SCHEDULE FOR WASATCH THROWDOWN!

Hey Guys!

This Saturday will not only be the the start of a NEW YEAR but the beginning of the BLACK SHEEP LEGACY!!!!! Ok, I went a little over the top... but I'm  just totally pumped about this weekend! There is over 50 teams and tons of  solid competition that will challenge every level.

Registered Black Sheep teams going to throw it down include:

BENNIONS ( Erin and Dan) Start @ 1pm
TEAM RJ ( Fire Crotch and the Hammer) Start @ 1pm
RAMBLING DUO (Daniel and Liz) Start @ 1pm
FIREROD (Jason and Ang) Start @ 3pm
TEAM MK (Mike Hill and Kathryn) Stat @11am

CLICK HERE FOR: SCHEDULE OF EVENTS

Hoodies will be available for pick Thursday and Friday @ CFCC...if you haven't received one yet.  (Jason, Ang and Kasey I will bring yours up to CrossFit Wasatch! ). Also if you haven't paid for your hoodie please bring $25 to the club Friday.

Training for the rest of the week for those competing...
Wednesday: 20min light cardio and stretch
Thursday: Specific WOD for Black Sheep will be posted at the gym
Friday: REST DAY

FRIDAY NOON 8500 OH + BURPEES

If you don't have BLACK you don't have SMACK!

Just a reminder Friday at NOON for the Black Sheeper's...we will smack down WOD #2 from the Wasatch New Year Challenge. Hipity Hop!

REGISTRATION NOW OPEN!!

FITNESS ELEVATED INDIVIDUAL COMPETITION: FEB. 5TH 2011!

Attention Black Sheepers'... this event will be great testing ground before the 2011 Sectional Events in March, I strongly encourage each and everyone one of you to jump in on this opportunity!  I will also use this event to scout out our "top" athletes in selection of our competitive team (3 male, 3 female) for the 2011 CF Games/Regional events. IT WILL NOT BE THE ONLY EVENT USED FOR FINAL TEAM SELECTIONS. I will provide a hand-out with more information on performance standards for our "A Team" and "Farm Teams" as we approach closer to Affiliate events/qualifiers.

• The cost of the competition is $50 /athlete. Registered BS athletes will receive $20 from the BS FUND to help with the entry fee.
• Accommodations will be your responsibility (unless you have friends and family you are staying with).  I will post hotels that are near by the competition site soon.
• Once you register please let me know.
• http://www.fitnesselevated.com/  

GIRLS vs BOYS THROWDOWN!

Wow! Thanks to everyone who participated in the Saturday team wods....girls vs boys!  We will give the boys their first win...to build their confidence! :-) (joking...a little). Next Wednesday at 6am we will have our next team workout, please be there if you can!

So far we have a total of 5 teams heading up to the Wasatch Throw down! It will be a great event to test your skills with other crossfitters. There is still time to register if anyone is interested...

Ok, HOODIES! I have already made the first order and they should be available before Christmas..if not right after...I will place the second order Wednesday Dec. 22nd 2010. If you haven't ordered one yet please text or call me with a size. The cost is $25---> thanks to D.B.'s connection with Hill Sports... maybe a future Sponsor if we kick-ass this year!!

Ok peace out...rest up.

UPDATES!

Hello Everyone...

The New Year is just around the corner and so is the official CrossFit Competitive Season!
We have roughly 14 athletes and encouraging more to join before the end of December. We are in need of women competitors!! COME ON LADIES REPRESENT! Anyhoo...check this out!

1) This Saturday @ 7am: Inner Squad WOD / teams of 4 will throw it down! Please post your name on the whiteboard in the club if you are attending or just shoot me a text/email.

2) Dec. 22nd Wed @ 9am: Teams of two / FIGHT GONE BAD T-E-S-T-E-R! Plus Strength Work!

3) Jan. 1st 2011: WASATCH THROW DOWN! To register go to http://www.wastachcrossfit.com/
Black Sheep already in...

• TEAM BENNION (Erin and Dan) 1pm
• TEAM RJ (Robin and Jaren) 1pm
• TEAM BOO-LIZ-SHIZ (Boone and Liz) tba

4) FEB. 5th 2011: Registration for www.fitnesselevated.com  will be opening soon...stand-by. I will be booking hotel accomodations once we have registered athletes. This event will not be team oriented...but an opportunity to compete as an individual.

6) BLACK SHEEP GEAR!

I will be ordering t-shirts in a couple weeks, these are included with your registration fee. Until then we have pre-ordered performance hoodies available to try on at Hillsports. If you are interested in ordering one just contact me before the end of the week.

Ok, if you have any more questions please contact me...happy trainings'!

Fitness Elevated Crosfit Competion 2010 Re-Cap

This will be an official Black Sheep team travel event ,mark it on your calenders! 

• Driving up Friday afternoon (time tba)
• Stay overnight Friday
•  WOD #1 starts @ 8am on Saturday! (total of 5 events) 

Hotel reservations will be made before the New Year, I will announce more information to you all on the 18th... after our workout! This will be one of the few competitions we get before Sectionals! Yee-Ba-Ba!

Welcome Black Sheep Athletes

CONGRATULATIONS!  This is the FIRST YEAR for CrossFit Cedar City to have a competitive affiliate team. To participate on this years team and training schedule all you have to do is sign up! You have nothing to lose...the main agenda this year is to build a strong group of athletes wanting to challenge themselves in the Sport of CrossFit!  Below is a list of Black sheep Athletes that have given their registration forms to me.... if there is a pending next to your name it means you still owe your registration fee of $100. If you paid already just text or email me to update your status!

MEN

DANIEL BISHOFF

SAM MARSHALL
DAN BENNION
BRYANT SWENSON
JAREN SCOTT
MARK NOE pending
ROBERT PETERSON pending
KASEY MARBLE

WOMEN

ERIN BENNION

ROBIN LYONS
KATHRYN SORENSEN pending
LIZ MARSHALL pending

Athletes as a reminder... here is some following criteria that is expected from you to help get the most out of being a BLACK SHEEP MEMBER.

1. Commit to additional skill/strength training to work on your weaknesses before/after your WODs; this includes what is inside the Black Sheep box on the whiteboard. If you would like more suggestions I can help organize a plan!
2. Train at least 4-6/week; includes crossfit wods, BS wods and track work.
3. Eat to perform (more info coming soon) and recover.

Last year there were only TWO; Jared and I at the 2010 Northwest Regional Championship

BS TRACK WOD

Warm up: 800m Jog + 3sets of A,B skips +molility

400M @ 70%
rest 2min
400M @ 80%
rest 2min
400M @ 90%
rest 3min
400M @ 100%
rest 60sec
400M @ 50%
rest 60sec
400M @ 100%
rest 60sec
400M @ 50%
rest 60sec
400M @ 100%
rest 60sec
400M 50%

NOTE: make sure you progressivly build in your first (4) sprints...each sprint should be faster.