“The key to change… is to let go of fear.” – Rosanna Cash
Workout of the Day
For 10 minutes, complete one round of the following every 1 minute:
Power Clean + Front Squat + Push Jerk for a Triple (135/95 lb.)
1 Burpee + 1 Box Jump + 2 Broad Jumps
Here’s how this workout breaks down:
The barbell work is to wear you down
The burpee just sucks.
The box jumps are where the money is made.
The time element makes it suck.
Today’s workout was about creating and improving our body’s capacity to create power. I’m not talking about that steady state business — this isn’t spin class — I’m talking about the take off and go power needed to win a foot race or jump over a dangerous object. If you went soft on the broad jumps simply because you were tired, you kinda missed the point of this workout.
Welcome to the gym Colleen!
REMINDER – The 2011 CrossFit Games
The CrossFit Games are the pinacle of our sport. 30,000 Athletes from around the world converged on the world wide web just four short months ago to try and nab one of 50 spots available at the Olympics of CrossFit taking place the weekend of July 30th at the Home Depot Center in Carson, CA. Last year we had about 30 of our members in attendance to witness this spectacle and we hope to have many more this year.
We’ve purchased a VIP Suite in a very nice part of the venue and we’d love it if you’d join us for the weekend. We need to just recoup the cost of the suite, so we’re asking $150 per person for access to this spot. This will get you a ticket to the Games for the weekend and a great place to witness what is going to be the greatest CrossFit Games in history.
Please e-mail me (email@example.com) to reserve one of 25 remaining spots in our suite.
If you’d like to buy a regular 3-day pass, tickets are available HERE.
Here are some of the attractions at this year’s event, straight from the Games website:
A Workout of the Day area will be stocked with the space and equipment needed for the mainsite workout. A whiteboard will feature that day’s best performances, so if you work hard enough you just may win the title of “Fittest Spectator on Earth.”
Sports Series Beach and Cool Zone
Carson can get hot, but you can chill out in the Cool Zone, a 50 by 50 tent brought to you by the CrossFit Sports Series. It will be right next to the Sports Series Beach, featuring a slackline, horshshoes, beach volleyball, and a corn hole game. There have even been rumors of a mechanical bull.
Double Doubles and Beer
A Beer Garden will be right across the street from In-N-Out Burger, Wahoo’s Fish Tacos, and the main entrance to the stadium. If you can’t get enough beer, check out the Michelob Ultra truck, complete with shade, TV’s, and bar stools.
The Best Coaching in the World
Having trouble learning the snatch, or shouldering Atlas stones? Come to the CrossFit Training Area and get personalized coaching in the Olympic lifts, strongman moves, kettlebells, and more from our subject matter experts.
Christmas for CrossFitters
The Vendor village will be filled with fifty vendors, including the official Games merchandise provided by Reebok. In addition, all of your favorite CrossFit Brands will be there. Prove your fitness and win some free gear: Reebok will have a throwdown area, Barbells for Boobs will have Grace-offs, and Concept 2 will have rowing challenges.
Bring your Brats
If you’re taking your kids along, it’s no problem. The Kids area will feature a bounce house, rock climbing wall, and more. If they’re too young to be let loose, the stadium will offer limited day-care service.
There will be many different ways to keep up with the competition. Four Jumbotrons covering live action will be viewable throughout the arena. Ever had trouble following the competition? A partnership with IDS has also allowed fans to see live scoring to get the most updated information as it happens. Three four-sided LED towers will show the schedule and a live leaderboard.
Just as the Games’ competitive experience has gotten bigger and better each year, the spectator experience has also grown exponentially. Remember when it was cool to have one jumbotron and flooring in Aromas? This year, we’ve imported a beach, brought an In-N-Out Truck, and an entire village of CrossFitters and gear.