Kyla shows us all how it's done by smoking all the pull-ups straight through unbroken. Still resting and waiting for more equipment to come in. Getting nervous about the regional quals too. 122 men competing for 6 spots...odds don't look good.

Today, starting to take it easy on myself for next weekend. The regional qualifiers are next weekend at the CrossFit training center in VA Beach and I'm aiming for the top six. We'll see if it's doable next weekend. Check out the regional qual page on CrossFit.com games2009.crossfit.com DON'T TELL ME YOU CAN'T....HIT PLAY.

Warm up: 2x run 400, 15 push ups 20 lunges with shoulder dislocates and windshield wipers

Strength: DL 5x5x5

WOD: 3 rounds of 1 minute each rest 1 minute in between rounds- wall balls, box jumps, kettlebell swings, SDHP. Keep your reps for points

Warm up: 2x run 400, 15 push-ups and 20 steps lunge

WOD-15, 12 and 9 for time of: ring dips, med ball cleans and push-ups

Foam roller and abmat sit-ups

Mike C getting after some ring dips

We're talking reps with Rip here. Went to the Basic Barbell Cert with Mark Rppetoe this weekend at Potomac CrossFit. Real good time and learned a lot.

Warm up with 2x400 meter run, 20 squats, 20 push-ups and shoulder dislocates.

9 fundemental movements class

Just a little off balance with the slosh pipe after the WOD nice work though, everyone was going for the win...

Woops woops, catch it dude...

Nutts makes it look easy enough...

Everyone gave it their all today, good work.

Here is a video featuring Kelly Starrett talking about shoulder stability..always useful info from Mr Starrett.

Warm up: 2x run 400, 20 push-ups, 20 squats windshield wipers and shoulder dislocates

Skill of the week: Powerclean

WOD: 3 rounds of 8 powercleans 12 1.5 pood kettlebell swings

Slosh pipe walking lunge and abmat sit-ups

FOOD

Fran 21, 15 and 9 thrusters and pull-ups

FOOD

Ok, I have found it!! Anyone with Zone issues or regular nutrition issues click this link. It's a compilation of Robb Wolf's comments and conversations from the CrossFit message board concerning people's questions and concerns about nutrition. I highly recommend clicking here...or go to http://www.robbwolf.com/

http://robbwolf.com/wp-content/uploads/2009/04/r_wolf_and_crossfit_com_boards-11.pdf