As of last night at about 9:30 my affiliate packet was approved by CrossFit HQ so, CrossFit Woodbridge is official. I need to do some things before getting linked to the main site and actually being "official" this week like get insurance and my website straight. Anyway, to all my fiends who helped or told me to do this I thank you for believing in me and helping me, especially John Thornburg. The next step is signing the lease and moving forward with the space I found. I should be able to move in by July. Look for me this week on the affiliate page!!!

Getting back into it after this past weekend. Felt sore all over for about two days after the qualifier and I suppose the soccer game on Monday helped at all either. This is Tanya Wagner and I at the qualifier. She took second in last years CrossFit games.

Warm up: 2xRun 400, 15 push-ups and 20 lunges, shoulder pass through

Strength: 5, 3, 3, 1, 1, Power Clean

WOD: 21, 15 and 9 of 225lb deadlift and dumbell cleans

The CrossFit regional qualifiers was an amazing event put on by Jeff Tincher and the CrossFit Fairfax crew. Everyone who competed brought their A game and left it all on the table, truly amazing athletes. Out of the 122 I finished 49th, pretty good considering the competition. I'm very happy with my performance this weekend and look forward to getting back into training. I met some wonderful people and had some great support. You can check out the overall results here http://games2009.crossfit.com/ Congrats to all the competitors and good luck to the men and women that qualified.

I'll be at the regional qualifiers in Virginia Beach. If you want to see the video of the workouts we'll be doing there is a link below. Wish me luck and thanks for all the support from everyone, see you on Monday.

Warm up: 2x run 400, 15 push-ups, 21 lunges, windshield wipers and shoulder pass thoughs

Strength: 3x3x3 back squat

WOD: "Helen"

Skill of the week: Push Jerk

Question: Who knows what moment is and why we don't want to create any moment while lifting? Anyone who can answer correctly wins a prize next workout. I need as much detail as possible, illustrations may help. Lisa, you can't play this one....

Also, what do you know about the five easy steps to creating a perfect deadlift..ask Nuts as he demonstrates in the above picture.

Check out the workouts for Saturday for the Mid Atlantic CrossFit Games Qualifier here.. http://www.ennius.net/2009MAQualifiers.html

Warm up: 2xrun 400, 15 push-ups, 20 lunges windshield wipers and shoulder dislocates.

Skill of the week: Push jerk

WOD: with a continuous running clock do 1 push up for the first minute, 2 for the second, 3 for the 3rd ....