of the following every minute as long as you are able (NTE 12 rounds):

3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rx’d + (185/125 or 165/110)

1) Back Squat (work to heavy single not  a PR)

How Animals Eat Their Food-Video

Training = Work x Rest

“God inhabits the tiny seed, empowers the tiny deed.  He cures the the common life by giving no common life, by offering no common gifts.  “Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can.”  Don’t discount the smallness of your deeds.~Max Lucad0-Cure For The Common Life

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Thursday 5.2.13

Posted on 02. May, 2013 by in WOD with GOD

The definition of omnipotence is, Having unlimited or universal power, authority, or force; all-powerful.  God is omnipotence and has been, is presently, and will be forever.  Before he created the heavens and earth, he chose us.  Us who don’t have the time for Him, but He chose us to be His children. Why?  Love.  Do we deserve it? NO.  How much time do we devote to him?  We expect blessings and safety but we chose our own paths and don’t even acknowledge him.  Him who is all-powerful, all-knowing.  We think we know better than he does and that is when we get ourselves in trouble.  Acknowledge him, read the word and it will keep you safe and give you a path.  Remember you are loved and chosen by God.

Praise be to the God and Father of our Lord Jesus Christ, who has blessed us in the heavenly realms with every spiritual blessing in Christ. For he chose us in him before the creation of the world to be holy and blameless in his sight. In love he predestined us for adoption to sonship through Jesus Christ, in accordance with his pleasure and will— to the praise of his glorious grace, which he has freely given us in the One he loves. In him we have redemption through his blood, the forgiveness of sins, in accordance with the riches of God’s graceEphesians 1:3-4

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Thursday 5.2.13

Posted on 01. May, 2013 by in WOD2

As many rounds and reps as possible in 10 minutes of:

10 Pull Ups
10 Push Ups (deload)

1) DB Bench Press 3 x max reps (rest 3 minutes)

2) 5 rounds of:
300 M Row
Rest 1 minute

“Yeah, But I Scaled.”

Balance-CrossFit Santa Cruz

Learning From The Cat-CrossFit Lisbeth

“Happiness is a conscious choice, not an automatic response.”~Mildred Barthel

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Wednesday 5.1.13

Posted on 30. Apr, 2013 by in WOD2

“Deck of Cards”

Diamonds-Knees to Elbows
Spades-Box Jumps (24/20)
Hearts-Wall Balls (20/14)

Jokers-1000 M Row or 800 M Run (MMS Gym)

Each team of two athletes will recieve on complete deck of playing cards for time. Each player will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed. Face cards are worth 10 and Aces are worth 11

Regional/Rx’d +

Diamonds-Toes to Bar
Spades-Deficit HSPU (hands on 45’s and ab mat)
Hearts-Wall Balls (20/14)

Jokers-1000 M Row or 800 M Run (MMS Gym)

Camille Leblanc-Bazinet 190lb Snatch-Video

Your Fiercest Competitor

How Much Protein Should You Be Eating-Mark’s Daily Apple

“The best way to succeed in life is to act on the advice we give to others.”

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Tuesday 4.30.13

Posted on 29. Apr, 2013 by in WOD2

With a continuously running clock do one Power Snatch (115/80) the first minute, two Power Snatches the second minute, three Power Snatches the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Rx’d (135/95)

Compare to 2.18.13

Strength: Power Snatch + 2 Overhead Squats (work to heavy set and then complete 2 more sets to make a total of 3 working sets)

Regional Team/Rx’d +

1) Run 1 mile (MHS) for time

“When the day is over, let it go.  Don’t dwell on what you could’ve or should’ve done.  Tomorrow is another day and another chance.”

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Monday 4.29.13

Posted on 29. Apr, 2013 by in WOD2

For time:

10-8-6-4-2 reps of Front Squat (155/105)
10-20-40-60-80-100 reps of Double Unders
(Begin with Double Unders and alternate sets)

Rx’d +Front Squat at bodyweight

Strength: Push Press 5-5-5-5-5-5 (climbing sets)

Regional/Rx’d +

Every minute on the minute for 10 minutes complete:

Even minutes: “Goat 1″
Odd minutes: “Goat 2″

Behind the Scenes of the CrossFit Games Open: Part 2-Video

“Much good work is lost for the lack of a little more.”~Edward H. Harriman

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Sunday 4.28.13

Posted on 27. Apr, 2013 by in WOD2

Rest Day

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Saturday 4.27.13

Posted on 26. Apr, 2013 by in WOD2

10-8-6-4-2 reps for time of the KB complex:

Left Arm Snatches (53/35)
Left Arm Thrusters
Left Arm Swings
Right Arm Snatches
Right Arm Thrusters
Right Arm Swings

1)-Perform 5 Power Snatches every minute on the minute for 3 minutes
-Rest 1 minute
-Perform 5 Power Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Snatch every 30 seconds for 5 minutes
-Increase load every series

Compare and add loads to HERE

Regional/Rx’d +

15 Muscle Ups for time

“Balance, peace, and joy are the fruit of a successful life. It starts with recognizing your talents and finding ways to serve others by using them.”~Thomas Kinkade

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Friday 4.26.13

Posted on 25. Apr, 2013 by in WOD2

3 rounds each for time of:

Run 800 M (MHS track)
Rest 2 minutes

Post time to comments.

Compare to 5.9.12

1) 5 rounds of:

Every 3 minutes complete for max reps alternating with a partner of:

Max reps Bench Press (155/95)
2 Rope Climbs

I’m Sexy And I Know It-Video

Team WODs From Last Years 2012 Regionals

Increasing Your Athleticism-Lift Big, Eat Big

“Results will show ups when you do.”~Jill Koenig

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