Friday

 CFW Affilitate Team try outs begin tomorrow.
We have over 20 athletes interested in competing.  Each Affiliate can only enter one team of 6 persons, two of which must be female.  Therefore, we’ve devised a "Tryout" for the team…
There will a block on the white board for those of you interested in representing CFW at the CrossFit Regional Affiliate Team Competition in Jacksonville, FL to put your results from each WOD for the next week.  Before you begin your workout, inform one of our instructors and he or she will judge or appoint someone to judge your workout insuring every rep is legit.  There are 6 workouts between now and Sunday.   Candidates must complete atleast five of them in the order they are posted.  Only 4 workouts will be considered for grading.  Candidates will not know which 4 of the 6 are the graded workouts.  Candidates are encouraged to only do the best they can at each and every workout.
 
Then, on Sunday, 28 March at 11am we will have the final day of tryouts.  It will consist of an individual workout immediately followed by a team workout.
For the team workout, candidates names will be "drawn from a hat" and teams of 4-5 will be asesembled.  Of those teams, the candidates will appoint their team a team leader.  The workout and it’s guidelines will be given to the team leader and with a short time for planning and organization, the workout will begin. 
After this workout, the teams will be broken up and the process repeated one more time.
Candidates will be judged not only on performance, but also how well the work with their team.  Commitment to the team is as important as performance in our consideration in the selection of team members. 

 
Need a quick snack? 
Roast beef, provolone, and guacomole rolls with crushed coconut and macadamia
 
 
CrossFit
Tabata
20 seconds work/ 10 seconds recovery
4 rounds per exercise
 
Single Arm DB Thrusters (45/25) *Alternate arms between rounds
C2B Pullups
Slam Ball Get Up/ Get Down
10 meter shuttle run *cone to cone
 
Weightlifting
snatch balance: 75% x 2 x 3
2 position (high / mid-thigh) clean (up to 155lbs/115lbs) x 1 x 4
jerk (up to 155lbs/115lbs) x 1 x 5
 
Endurance
 
 

 

0 thoughts on “Posted: 3/19/2010

  1. Jill P says:

    Thanks so much to all of you who took time out of your evenings to come out to Brunswick County last night. We cant say how much it means to us and how much we value you all.
    IP & JP

  2. taylor says:

    OH! Also, I just made paleo shepards pie (thanks Les!). I Googled the recipe and put two different ones together. I strongly suggest trying it out, it was amazing. I did half turkey meat on the bottom and half lamb. FOr the topping I did half cauliflower and half parsnips.

  3. taylor says:

    Just a reminder to everyone, my CFW familia: March Babies Bday Party is Saturday. Moon bounce slide, Moon bounce joust! Bring a lawn chair, some meat, some drink, and a guest or three. 5621 Saint Nicholar RD 28405. Not my house, so don't show up at my house looking for moon bounce 🙂 See you all there!!

  4. t. says:

    Thank you to those that attended the nutrition class… who would've thought you come to a class on eating healthy and I tell you how to starve yourself?!?

  5. maria says:

    Taylor – I did the paleo shephard's pie this week too. It was the first time I'd ever even seen a parsnip. I liked it a lot…Mike liked it a little…Ava said she liked it but didn't eat much and Lily gagged and almost regurgitated at the table.

  6. Sensei says:

    Regurgitated! NICE! Sweaty, It was an honor and privilage to work with you this afternoon. I look forward to seeing what time you get tomorrow on the 50/50 swings. I will not go again. That is a really good time and if someone beats me, I hope it's you! HOWEVER! I will endeavor to get my "secret technique" down on my right side too so I may get under a minute!

  7. Scott S says:

    Hey – anyone want to run together at the half marathon? I am meeting some folks at the Bryant Real Estate office (SW corner of the intersection at Johnny Mercer's pier) at 6:10am. So far, it is me, St. Louie and Chris Jones, plus a few other people.

  8. Julie G. says:

    Bridgette Regionals are in Jville, FL May 15-16. Tony LOL on the starvation wkshp. I learned alot as I always do. Slowly but surely I am learning how to tweak my diet to get the results I want. Scott I will meet you guys at Bryant, not sure I can or should hold your pace, but we will start together:)

  9. Les says:

    HUGE FAVOR CROSSFIT FAMILY! Does anybody have a proper hiking/camping backpack they are willing to let me borrow? Onegaishimasu!

  10. Matt M says:

    Still deciding on if I will run the half or not but Julie G. called me out, so I guess I might have to run…. its so early though!

  11. drew says:

    the race is only "early" if you go to sleep… otherwise I consider it "late". I'll try to meet up with yall

  12. Les says:

    Taylor: You are welcome. Isn't paleo shepard's pie delish?! I'll have to try with the half cauliflower and half parsnips next time.

  13. mike says:

    bromance is a misdemeanor in this state i have permanent mental damage and cannot unsee many things, so be careful sensei and sweaty

  14. Julie G. says:

    Josh I see that now sorry for misinformation. I have had this on my calender forever as the 15-16. They just changed it. May 28-30 it is. Matt, SLEEP WHEN YOU ARE DEAD!!!! JK